Why the pepper is worth its salt (in Vitamin C)
Vitamin-packed: The pepper
The humble pepper has a very surprising secret - it is a wealth of Vitamin C.
'The pepper contains three times more Vitamin C than oranges and other citrus fruit,' says Bridget Benelam of the British Nutrition Foundation. 'They are a little-known, yet rich source of this immune-boosting vitamin.'
They have other nutritional benefits, too.
Red peppers are ripened green peppers. As such, they contain more nutrients - a red pepper contains twice the Vitamin C of a green one, and ten times the Vitamin A.
One cup of raw, chopped red pepper gives 100 to 150 per cent of the recommended daily intake of Vitamin C and 80 per cent of Vitamin A.
They are also a rich source of plant chemicals lycopene, beta-carotene and zeaxanthin - pigments that give peppers their red and orange colours - and contain folic acid, potassium and iron.
So peppers can help tackle a range of diseases and conditions, including:
Arthritis: University of Manchester researchers discovered that Vitamin C - along with antioxidants beta-cryptoxanthin and beta-carotene, and found in red peppers - play a key role in protecting against arthritis. They found that patients who had developed inflammatory joint diseases had a 40 per cent lower intake of these compounds than those who had not developed such illnesses.
Cancer: As rich sources of beta-carotene and lycopene, red peppers could help stave off cancer, say researchers at the University of London. In an analysis of 21 studies, men who ate a diet rich in lycopene had an 11 to 19 per cent reduced risk of prostate cancer.
Fertility: Red peppers are a rich source of beta-carotene, which in the body is converted into Vitamin A. 'This is needed for a healthy reproductive system and for the synthesis of sex hormones,' says Dr Margaret Rayman at the University of Surrey.
Cardiovascular disease: Pigments such as beta-carotene and lycopene can cut cholesterol levels by 5.9 per cent with 'bad' cholesterol levels falling by 12.9 per cent, according to research in the British Journal Of Nutrition.
Blindness: Red and yellow pigments found in red peppers and the Vitamin C help to protect eyes from macular degeneration and cataracts - both leading causes of blindness. A study at the University of Wisconsin found that those who eat diets rich in peppers have a significantly lower risk of developing eye diseases in later life. They believe plant pigments are taken up by the eye where they protect against the damaging effects of UV radiation.
Making the most of peppers
To benefit from their Vitamin C content, eat freshly chopped red peppers in salads or fry slowly on a low heat.
'Vitamin C is destroyed by heat and is also water-soluble so if you boil red peppers, you'll lose a lot in the water,' says Ms Benelam.
'Levels of Vitamin C drop as soon as peppers have been chopped, so only cut up just before eating.'
To get the most beta-carotene and lycopene, cook in olive oil and add oil to salad dressings.
'These pigments are oil-soluble so adding oil will help your body absorb them. The cooking process also enables the body to digest these molecules better,' adds Ms Benelam.
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