Types of bell peppers and benefits

Bell peppers have quickly grown popular to “It” girl status and help out with a wide array of cuisines bringing lots of unique flavours and spices. This worthy and versatile vegetable that has become crucial in the cooking space happens to hide a botanical secret that has shocked many and will shock you too if you are unaware of this fact. 

Brace yourself….. 

Bell peppers are fruits. Yes, you read that right. 

The misconception of bell peppers being vegetables is quite common but beneath their colourful facade is undeniable fact that they are a fruit-bearing plant. 

Bell peppers, scientifically known as Capsicum annuum, is a fruit that is often used in cooking as a vegetable. It belongs to the nightshade family, including tomatoes, potatoes, and eggplants. Bell peppers are native to Central and South America but have become popular ingredients worldwide.

Bell peppers are typically characterized by their bell-like shape, which can be either blocky or elongated, and their vibrant colours, such as green, red, yellow, and orange.

Bell peppers are known for their mild and fresh flavour profile. When you bite into a bell pepper, you'll experience a crisp, juicy texture and a clean, slightly sweet taste.

The taste of bell pepper can vary depending on its colour. Green bell peppers tend to have a slightly bitter, grassy note. At the same time, the riper red, yellow, and orange varieties are sweeter and more fruity in flavour. The difference in taste is due to the varying levels of ripeness and sugar content.

How Hot are Bell Peppers?

Bell peppers are not considered hot; they are generally mild in flavour and are known for their sweet and slightly tangy taste. Unlike chilli peppers, which can vary widely in their level of spiciness, bell peppers have a Scoville Heat Scale rating of 0. This means they contain little to no capsaicin, the compound responsible for the spiciness or heat found in hot peppers.

Types of Bell Pepper

Bell peppers come in various colours, and each colour represents a different stage of ripeness and flavour profile. Here are the most common types of bell peppers based on their colour:

1. Green Bell Peppers: Green bell peppers are harvested when they are unripe and still green in colour. They have a slightly bitter, grassy flavour compared to their riper counterparts. Green peppers are often used in savoury dishes, salads, and stir-fries for their crunchy texture and fresh taste.

2. Red Bell Peppers: Red bell peppers are fully ripened green peppers left on the vine to mature. They have a sweeter and fruitier flavour compared to green peppers. Red peppers are excellent for adding sweetness and colour to dishes. They are often eaten raw in salads or roasted to enhance their natural sweetness.

3. Yellow Bell Peppers: Yellow bell peppers are also fully ripened green peppers. They have a slightly sweeter and milder flavour compared to red peppers. Yellow peppers are used in a similar way to red peppers and are often chosen for their vibrant colour.

4. Orange Bell Peppers: Orange bell peppers are another variety of fully ripened green peppers. They have a sweet, fruity taste with a hint of tartness. Orange peppers are prized for their vibrant colour and are used in salads, roasted dishes, and as colourful additions to recipes.

5. Purple or Black Bell Peppers: Purple or black bell peppers are less common but can be found in some speciality markets. They have a similar flavour profile to green peppers but may have a slightly fruity undertone. These unique peppers are often used to add visual interest to dishes.

Nutritional Value of Bell Pepper

The nutritional content of bell peppers can vary slightly depending on their colour, with red, yellow, and orange peppers often having slightly different profiles than green ones. Below is the nutritional information for one medium-sized (about 119 grams) raw bell pepper, typically considered one serving:

• Calories: Approximately 30 calories
• Carbohydrates: About 7 grams
• Dietary Fiber: Approximately 2.5 grams
• Sugars: Approximately 3 grams
• Protein: Approximately 1 gram
• Fat: Less than 1 gram

Health Benefits of Bell Pepper

1. Rich in Vitamins

Bell peppers, particularly red ones, are abundant in vitamin C, which is crucial for a healthy immune system. Vitamin C also promotes healthy skin, helps the body absorb iron from plant-based foods, and acts as a powerful antioxidant.

2. Eye Health 

Bell peppers contain high levels of beta-carotene, which the body can convert into vitamin A. Vitamin A is essential for maintaining good vision, particularly in low-light conditions, and it helps prevent age-related macular degeneration.

3. Antioxidant Properties

Bell peppers are rich in antioxidants, including vitamin C, beta-carotene, and other phytonutrients. These antioxidants help combat oxidative stress and reduce the risk of chronic diseases such as heart disease and cancer.

4. Heart Health

The dietary fibre, potassium, and folate in bell peppers contribute to heart health. Fibre helps lower cholesterol levels, while potassium helps regulate blood pressure. Folate is important for reducing homocysteine levels, which can be a risk factor for heart disease.

5. Digestive Health

Bell peppers are a good source of dietary fibre, which aids digestion and promotes a healthy gut. A diet rich in fibre can prevent constipation and may reduce the risk of colorectal cancer.

6. Weight Management

Bell peppers are low in calories and fat while being high in fibre. This makes them a satisfying and nutritious addition to meals, helping with weight management and controlling calorie intake.

7. Skin Health

The vitamins and antioxidants in bell peppers contribute to healthy skin by reducing the signs of ageing and promoting a youthful complexion. Vitamin C, in particular, supports collagen production, which is essential for skin elasticity.

8. Cancer Prevention

The antioxidants and phytonutrients in bell peppers have been associated with a reduced risk of certain types of cancer, including lung, stomach, and colon cancers. Their high vitamin C content also supports the body's natural defence mechanisms against cancer.

9. Anti-Inflammatory Properties

Some compounds in bell peppers have anti-inflammatory properties that may help reduce inflammation in the body. Chronic inflammation is linked to various health problems, including arthritis and heart disease.

How to Cook With Bell Peppers

Cooking with bell peppers can add colour, flavour, and nutrition to a wide range of dishes. These versatile vegetables can be used in various cooking methods, both as the main ingredient or as a flavorful addition. Here's a step-by-step guide on how to cook with bell peppers.

Selecting Bell Peppers

Choose bell peppers that are firm, glossy, and have vibrant colours. Avoid peppers with wrinkles, blemishes, or soft spots. Different colours indicate varying degrees of ripeness and flavour, so consider your recipe when selecting them.

Preparing Bell Peppers:

Rinse the bell peppers under cold running water to remove any dirt or residue. Pat them dry with a clean kitchen towel or paper towel.

Slice off the tops (stem ends) and remove the seeds and membranes from inside the peppers. You can do this by cutting around the stem and gently pulling out the core.

For stuffed pepper recipes, you may want to parboil or blanch the peppers briefly to soften them before stuffing.

Depending on your recipe, you can slice, dice, or cut bell peppers into various shapes and sizes:

• Strips: Cut the peppers into long, thin strips for stir-fries, fajitas, or sautéed dishes.
• Dice: Cube the peppers into small pieces for salads, omelettes, or as a recipe ingredient.
• Rings: Slice the peppers into rings for grilling or as a colourful garnish.

What makes Bell Peppers a Fruit?

Fruits are the mature ovaries of flowering plants. In the case of bell peppers, they develop from the ovary of the pepper plant's flower after successful pollination. Inside the pepper, you can find seeds, which are a characteristic feature of fruits. 

Where to Buy Bell Peppers

You can get Bell Peppers at your local supermarkets and grocery stores. You can also order them online from online retailers like our African Food Store.