Green pepper health benefits

Green Pepper Health Benefits: a Closer Look

By: Dr. Muhammad Kashif Last updated: Oct 24, 2023

Green bell pepper, scientifically known as Capsicum annuum var. annum, is a cultivar of the species Capsicum annuum. It’s a crisp and refreshing vegetable with a light, somewhat acidic flavor and brilliant green color. Like other peppers and chilies, green bell peppers are members of the Solanaceae family.

You’re in for a treat if you love food and bold flavors. In addition to their delicious taste, green bell peppers provide several health benefits. These crisp and refreshing vegetables are pleasing to the eye and brimming with essential nutrients and powerful antioxidants.

Bell pepper
SHU0 - 0
Median SHU0
FlavorSweet and mild, with no heat
SpeciesCapsicum annuum
OriginMexico, Central America, the Caribbean and northern South America
UsesRaw or cooked in a variety of dishes, salads, etc.

Green bell peppers are full of good things, from helping your immune system and digestion to protecting you from free radicals and helping you lose weight. Adding green bell peppers to your diet allows you to enjoy their mild, refreshing taste and many health benefits.

But wait, that’s not all!

These colorful veggies are great for your health because they contain essential vitamins, minerals, and antioxidants. Let’s explore the exciting world of green bell peppers, where flavor meets nutrition, and natural health benefits await.

Key Takeaways

  • Including green bell peppers in your diet is brilliant for your health as these contain important vitamins and minerals.
  • They contain high levels of vitamin C, a well-known antioxidant with beneficial effects on the immune and nervous systems [2].
  • Green bell peppers aid digestion and calorie restriction due to their high fiber content and low-calorie density [1], thus helping lose weight.
  • Green bell peppers are versatile and valuable since they give many different dishes a mild, refreshing taste.

The Nutritional Richness of Green Bell Peppers

The nutrients in green bell peppers can improve your health and well-being.


Green bell peppers are an excellent source of vitamin C, which plays a vital role in maintaining a robust immune system, generating collagen for glowing skin, and protecting cells from free radical damage [2].

They also include vitamin A, which is vital for healthy eyes and immune systems [1] [3].Green bell peppers also contain vitamin K, which is necessary for healthy blood clotting and bone growth [4].


Green bell peppers provide potassium, suitable for your heart and fluid levels [19. They also provide calcium and magnesium, which are vital in many biological processes [10] [11].

Dietary Fiber

Green bell peppers are beneficial because of their high fiber content that aids digestion and weight control. Fiber aids in defecation regularity promotes fullness, and is helpful to colon health [1] [15].

The Nutritional Composition of Green Bell Peppers

Green bell peppers are aesthetically pleasing and provide a variety of macronutrients beneficial to your health.


Around 4-5 grams of carbs are in a 100-gram serving of green bell peppers [1]. Green bell peppers are an excellent dietary fiber source, promoting regular bowel movements and a feeling of fullness.


Although not a huge protein source, green bell peppers provide around 0.86 g per 100 grams [1]. Although the quantity of protein in green bell peppers is negligible, even a tiny amount adds to your daily protein needs, which helps in tissue repair and development [17].


Fat content in green bell peppers is low, at less than 0.17 grams per 100 grams [1]. People watching their weight or adhering to a low-fat diet will find them an excellent option.


Around 20 kilocalories are in a 100-gram serving of green bell peppers [1]. For this reason, they are an excellent option for anyone trying to control their calorie consumption or keep their weight in check.

Green pepper health benefits

The Nutrient Powerhouse of Green Bell Peppers

Vitamin C

Typical Value: 80.4 mg per 100 grams. [1]

Benefits: Vitamin C is essential for normal immune system function, collagen production for healthy skin, and an effective antioxidant that prevents cell damage. [2]

Vitamin A

Typical Value: 18 µg per 100 grams. [1]

Benefits: Vitamin A is critical in ensuring normal vision, boosting the immune system, and facilitating tissue development and repair. [3]

Vitamin K

Typical Value: 7.4 µg per 100 grams. [1]

Benefits: Vitamin K is crucial in blood clotting, bone health, and calcium regulation. [4]

Vitamin B9 (Folate)

Typical Value: 10 µg per 100 grams. [1]

Benefits: Folate is essential for the development of a healthy fetus, as well as for the synthesis of DNA and the formation of red blood cells. [5]

Vitamin B2 (Riboflavin)

Typical Value: 0.028 mg per 100 grams. [1]

Benefits: This vitamin is essential for good eyesight, helps in energy production, and helps B3 and B6 vitamins do their jobs. [6]

Vitamin B1 (Thiamin)

Typical Value: 0.057 mg per 100 grams. [1]

Benefits: This vitamin is essential for proper cellular growth, development, and function due to its involvement in energy metabolism. [7]

Vitamin B3 (Niacin)

Typical Value: 0.48 mg per 100 grams. [1]

Benefits: Niacin is crucial for cellular energy metabolism, skin health, and normal nerve and muscle function. [8]


Typical Value: 175 mg per 100 grams. [1]

Benefits: Potassium helps regulate fluid levels, protects the heart, and keeps muscles working correctly. [9]


Typical Value: 10 mg per 100 grams. [1]

Benefits: Magnesium is essential for creating energy, proper muscular function, and DNA synthesis, among many other biochemical activities. [10]


Typical Value: 10 mg per 100 grams. [1]

Benefits: It is essential for keeping bones and teeth healthy, as well as for brain activity and muscle movement. [11]


Typical Value: 20 mg per 100 grams. [1]

Benefits: Phosphorus is essential for healthy bones, teeth, energy synthesis, and many other biological functions. [12]

The Phytonutrient Content of Green Bell Peppers

In addition to their high vitamin and mineral content, green bell peppers also include a wide variety of phytonutrients, which give them their distinctive color and may have positive health effects.

