PICK A PECK FOR HEALTH
Prevent cataracts
Reduce the risk of heart disease
Due to the growing interest in ethnic cuisines, sweet peppers, which range in color from dark green to fire engine red, depending on how long they’re left on the vine, aren’t found only in salad bars anymore. They’re also being used in soups, sauces, stir-fries, purées, and pasta dishes. Peppers do more than add a sweet high note to recipes. They’re also filled with nutrients that have been shown in studies to battle cataracts and heart disease. And unlike their fiery-tempered siblings, the chile peppers, sweet peppers are mild enough to eat in large amounts, so you can easily reap their health benefits.
Even though sweet peppers such as bell peppers, pimientos, and frying peppers don’t get as much attention as broccoli, cauliflower, and other powerhouse foods, they’re among the most nutrient-dense vegetables you can buy, especially when it comes to vitamin C and beta-carotene. (As a rule, the redder the pepper, the more healthful beta-carotene it contains.)
Bite for bite, few vegetables contain as much beta-carotene (which is converted to vitamin A in the body) as the sweet red pepper. This is important because beta-carotene plays a key role in keeping the immune system healthy. It’s also a potent antioxidant, meaning that it fights tissue-damaging oxygen molecules known as free radicals, which scientists believe contribute to major health foes like heart disease and cataracts.
Sweet red peppers are such a good source of beta-carotene, in fact, that a group of German researchers has classified them as a “must-eat” food for people trying to get more of this antioxidant. One pepper has 4 milligrams of beta-carotene, or 40 to 66 percent of the recommended daily amount of 6 to 10 milligrams.
Both sweet red and green peppers also contain generous amounts of vitamin C, another powerful antioxidant. A half-cup of chopped green pepper (about half a pepper) contains 45 milligrams of vitamin C, or 74 percent of the Daily Value (DV). Sweet red peppers are even better, with the same-size serving providing 142 milligrams of vitamin C, or 236 percent of the DV. That’s more than twice the amount that you’d get from a medium-size orange.
Some like it hot—and some don’t. If you prefer peppers that are sweet to those that make you sweat, here are a few varieties you may want to try:
The combination of vitamin C and beta-carotene can provide potent protection. These two compounds work together in your body to disarm free radicals. In a study of more than 900 people, Italian researchers found that those who ate sweet peppers and other foods rich in beta-carotene regularly were significantly less likely to have cataracts than those who did not.
Some limited studies appear to indicate that eating a diet high in antioxidants may also reduce the risk of developing age-related macular degeneration, a leading cause of blindness in the United States. More research is needed, but it’s not too soon to eat more fruits and vegetables high in the eye-protecting antioxidants lutein and zeaxanthin, including red, green, and yellow/orange bell peppers.
Another antioxidant found in abundance in red peppers is beta-cryptoxanthin, an orange-red carotenoid that can significantly cut risk for lung cancer.
Cook them lightly. Since vitamin C is fragile, it’s readily destroyed during cooking. Eating peppers raw will provide the most of this nutrient. Beta-carotene, on the other hand, needs a little heat to release it from the pepper’s fiber cells. To get the most of both nutrients, it’s a good idea to steam, sauté, or microwave peppers until they’re softened but still have a little crunch.
Roasting red bell peppers gives them a rich, full, extra-sweet, and slightly smoky flavor. Mayo Clinic dietitians suggest creating this culinary treat at home by placing washed, seeded bell peppers on a baking sheet lined with aluminum foil. Broil in the oven, turning frequently with tongs, until the skin blackens all over, about 10 minutes. Transfer the peppers to a bowl, cover, and let steam until the skin loosens, about 10 minutes. Peel and refrigerate, covered, until needed.
Add some fat. In order for beta-carotene to be absorbed into the bloodstream, it needs to be accompanied by a little fat. Drizzling peppers with a touch of olive oil, before or after cooking, will help you get the most of this important compound. If you’re eating raw peppers, dunking them in a bit of dip will also help the beta-carotene be absorbed.
Mix ’em up. Even though peppers are one of the healthiest vegetables going, few people eat enough of them to get the full benefit. The easiest way to get more peppers in your diet is to use them as an ingredient in various recipes. You can use peppers to add a sweet punch to pasta dishes and meat loaf, for example.
Layer in a salad or a main dish. Eating a broad range of fruits and vegetables and whole grains packed with a wide variety of cancer-fighting antioxidants is a smart health strategy promoted by the American Institute for Cancer Research. Creating layered salads and entrées that include peppers is a smart way to put this plan on your plate. For example, create triple-tiered salads with a bed of mixed greens, topped with your favorite beans, topped with thinly sliced red bell peppers. Make a casserole that includes a layer of sautéed mixed peppers with onions.
Raise a glassful. Another way to get more peppers in your diet is to make them into juice. The juice from two green bell peppers contains 132 milligrams of vitamin C, three times the amount you’d get from the usual half-cup serving of chopped green pepper. Although pepper juice isn’t very appetizing on its own, it adds a sweet zip to other juices, such as carrot juice. Try mixing four or five carrots with two green bell peppers in a juicer for a supercharged antioxidant cocktail.
Cut the green, red, and yellow peppers in half lengthwise. Remove and discard the ribs and seeds. Cut the peppers lengthwise into ¼-inch-wide strips.
In a large skillet, heat the oil over medium-high heat. Add the peppers, and cook until they just begin to soften, 2 to 3 minutes. Remove from the heat, and sprinkle with the vinegar and salt. Season to taste with pepper. Toss and serve warm.
Makes 4 servings
Calories: 44
Total fat: 2.4 g
Saturated fat: 0.3 g
Cholesterol: 0 mg
Sodium: 77 mg
Dietary fiber: 1.5 g