Bell Peppers: The Colorful Vitamin C Powerhouse That Boosts Your Health
These vibrant vegetables pack more vitamin C than oranges and deliver impressive health benefits in every colorful bite.
Source: USDA FoodData Central
Nature’s Rainbow of Nutrition
Bell peppers are truly one of nature’s most colorful and nutritious gifts. Whether you choose red, yellow, orange, or green varieties, you’re getting an incredible nutritional punch with minimal calories. At just 26 calories per 100 grams, bell peppers deliver an astounding 128% of your daily vitamin C needs – that’s more than most citrus fruits!
Immune System Champion
The extraordinary vitamin C content in bell peppers makes them a powerhouse for immune support. This essential vitamin acts as a potent antioxidant, protecting your cells from damage while helping your body produce collagen for healthy skin and tissues. Combined with 17% of your daily vitamin A and significant amounts of vitamin B6 and folate, bell peppers create a comprehensive nutritional foundation for optimal health.
Heart and Brain Benefits
Beyond immune support, bell peppers contribute to cardiovascular health through their antioxidant compounds and potassium content. The vitamin B6 found in bell peppers plays a crucial role in brain function and neurotransmitter production, supporting cognitive health and mood regulation.
Versatile Kitchen Staple
Bell peppers shine in countless culinary applications. Their sweet, crisp texture makes them perfect for raw snacking, while roasting brings out their natural sweetness. Add them to stir-fries, stuff them with healthy grains, or blend them into soups. Pro tip: red and yellow peppers are actually ripened versions of green peppers, which explains their sweeter taste and higher vitamin content.
Rainbow Bell Pepper & Quinoa Stuffed Peppers
🥗 Ingredients
- 4 large bell peppers (mixed colors), tops cut and seeds removed
- 1 cup cooked quinoa
- 1 diced bell pepper (for filling)
- 1/2 cup diced onion
- 2 cloves garlic, minced
- 1 can (14 oz) diced tomatoes, drained
- 1/2 cup vegetable broth
- 1 tsp dried oregano
- Salt and pepper to taste
- 2 tbsp olive oil
- 1/4 cup fresh parsley, chopped
📝 Instructions
- 1 Preheat oven to 375°F (190°C). Place whole peppers in a baking dish.
- 2 Heat olive oil in a large pan. Sauté onion and diced pepper until softened, about 5 minutes.
- 3 Add garlic, cook 1 minute. Stir in quinoa, tomatoes, broth, oregano, salt, and pepper.
- 4 Simmer 5 minutes until liquid is absorbed. Remove from heat, stir in parsley.
- 5 Stuff each pepper with quinoa mixture. Cover with foil and bake 30-35 minutes.
- 6 Remove foil and bake 5 more minutes until peppers are tender. Serve hot.
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