Bell Peppers: The Colorful Vitamin C Powerhouse
Sweet, crunchy, and bursting with color, bell peppers pack more vitamin C than an orange while keeping calories delightfully low.
Source: USDA FoodData Central
A Rainbow on Your Plate
Few vegetables bring as much cheer to the kitchen as the bell pepper. Available in vibrant red, yellow, orange, and green, these glossy beauties are as nutritious as they are eye-catching. At just 26 calories per 100g, they’re the perfect guilt-free snack, adding crunch and sweetness to any meal without weighing you down.
An Immune-Boosting Superstar
Bell peppers are famous for one thing above all: vitamin C. With a remarkable 128% of your daily value in every 100g, they easily outshine citrus fruits. This powerful antioxidant strengthens your immune system, supports collagen production for healthy skin, and helps your body absorb iron from other foods. Add to that 17% DV of vitamin B6 and 12% DV of folate, and you’ve got a vegetable that fuels energy metabolism and supports healthy cell function.
The bright red and orange varieties are also rich in vitamin A (17% DV) and beta-carotene, which support your vision and skin health. With 2.1g of fiber per 100g, bell peppers keep your digestion happy and help you feel satisfied.
Interesting Facts & Tips
Did you know green bell peppers are simply unripe versions of red ones? As they ripen, they grow sweeter and more nutrient-dense—red peppers can contain nearly twice the vitamin C of green ones. To preserve their delicate vitamin C content, enjoy them raw or lightly cooked.
Bell peppers are wonderfully versatile: slice them raw for a crunchy snack with hummus, roast them until sweet and smoky, or stuff them for a hearty main dish. Store them in the fridge crisper drawer, where they’ll stay fresh for up to two weeks. Choose peppers that feel firm and heavy with glossy, wrinkle-free skin.
Whether you’re brightening up a salad, stir-fry, or fajita, bell peppers deliver flavor, color, and a serious nutritional punch.
Roasted Rainbow Bell Pepper Salad
🥗 Ingredients
- 4 bell peppers (mix of red, yellow, orange)
- 2 tablespoons olive oil
- 1 clove garlic, minced
- 1 tablespoon balsamic vinegar
- Fresh basil leaves
- Salt and pepper to taste
- Optional: crumbled feta cheese
📝 Instructions
- 1 Preheat oven to 220°C (425°F).
- 2 Slice bell peppers into wide strips and remove seeds.
- 3 Toss peppers with olive oil, salt, and pepper on a baking sheet.
- 4 Roast for 20 minutes, turning once, until edges are charred and soft.
- 5 Whisk together garlic and balsamic vinegar.
- 6 Drizzle the dressing over the warm peppers.
- 7 Garnish with fresh basil and crumbled feta if desired. Serve warm or at room temperature.
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