Looking for a low-calorie vegetable that packs a nutritional punch? Look no further than the orange bell pepper! Weighing in at just 50 calories per large (300g) pepper, this colorful vegetable is a great addition to any healthy diet.

Not only is the orange bell pepper low in calories, it's also rich in antioxidants, vitamins, and minerals. In fact, just one pepper contains over 100% of your daily recommended intake of vitamin C! Additionally, the high fiber content of bell peppers makes them a great option for digestion and satiety.

In this article, we'll explore the many health benefits of orange bell peppers and how to easily incorporate them into your diet.

Low-Calorie Option

As mentioned, the orange bell pepper is a wonderfully low-calorie option for those looking to watch their weight. This makes it a great ingredient to incorporate into a wide variety of healthy dishes. Try using sliced bell pepper as a crunchy topping for salads, or mix it into egg dishes or stir-fries. One easy recipe to try is a simple stuffed bell pepper: cut off the top of the pepper, remove the seeds and membrane, and stuff with cooked ground turkey or lean beef and quinoa, then bake in the oven until tender. This makes for a filling and flavorful meal that won't derail your diet.

Rich in Antioxidants

Orange bell peppers are also packed with antioxidants, which are compounds that help protect against cell damage and chronic disease. Specifically, bell peppers contain high amounts of vitamin C, beta-carotene, and other carotenoids. In addition to antioxidants, bell peppers also contain anti-inflammatory properties that can reduce the risk of certain diseases like arthritis and heart disease. So not only do they taste great, they can help keep you healthy too!

Good for Digestive Health

The fiber content of bell peppers also makes them great for digestive health. Fiber helps keep the digestive tract moving smoothly and can prevent common issues like constipation. Additionally, bell peppers contain a compound called capsaicin, which has been shown to have anti-inflammatory and antibacterial properties that can help prevent digestive issues like ulcers and stomach infections.

Rich in Vitamins and Minerals

As mentioned, bell peppers are an excellent source of vitamin C, which helps support a healthy immune system and skin, as well as potassium, which can help regulate blood pressure and heart health. They also contain smaller amounts of other essential vitamins and minerals like vitamin A, vitamin E, and magnesium. One delicious way to incorporate more bell peppers into your diet is by making a roasted bell pepper soup. Simply roast bell peppers with garlic and onion, then blend with chicken or vegetable broth and seasonings until smooth. The soup is tasty, nutrient-dense, and easy to digest.

Can Help Prevent Chronic Diseases

Thanks to their high levels of antioxidants and anti-inflammatory compounds, bell peppers have been linked to a reduced risk of chronic diseases like cancer, diabetes, and heart disease. One study even found that people who ate more bell peppers had a lower risk of developing gastric cancer. So adding more of this colorful vegetable to your diet can have wide-ranging positive effects on your health.

Provides Fiber for Satiety

As mentioned, the high fiber content of bell peppers makes them a great option for staying full and satisfied on fewer calories. This can be especially helpful for weight loss or weight management. One easy recipe to try is a bell pepper hummus: simply blend a roasted bell pepper with chickpeas, tahini, lemon juice, garlic, and seasonings until smooth. Use the hummus as a dip for veggies or spread it on sandwiches for a satisfying and flavorful snack.

Can Improve Eye Health

Bell peppers are also a great source of lutein and zeaxanthin, two carotenoids that have been shown to improve vision and reduce the risk of age-related eye diseases like cataracts and macular degeneration. One tasty way to get more lutein and zeaxanthin in your diet is by slicing and roasting bell peppers with olive oil and Italian seasonings. Serve as a side dish or top with crumbled feta cheese for a satisfying snack.

Great Option for Weight Loss

As mentioned, bell peppers are a great option for weight loss or weight management due to their low calorie and high fiber content. Additionally, research has shown that capsaicin, the compound that gives bell peppers their spicy taste, can also help promote weight loss by increasing metabolism and reducing appetite. One delicious way to use bell peppers for weight loss is by making a spicy stuffed pepper: mix cooked ground turkey with diced bell pepper, brown rice, and your favorite spices, then stuff into a hollowed-out pepper and bake until tender. This makes for a filling and flavorful meal that won't derail your diet.

Easy to Add to Your Diet

One of the best things about bell peppers is how easy they are to incorporate into your diet. Use sliced bell pepper as a crunchy topping for salads or tacos, mix diced bell pepper into omelets and frittatas, or stuff whole peppers with your favorite lean protein and veggies for a tasty and filling meal. Another easy idea is to make a bell pepper pizza: slice a bell pepper in half lengthwise, remove the seeds and membrane, then top with your favorite pizza toppings and bake until the cheese is melted and bubbly. This makes for a low-carb and veggie-packed pizza alternative.

Versatile in Recipes

Finally, bell peppers are incredibly versatile in recipes and can be used in everything from soups and stews to dips and salsas. One fun recipe to try is a bell pepper nacho dish: slice bell peppers into rings and top with seasoned ground beef or turkey, cheese, and your favorite toppings like diced tomatoes and jalapenos. Bake until bubbly and enjoy! Another creative idea is to make a bell pepper boat: cut a bell pepper in half lengthwise and remove the seeds and membrane, then stuff with your favorite fillings like quinoa and black beans or shredded chicken and salsa. Bake until tender and enjoy as a healthy and satisfying meal.