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	19.7 kcal	—
Protein	0.7 g	—
Total fat	0.1 g	—
Carbohydrates	4.8 g	—
Fibre	0.9 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	0.2 mg	1%
Zinc	0.1 mg	1.1%
Magnesium	9 mg	2.1%
Selenium	0 µg	0%
Calcium	7.5 mg	0.7%
Potassium	163.1 mg	4.8%
Folate	22.2 µg	5.6%
Vitamin B6	0.2 mg	14.5%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Peppers, bell, green, raw, FDC ID 2258588, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

9 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

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Mg²⁺

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

K⁺

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

Vitamin B9 (Folate; 5-MTHF)

One-carbon metabolism; methylation; homocysteine recycling

Vitamin B6 (Pyridoxine → PLP)

PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation

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