The Power of Vitamin C: Health Benefits of Peppers in Your Diet

2024-03-21 17:18:11
Vitamin C plays a fundamental role in healing and is a powerful antioxidant (Illustrative image Infobae)

Vitamin C is necessary for the body to develop a series of processes correctly, such as tissue growth and repair. In addition, it generates an antioxidant effect, which protects cells from premature aging and helps them absorb the iron found in the foods we eat.

This nutrient is commonly associated with citrus fruits, such as oranges and lemons, or kiwi, but it is found in many other foods. The pepper, or bell pepper, is one of them. Therefore, its properties make it indispensable in all types of diets.

This vegetable is native to Central America, since it needs a temperature of around 20° Celsius to develop, but today it is harvested and consumed all over the world. Its popularity in all its varieties is due not only to its versatile and adaptable flavor, but also to its significant nutritional contributions.

Peppers contain about 30 calories per 100 grams, high levels of vitamins A and C, and antioxidants. These characteristics contribute to the prevention of cardiovascular diseases, as detailed by Harvard Health Publishing.

Vitamin C is found in high quantities in this food, with an average of more than 100 milligrams per 100 grams of product, compared to 60 milligrams in oranges, or 70 milligrams in kiwi.

As previously mentioned, vitamin C interferes and enhances the process of iron absorption from the foods consumed, and thus helps combat anemia.

Peppers are easy to incorporate into any diet due to their versatility and great nutritional contribution (Illustrative Image Infobae)

In addition, the spicy variant of this vegetable contains compounds called capsaicinoids. They are responsible for the characteristic itchy sensation, and provide certain benefits. Experts explain that their consumption is associated with a lower salt intake, they can improve cholesterol values ​​and stimulate blood vessels, which results in a lower risk of suffering from hypertension (high blood pressure).

According to a study published in the National Library of Medicine in the United States, beta-cryptoxanthin is a natural pigment that the body converts into vitamin A, and consuming foods that contain it can reduce the possibility of suffering from certain types of cancer, such as the bladder, the colon or the lung.

Experts from the Cleveland Clinic in the US explain that other of its components may also have relevant health benefits. Anthocyanins, another type of pigment, protect neurons and delay cognitive decline resulting from age. On the other hand, according to dietician Lara Whitson of the Cleveland Clinic, “red peppers have an excellent amount of fiber with few calories, so they are an excellent way to increase fiber consumption. Fiber helps prevent digestive problems such as constipation and may even help prevent colon cancer.” This substance also provides a feeling of satiety that contributes to the maintenance or reduction of body weight.

Other nutrients they provide are magnesium, potassium, and vitamin B6, which contribute to muscle health and the proper functioning of the immune system.

There is not really a difference between “pepper” and “morrón”, simply preferences according to the dialect (SADER)

It is often thought that these names apply to different foods, but in reality this is not the case. Both names refer to the same vegetable, and the terms are used differently depending on the country or region.

In some regions, bell pepper or bell pepper refers to the distinction according to its flavor. In some cases “morrón” is used to refer to the sweeter varieties, while “pepper” is reserved for the spicy variants. In that sense, the Royal Spanish Academy explains, defines “morrón” as “pepper that differs in being thicker than other varieties and is the sweetest of all.”

There are four types of peppers: red, green, yellow and orange. They include different stages of maturation of the vegetable, which is why their components vary from one to another.

Peppers, or bell peppers, provide nutrients that can help prevent everything from cardiovascular diseases to certain types of cancer (Andean)

According to the United States Department of Agriculture, different types of peppers contain the following amounts of vitamin C per 100 grams.

• Green pepper: 99.5 milligrams.
• Yellow pepper: 139 milligrams.
• Red pepper: 142 milligrams.
• Orange pepper: 158 milligrams.

Therefore, the pepper with the highest vitamin C content is orange. Although consuming it in any of its other variations also provides significant benefits.

They can be incorporated into the diet in salads, pastas, sauces, stews, stuffings and in many other ways, since it is a multifaceted vegetable that adapts to any palate or dietary plan.

There are several ways to refer to this vegetable throughout Latin America (EFE/Mireia Toledo)

This word, like many others belonging to the Spanish language, is used differently depending on the dialects of each country. In Argentina, as in Uruguay, the word “pepper” is not usually used; it is replaced by “morrón” or “ají”.

Other alternatives, according to Spanish-speaking Latin American countries, are: “chile” in Mexico; “pepper” or “paprika” in Bolivia, Colombia, Chile, Ecuador; “ají guaguao” in Cuba and “locote” in Paraguay.

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