Some of the essential phytonutrients in green bell peppers are as follows:


Green bell peppers contain carotenoids such as lutein and zeaxanthin. They also have alpha and beta carotene [1]. Bell peppers are green because they contain xanthophylls like beta-cryptoxanthin. [1]


  • Both alpha and beta carotene are essential in cellular health, immunological function, and ocular health because of their antioxidant and vitamin A precursor roles. [3]
  • Lutein and zeaxanthin help keep your eyes healthy by blocking UV radiation and lowering your risk of age-related macular degeneration. [13]
  • Beta-cryptoxanthin may help maintain a healthy immune system and reduce the danger of developing certain chronic illnesses because of its antioxidant capabilities. [14]

Green Bell Peppers: Unveiling the Astonishing Health Benefits

Green bell peppers are a great way to spice up your dishes and add color, but they also have several health advantages.

Let’s take a closer look at the green bell pepper’s outstanding health benefits:

⚕️ Immune System Support

Vitamin C, abundant in green bell peppers, is a potent antioxidant that aids the immune system.

Vitamin C boosts immunity, making the body more resistant to viruses and bacteria that may otherwise cause sickness. Consuming green bell peppers is a natural way to strengthen your immune system. [2]

⚕️ Eye Health

Carotenoids in green bell peppers, including the antioxidants lutein and zeaxanthin, are suitable for your eyes. [3]

Scientists have found that these chemicals prevent cataracts and age-related retinal degeneration. A diet with plenty of green bell peppers may help protect eyesight over time. [13]

⚕️ Digestive Health

Dietary fiber, abundant in green bell peppers, is crucial to digestive health.

Eating fiber-rich foods can help prevent constipation, improve digestive health, and may lower blood pressure and cholesterol. It helps with weight loss since it makes you feel full for longer. [15]

⚕️ Antioxidant Protection

Unstable free radicals contribute to cellular damage, aging, and many illnesses. Green bell peppers are an excellent source of antioxidants [1], which assist in neutralizing these toxic substances and protect the body from oxidative stress. [2][3]

⚕️ Hydration

Green bell peppers are a good water source to help you meet your daily requirements. [1]

Many biological processes rely on adequate hydration, including temperature regulation, digestion, and skin health.

⚕️ Weight Management

Green bell peppers are low in calories and fat, making them a great choice for weight management. The high fiber content in green bell peppers adds bulk to the diet, promoting a feeling of fullness and reducing the likelihood of overeating. [1]

Including green bell pepper in your meals can help control calorie intake and support a healthy weight.

The Possible Adverse Reactions to Green Bell Peppers

Green bell peppers are safe and healthy. However, some people may have adverse effects.

Stomach Discomfort

Green peppers may cause minor GI pain in some individuals. It may manifest as bloating, gas, or indigestion. This is often attributable to the peppers’ high fiber content and the presence of specific chemicals. [18]


Green bell peppers may trigger allergic responses in those sensitive to other peppers. Minor symptoms include itching and swelling; severe reactions include trouble breathing. [16]

FAQ about green peppers

Are green peppers and green bell peppers the same?

Bell peppers and green peppers are the same thing. They are just distinct names for the immature (un-riped) stage of the Capsicum annuum fruit. These peppers get picked before they turn red; this is the reason they are green in color.

Are green peppers good for you?

Absolutely! Green peppers provide a lot of health benefits. They are an excellent source of nutritional fiber and beneficial vitamins and minerals at a low-calorie count. They're a vitamin C, vitamin A, potassium, and dietary fiber source.

Which color pepper is the healthiest?

There are positive health effects from eating bell peppers of any color. However, red bell peppers are the healthiest option and have the highest concentration of nutrients. There are more helpful antioxidants and vitamins A and C in them. However, eating a wide range of bell pepper colors means getting a broad spectrum of nutrients.

Is it safe to eat green peppers every day?

Consuming green peppers daily as part of a healthy diet is typically harmless. Because of their low-calorie count and high nutritional density, green peppers are a great addition to a balanced diet. However, everyone has different dietary requirements and tastes, so paying attention to your body and talking to a doctor if you have any questions is essential.

Are peppers considered a superfood?

Peppers, notably green peppers, are often considered very nutritious and good for health, while "superfood" has yet to be correctly defined. They may benefit health since they contain several essential nutrients in abundance. Peppers are a great diet ingredient that may help improve one's health and well-being.


Green bell peppers are a culinary and nutritious delight. They provide several health advantages because of their high vitamin, mineral, and phytonutrient content.

Green bell peppers are a healthy complement to any meal. These may help in weight loss, digestion, and boosting your immune system. So, enjoy these fantastic veggies’ bright green color and tasty goodness to live a long and healthy life.

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About the Author
Dr. Muhammad Kashif

Dr. Kashif is a HIPAA-compliant physician specializing in internal medicine. His clinical experience has ranged from urgent care and family medicine to critical care, long-term care, and public health. Dr. Kashif is an enthusiastic medical writer, crafting simplified, up-to-date, and fact-based medical information to educate people on complex medical topics, helping them to know their bodies, health-threatening conditions, and how to maintain a healthy body for a balanced life.LinkedIn

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