Pepper benefits and properties

Its shape can be elongated and thin or thicker and rectangular. Its weight and size is highly variable, from small padrón peppers of 5 cm to large ones of up to 15 cm, such as bell peppers. It is originally from Mexico, Bolivia and Peru.

Types of peppers

The varieties of pepper are divided mainly by their flavor, into sweet and spicy:

• Sweet peppers: They can be red, yellow, green ... and of different sizes. In this group we find bell pepper, Italian pepper, etc. With the dry ground pulp of the sweet pepper, paprika is made, a food coloring used to flavor stews, sauces, rice ... It is very rich in provitamin A.
• Hot pepper: There are green and red ones, again it will depend on the variety, and they are usually smaller than the sweet ones. The spicy taste of peppers is due to its content of capsaicin, an irritant of the mucous membranes of the digestive system that secretes a greater amount of gastric juices. The greater the amount of capsaicin, the greater the sensation of heat in the mouth, since it also stimulates the sensitive neurons.

The ones we consume the most

In our country the most consumed are:

• Bell pepper: red in color, thick and large meat that is consumed both raw and in salads, roasted and as an ingredient in stews and stews.
• Italian pepper: elongated and thin, shiny green skin
• Pepper: small and spicy, consumed green and fresh
• Piquillo pepper: It is an intense red color that is usually sold canned, with a sweet or spicy flavor.

Nutritional composition

The pepper is a vegetable rich in water, carbohydrates and fiber, low in calories, (provides almost 28 kcal per 100 g of food). Its vitamin C and carotene content stands out, especially in red peppers, which is why it is a great source of antioxidants. Among the minerals, potassium, magnesium, phosphorus and calcium stand out, although the latter is hardly assimilated. It is lost, so it is interesting to include raw pepper in the diet as part of salads.

100 gr of PepperEnergy28.40 KcalWater92.20 gTotal protein1.25 gTotal carbohydrates4.50 gFiber1.75 gPotassium169 mgMagnesium12.41 mgVitamin A312.54 microgramsCaroteneoids1875.25 microgramsVitamin C25 mgVitamin E0.75 mgPholates22.86CESI nutritional program Source: Nutritional program

Featured Nutrients

• Vitamin A: It is necessary for the proper functioning of the retina and especially for night vision or in low light, for the good condition of the skin and also plays an important role in the immunity of the mucous membranes, therefore a good contribution is essential at any time and especially before the arrival of the cold. It also participates in the formation and maintenance of teeth, soft tissue and bone.

Vitamin a It is found in two ways in food:

• • Retinol: it is the active form of vitamin A. It is present in food of animal origin like liver or whole milk.

• • Carotenoids: are dark colored pigments found in vegetarian food like oranges. Once ingested, the body is able to transform them into their active form of vitamin A.
• Vitamin C: It is an antioxidant that helps fight free radicals that are produced in the body for different reasons, harmful to the body, as they can damage cells, organs and tissues. In addition, it is necessary for the growth and repair of tissues, forming proteins that make up the skin, tendons, ligaments ... It helps in the healing of wounds and participates in the absorption of iron. The pepper contains more than twice that of oranges and strawberries, although if it is cooked, it is lost, so it is interesting to include raw pepper in the diet as part of salads.

• Vitamin E: Like vitamin C, it is also a powerful antioxidant that protects the body from free radicals. In addition, it participates in the immune system against the attack of viruses and bacteria, participates in the formation of red blood cells and in cellular processes and in the formation of among many other functions.

• Folates: folates, also called folic acid or vitamin B9, are involved in the production of red blood cells, in the development of the nervous system, participate in the synthesis of genetic material and in the formation of antibodies. In addition, it is very important when it comes to preventing anemia and spina bifida in pregnancy.

• Potassium: This mineral is essential for the transmission and generation of the nerve impulse, it participates in muscle contraction, as well as in the water balance both inside and outside the cell. One of the consequences of electrolyte loss due to dehydration can be to suffer from cramps, so a diet rich in foods rich in potassium can prevent them.

• Magnesium: Magnesium is responsible, among other functions, for maintaining proper functioning of the intestines, muscles and nerves, it also participates in the regulation of cardiac contraction, improves the immune system, and is also part of bones and teeth. It should be noted that it participates in more than 300 biochemical reactions in the body.

Health benefits

• Weightloss: Thanks to its high water content, low fat and protein content, the pepper hardly contributes calories, making it an ideal food in weight loss diets.
• Antioxidant action: beta-carotenes together with vitamins E and C, protect cells from damage caused by free radicals, which contribute to the development of certain diseases and play a role in aging processes. Studies give these three antioxidants a preventive role against diseases such as cancer, cardiovascular diseases, and senile macular degeneration, given their antioxidant and immune response modulating capacity.
• Diuretic: thanks to its contribution of potassium and low sodium, peppers have a diuretic action helping to eliminate excess fluid from the body. It is especially recommended if you suffer from hypertension, kidney stones or fluid retention.
• Pregnancy: its folic acid content makes it a very suitable food for pregnant women, as it helps prevent, among other things, spina bifida.
• Eye care: carotenoids help prevent light-induced oxidative damage and thus protect against age-related deterioration of the eye such as cataracts and senile macular degeneration.

When to consume it

The pepper withstands high temperatures well, but badly cold, that is why its cultivation is from summer to autumn, although thanks to greenhouse cultivation we have availability all year round.

How to choose and keep it

To choose a suitable pepper we must look at its skin, it must be firm, smooth and hard, free of bumps. His Color should be bright, without blemishes or wrinkles. If it has many stains or is wrinkled, it may mean that it has been stored for too long, thus losing flavor and nutrients.

For proper conservation it is advisable to store them in the fridge, inside a ventilated container or bag, thus keeping them for up to 15 days. Once cooked, they can be stored in the freezer.

• The spicy flavor of peppers is due to its capsaicin content, the greater the amount of capsaicin, the greater the sensation of heat in the mouth, as it stimulates the sensitive neurons.
• The pepper, like the rest of the vegetables, is a source of antioxidants; beta-carotenes, together with vitamins E and C protect cells from damage caused by free radicals, which contribute to the development of certain diseases and play a role in aging processes.
• Its folic acid content makes it a very suitable food for pregnant women, as it helps prevent, among other things, spina bifida.