Bell Peppers
Overview
Bell peppers provide vitamin C, carotenoids (including capsanthin and related pigments), and low energy density [1]. Co-consuming vegetables with a small amount of dietary fat improves carotenoid absorption via chylomicron packaging [2].
Within the BRAIN Diet framework, peppers are a vitamin C–rich vegetable supporting non-heme iron absorption in mixed meals and contributing carotenoid diversity [1,2].
Key Nutritional Highlights
- Very high vitamin C per 100 g among common vegetables; supports non-heme iron absorption in mixed meals [1].
- Carotenoid pigments with improved bioavailability when paired with dietary fat [2].
- Low energy density; colour (red/yellow/orange) tracks carotenoid profile.
- Useful culinary pairing with legumes, grains, and iron-containing plant foods [1].
Food Context
Synergies
- Pair with iron-rich plant meals to enhance absorption
- Part of food synergy strategy
Preparation
- Can be consumed raw or cooked
- Supports iron sufficiency
Recipes
1 recipe containing this food
Black Bean & Sweet Potato Vegetable Chilli
A fibre-rich bean and vegetable chilli with warming spices and slow carbohydrates for steady energy and satiety.
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 26 kcal | — |
| Protein | 1 g | — |
| Total fat | 0.3 g | — |
| Saturated fat | 0.1 g | — |
| Carbohydrates | 6 g | — |
| Sugars | 4.2 g | — |
| Fibre | 2.1 g | — |
Key vitamins and minerals
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Vitamin C | 127.7 mg | 141.9% |
Bioactive compounds
Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| Beta-Carotene | 1624 µg | — |
| Lutein + zeaxanthin | 51 µg | — |
Substances
Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.
2 substances in this food
Lutein
Neuroprotective carotenoid; accumulates in neural tissues and retina; supports cognitive performance
Vitamin C (Ascorbate)
Antioxidant; supports iron absorption; neuronal SVCT2 transport
References
[1] Useful culinary pairing with legumes, grains, and iron-containing plant foods. Johnson et al. 2014. Role of lutein and zeaxanthin in visual and cognitive function throughout the lifespan
[2] Carotenoid pigments with improved bioavailability when paired with dietary fat. Brown & Ferruzzi 2004. Carotenoid bioavailability is higher from salads ingested with full-fat than with fat-reduced salad dressings as measured with electrochemical detection