Many people like juicy crispy pods of sweet pepper, which is called Bulgarian in the post-Soviet space. Do you think because the homeland of this vegetable is Bulgaria? Not at all! And by the way, from the point of view of biology, sweet peppers are not a vegetable at all. Do you know what is the difference between yellow, red and green pepper? If not, then we are ready to reveal all the secrets and paradoxes of this plant. Believe me, it is much more interesting and useful than we used to think.
General characteristics
Sweet (or capsicum) peppers are a plant in the nightshade family, which also includes tomatoes, eggplants, and potatoes. Despite the fact that in everyday life everyone is used to calling the fruits of pepper vegetables, in fact, they are not. From a botanical point of view, bell peppers are fruits, but for convenience, we will still call them vegetables.
Sweet pepper differs from spicy varieties (chili, black, cayenne) primarily in shape: it has a fleshy and crispy pod with a delicate taste. Compared to the spicy varieties, the level of “burning” in the Bulgarian fruit is kept within zero. For this reason, bell peppers are used as a vegetable in the kitchen, while hot peppers are considered a spice. And all because in sweet pepper there is practically no substance capsaicin, which, in fact, gives a pungent taste to the fruit. ..
All peppers, including sweet ones, come from Mexico and other regions of Central America, where this culture has been growing for over 9 thousand years. Thanks to the Spanish and Portuguese navigators in the XNUMXth-XNUMXth centuries, this vegetable came to Europe and spread to other regions of the planet. By the way, it was the European colonialists who called pepper pepper. But in Bulgaria, many do not even realize that in the countries of the former Soviet Union, sweet peppers are called Bulgarian. And all because once the Bulgarian breeders bred several varieties of leguminous vegetables, which the inhabitants of the USSR really liked. Since then, the name “Bulgarian” has “stuck” to all varieties of sweet peppers.
Although this plant belongs to thermophilic cultures, it is nevertheless cultivated without any particular difficulties on all continents (except Antarctica). In terms of industrial cultivation of Bulgarian vegetables, China has been the leader for several years, followed by Mexico in second place, followed by the United States.
What is the difference between red, yellow and green
Many people think that green, yellow and red peppers belong to different varieties. Moreover, their taste is different, and their prices differ significantly. In fact, everything is much simpler: a difference in color is just a difference in the degree of maturity of a vegetable. Yellow or orange is usually an unripe red, although there are varieties that ripen to yellow. And green is green, that is, unripe pepper. Generally, green vegetables are much cheaper because they took less time to grow, and red ones are the most expensive because the process of caring for them was more expensive.
There is an objective explanation why the taste of peppers of different colors is different. It’s about the chemical composition of vegetables, which is actually slightly different. Green fruits contain a lot of chlorophyll and have a bitter taste. Despite the fact that the green vegetable is harvested at the semi-ripening stage, it contains many useful substances. It is a good source of potassium, which is essential for the regulation of blood pressure, vitamin C, which contributes to tissue repair and strengthening of the immune system, and vitamin A, which is good for eyes and lungs.
The yellow and red fruits are rich in lutein and beta-carotene. As they ripen, their composition increases the amount of hexenal and hexanol, which give the vegetables a sweetish fruity flavor. Red pepper contains more lycopene than other varieties, which protects against cancer, as well as zeaxanthin and lutein, which are good for the eyes. In addition, it holds the record for vitamin A.
Since yellow and orange peppers are between green and red in ripeness, this fact affects their chemical composition, which is also a cross.
Chemical composition and nutritional characteristics
About 92% fresh sweet pepper consists of water, and this vegetable receives most of the calories from carbohydrates. It is clear that the chemical composition of different varieties of red pepper is slightly different, but all the benefits to the body are almost the same.
In particular, the carbohydrates in this vegetable are mainly simple sugars (glucose, fructose), which also give ripe fruits a sweetish taste. Pepper is a good source of fiber and a leader in some vitamins. One medium-sized vegetable contains more than 150% of the daily value of vitamin C, making this fruit one of the best sources of ascorbic acid. Vitamins of group B in the chemical composition of the fruit are presented in almost complete composition. In particular, bell peppers can be seen as a source of vitamin B6, which is important for the formation of red blood cells, and folic acid (vitamin B9), an essential nutrient for expectant mothers. Different varieties of bell peppers are rich in antioxidant vitamins A and E, and red and green fruits also contain potassium, which is beneficial for healthy bones and good blood clotting.
In addition, the Bulgarian vegetable is rich in substances with pronounced antioxidant properties. Among the most important antioxidant components, the researchers name:
- violaxanthin is an antioxidant found abundantly in yellow fruits;
- lutein – found in large quantities in green pods, sufficient consumption of which can improve eye health;
- Quercetin is a polyphenolic substance useful for the prevention of cancer and heart disease;
- luteolin – a polyphenol known for its complex effects on the human body farmer-online.com.
Most of us tend to believe that beneficial sulfur-containing substances are found only in cruciferous vegetables (such as broccoli and other types of cabbage) and in fruits of the onion family. But bell peppers can also be a valuable source of sulfur compounds. In particular, recent studies have confirmed the presence of such compounds in different varieties of Bulgarian pods, which allowed scientists to classify them as foods that improve metabolism and prevent cell mutation in the body. ..
