What Happens to Your Body When You Eat Bell Peppers Regularly

Bell peppers are vibrant and popular vegetables that come in many colors, including red, orange, yellow and green. Green peppers are unripe, offering a slightly more bitter and earthy flavor than their sweeter, more ripe counterparts, and can be more difficult for some people to digest. Regardless of the color, bell peppers are full of vitamins, minerals and plant compounds that can benefit your health.

“Bell peppers contain antioxidants such as carotenoids and anthocyanins that help prevent cell damage in the body. This is important for inflammation and cancer prevention,” says Erika Barrera, M.P.H., RDN.

So, we've established that bell peppers are nutritious, but what happens when you eat them regularly or multiple times per week? We spoke with nutrition experts to get the scoop. 

Why We Love Bell Peppers

They May Reduce Inflammation

Bell peppers are rich in phytochemicals and nutrients that have natural antioxidant and anti-inflammatory properties. Research has shown that plant compounds that are present in bell peppers may positively impact health by lowering inflammation in the body or reducing the risk of developing it altogether. Prolonged states of inflammation are associated with chronic health conditions like heart disease and type 2 diabetes. 

They May Support Eye Health

The carotenoids bell peppers contain, including zeaxanthin and lutein, may help protect your eye health and support healthy vision. Zeaxanthin is an antioxidant that builds up in a part of the eye called the macula, which helps protect from damage caused by blue light. When photoreceptor cells in the eye become damaged, it can lead to macular degeneration, a major cause of blindness. Many of us spend hours looking at screens, so eating bell peppers, particularly the orange ones, may help minimize the eye damage caused by blue light sources. 

Most studies on zeaxanthin and lutein have been done using supplements containing these antioxidants. They show promise for eye health, including slowing the progression of certain elements related to age-related macular degeneration, as well as providing retinal protection against photo-oxidative damage (like what happens when we get too much screen time).

In one study, researchers looked at different varieties of peppers to determine which ones had the highest levels of zeaxanthin. They found that orange bell peppers contained high levels of zeaxanthin, while others had different beneficial types of orange pigments like lutein.

They Might Bolster the Immune System

“Incorporating bell peppers into your daily diet could potentially offer a wealth of nutrition for your body, especially for your immune system,” says Krista Wale, RD.

One red bell pepper provides nearly three times as much vitamin C as an orange. “Research shows that regular consumption of foods rich in vitamin C helps support your immune system to fight off infections and illnesses,” says Wale. 

They May Promote Brain Health 

Eating bell peppers may help keep your brain healthy and prevent age-related memory loss. Research suggests that the flavonoids, phenolic acids and carotenoids found in produce, including peppers, may help protect cognitive health and prevent neurodegenerative diseases, like Alzheimer's disease. The nutrients contained in ripe peppers may also block enzyme activity that releases amyloid proteins in the brain and nervous system. Amyloid proteins are believed to be responsible for damaging nerve fibers and increasing the risk of developing Alzheimer's disease.

They Might Help with Digestion 

Bell peppers are a good source of fiber, which offers many health benefits, including better digestion, improved heart health and stable energy levels. “Fiber helps manage blood sugar and cholesterol while keeping the gut microbiome healthy,” says Barrera.

The fiber in peppers helps keep the microbiome healthy by feeding the healthy gut bacteria living in your digestive tract. Well-fed bacteria grow and multiply, creating a flourishing microbiome.

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Nutrition Information

One medium red bell pepper (approximately 119 grams) contains the following:

• Calories: 31
• Carbohydrates: 7 g
• Dietary fiber: 3 g
• Total sugar: 5 g*
• Added sugar: 0 g
• Protein: 1 g 
• Total fat: 0 g 
• Saturated fat: 0 g 
• Cholesterol: 0
• Sodium: 5 mg
• Vitamin C: 152 mg (190% Daily Value)
• Vitamin K: 5 mcg (5% DV)
• Vitamin A: 187 mcg (23% DV) 
  

^{*Sugar in bell peppers is naturally occurring}

Are Bell Peppers Safe for Everyone?

Most people can enjoy the health benefits of bell peppers with no issues. And while bell pepper allergies are rare, they do exist. “Bell peppers are safe for everyone to eat unless an individual has noticeable discomfort from eating them or has an allergy,” says Barrera.

5 Ways to Enjoy Bell Peppers

• As a Snack: One of the easiest ways to enjoy bell peppers is by eating them as part of a snack. Try sliced bell peppers with hummus, or check out our Cucumber-Dill Ricotta Snack Jar, which packs 15 grams of protein.
• On a Kebab: Kebabs are a fun way to get in more bell peppers, and more veggies altogether. This Marinated Grilled Vegetable Kebabs recipe makes a wonderful addition to any grilled meats or fish. Or serve kebabs with a plant-based source of protein like beans, lentils or tofu for a plant-based meal.
• As a Side: This versatile veg can be paired with almost any main dish. Not only are peppers versatile, they’re also incredibly easy to cook. “My favorite way to eat bell peppers is sliced and sautéed with olive oil, minced garlic, garlic salt and red pepper flakes,” says Barrera. Our Sautéed Peppers & Onions is a great recipe for meal prepping, and goes well with almost any meal, breakfast, lunch or dinner. “This recipe serves well as a side of any dish, on top of toast with sprinkled Parmesan cheese, or even mixed with rice or pasta,” says Barerra. 
• In a Salad: Bell peppers add a fresh crispness to green salads and a delicious crunch to others. Our Eat-the-Rainbow Chopped Salad with Basil & Mozzarella puts a fresh spin on the typical caprese salad. Add grilled or roasted chicken or tofu for a quick main dish.
• Try Them Stuffed: One popular way to enjoy bell peppers is stuffed with rice and meat. This Stuffed Peppers recipe is a classic take on the beloved and visually appealing main. If you’re feeling more adventurous, try our other stuffed pepper recipes, or make them for breakfast with our Spinach, Feta & Egg-Stuffed Peppers.

Bell Pepper Recipes to Try

Veggie Fajitas

5.0

Chicken Paprikash Soup

4.7

Sheet-Pan Sausage & Peppers

4.6

Our Expert Take

Bell peppers are an excellent source of vitamins and antioxidants. Eating them may provide several health benefits including decreased inflammation, reduced disease risk, improved immune health and improved eye health. Feel free to enjoy them regularly, unless you notice uncomfortable digestive symptoms. Just be sure you're also eating a variety of other fruits and vegetables, too.

“It’s OK to eat bell peppers every day, but the goal should be to incorporate a variety of colorful vegetables in the diet throughout the week,” says Barrera.