Bell peppers (Capsicum annum L.), members of the nightshade family, are versatile vegetables that can be enjoyed raw or cooked. Their color changes with ripeness, from the least ripe green, which has a slightly bitter flavor, to the riper and sweeter yellow, orange, purple, and red varieties, often referred to as "sweet peppers." Beyond their culinary versatility, bell peppers are packed with key nutrients, making them a beneficial addition to a healthy diet, offering various health advantages, from supporting eye health to fighting inflammation.

Bell peppers are excellent sources of carotenoids like lutein and zeaxanthin, which are crucial for maintaining eye health. Research indicates that daily lutein supplements can increase macular pigment optical density (MPOD) and improve visual function in individuals exhibiting early signs of age-related macular degeneration (ARMD), a condition where low MPOD is a significant risk factor. Generally, a diet rich in lutein and zeaxanthin, abundantly found in bell peppers, can effectively reduce the risk of ARMD.

Anemia, characterized by a reduced number of red blood cells or hemoglobin—the protein that helps red blood cells transport oxygen—is a common diagnosis typically caused by iron deficiency. Symptoms can include gastrointestinal (GI) issues, fatigue, lowered immunity, impaired ability to regulate body temperature, and reduced cognitive function. While one large red bell pepper contains approximately 0.705 milligrams (mg) of iron (about 4% of the recommended intake for adult women and 9% for adult men), its high vitamin C content (210 mg, more than double the recommended daily amount) significantly enhances the body's absorption of plant-based iron. This makes fresh bell peppers particularly beneficial for those at risk of anemia, such as young children, people who menstruate, and pregnant people.

These vibrant vegetables are rich in various antioxidants, including vitamin A, vitamin C, and beta-carotene. These components are vital for protecting the body against cell damage and may help in preventing certain inflammatory conditions, including some cancers, cardiovascular diseases, and neurological (brain or nervous system) disorders. All bell peppers can help reduce free radicals and oxidative stress, but research suggests that yellow peppers seem to exhibit the highest antioxidant activity among all varieties.

Bell peppers possess potential anti-inflammatory properties due to compounds such as vitamin C and beta-cryptoxanthin, in addition to powerful antioxidants like quercetin and luteolin. Studies suggest that bell peppers might help reduce inflammation and manage arthritis symptoms, thereby contributing to a reduction in the severity of symptoms and chronic (long-term) discomfort. Incorporating a variety of anti-inflammatory foods, including bell peppers, is recommended as part of a healthy lifestyle.

Primarily composed of water, bell peppers nonetheless offer a potent array of powerful nutrients that support health. A single large red bell pepper (164 grams) provides approximately 43 calories, 0.49 g fat, 9.9 g carbohydrates, 3.4 g fiber, and 1.6 g protein. It also delivers significant daily values: 0.71 mg iron (9% of the Daily Value, DV), 257 micrograms (mcg) vitamin A (29% DV), 210 mg vitamin C (233% DV), 2.59 mg vitamin E (17% DV), 346 mg potassium (10% DV), and 75.4 mcg folate (19% DV). Nutritional content varies slightly by color; for example, red bell peppers generally have more vitamin A, vitamin C, and folate, along with slightly higher calories, fat, carbohydrates, fiber, and protein compared to green bell peppers.

While generally considered safe for the average healthy adult, bell peppers may trigger side effects in some individuals. Although extremely rare, some people are allergic to bell peppers, and studies have found that individuals with a pollen allergy may be sensitive to compounds in bell peppers. Due to their high fiber content, consuming large amounts of bell pepper may cause gas or bloating. Be mindful of portion sizes and discuss any potential concerns with a healthcare provider or registered dietitian (RD).

Bell peppers are versatile and can be incorporated into many dishes. They can be added as slices to salads, sandwiches, or mixed into egg, pasta, or stir-fry dishes. Experimenting with different colors is recommended, as green bell peppers taste more bitter, while yellow, red, orange, and purple peppers taste sweeter. To keep them fresh longer, dry peppers before refrigerating, then store them in an open mesh or plastic bag in a low-humidity drawer. Their crisp texture can be softened by sautéing them in a pan with low-sodium seasonings. They can also be stuffed with ingredients like rice, sautéed vegetables, and a protein source. For grilling, brush them with olive oil, place them directly on the rack uncovered until the skins are charred and the flesh is tender, then remove, wrap in tin foil, and allow to sit for approximately 15 minutes before optionally removing the skin. Roasting involves cutting them in half and roasting at 425 degrees Fahrenheit (218 degrees Celsius) until the skins are charred and wrinkled, also allowing for skin removal before eating.