Nutritional value per 100 of raw pepper: a table-comparison
Components
Red pepper
Green pepper
Yellow pepper
Calories 31 kcal 20 kcal 27 kcal Water 92 g 94 g 92 g Fiber 2,1 g 1,7 g 0,9 g Proteins 1 g 0,9 g 1 g Fats 0,3 g 0,2 g 0,2 g Carbohydrates 6 g 4,6 g 6,3 g Vitamin A 157 ΞΌg 18 ΞΌg 10 ΞΌg Vitamin C 127,7 mg 80,4 mg 183,5 mg Vitamin E 1,58 mg 0,37 mg – Vitamin K 4,9 ΞΌg 7,4 , 1 ΞΌg – Vitamin B0,05 0,06 mg 0,03 mg 2 mg Vitamin B0,09 0,03 mg 0,03 mg 3 mg Vitamin B0,98 0,48 mg 0,89 mg 4 mg Vitamin B5,6 5,5, 5 mg 0,32 mg – Vitamin B0,1 0,17 mg 6 mg 0,32 mg Vitamin B0,22 0,17 mg 9 mg 46 mg Vitamin B10 26 mg 7 ΞΌg 10 ΞΌg Calcium 11 mg 0,43 mg 0,34 mg Iron 0,46 mg 12 mg 10 mg Magnesium 12 mg 26 mg 20 mg Phosphorus 24 mg 211 mg 175 mg Potassium 212 mg 4 mg 3 mg Sodium 2 mg 0,25 mg 0,13 mg Zinc 0,17 mg 0,02 mg 0,07 mg Copper 0,11 mg 0,11 mg 0,12 mg Manganese 0,12 mg 0,1 mg 0,3 mg Selenium XNUMX ΞΌg – XNUMX ΞΌg
Health benefits
Researchers have long proved that regular consumption of fresh fruits and vegetables has a beneficial effect on the human body, including as a prevention of the most serious diseases. But the chemical composition of different fruits is significantly different, and therefore their benefits for our health are different. Now we will find out why sweet pepper is special and what are its main advantages.
Prevents cancer
While many foods acquire antioxidant properties thanks to vitamins A, C, and E, sweet peppers contain much more antioxidant substances. In addition to vitamins, these pods contain an impressive list of other equally powerful antioxidants such as flavonoids, carotenoids and organic acids. By the way, after analyzing the composition of antioxidant substances in different groups of vegetables, the researchers came to the conclusion that bell peppers contain a unique set of antioxidants, which is repeated only in tomatoes. .… And antioxidants are the best defense against malignant tumors. And as already mentioned, the composition of the Bulgarian vegetable contains sulfur-containing compounds, which also have anti-cancer properties. ..
Improves eye health
Among the most common visual impairments, ophthalmologists name cataracts and macular degeneration of the eyes, which usually affect older people. However, proper nutrition can significantly slow down and even prevent the onset of disease. Scientists have found more than three dozen different types of carotenoids in sweet peppers, including alpha-carotene, beta-carotene, lycopene, lutein, zeaxanthin, and cryptoxanthin. These substances not only give vegetables their bright color, but can also significantly improve eye health. In other words, if you want to protect yourself from ophthalmological problems, then you should make friends with sweet pepper.
Prevents anemia
Insufficient iron intake is the cause of anemia. And Bulgarian vegetables will help to overcome this disease. Firstly, they are a real storehouse of iron, and secondly, vegetables are rich in vitamin C, which improves the absorption of iron. For this reason, experts advise serving fresh bell peppers as often as possible as a garnish for meat, and also do not forget about these bright pods, using spinach rich in iron.
Strengthens immunity
This vegetable is a treasure trove of vitamins and minerals important for health. Vitamin C alone in fruits contains almost one and a half daily norms .… And this is already a serious argument in favor of the immunomodulatory properties of the Bulgarian vegetable.
Improves mood and regulates sleep
Vitamin B6 is the best defense against depressive mood and insomnia. Once in the body, it contributes to the production of serotonin and norepinephrine, chemicals responsible for a good mood. Can’t sleep for a long time at night? Eat bell peppers! Vitamin B6 also contributes to the production of melatonin in the body, a substance that helps to adjust the biological clock.
Promotes weight loss
100 grams of sweet pods are ridiculously low in calories and almost no fat. This is great news for people looking to lose weight. In this case, bell peppers, rich in useful minerals and vitamins, are an ideal product for a low-calorie snack.
Other benefits
In addition to the benefits already mentioned, bell peppers have the ability to remove toxins from the body, regulate blood pressure and maintain muscle health. Regular consumption of this vegetable helps prevent respiratory ailments, treat gastrointestinal disorders, diarrhea, and dyspepsia. In addition, sweet pepper juice is believed to be beneficial for the treatment of sore throats and nosebleeds, has the ability to lower cholesterol levels and have anti-inflammatory effects. Eating these fruits will help strengthen blood vessels, prevent thrombosis and atherosclerosis, and improve the overall well-being of people with diabetes. ..
Sweet pepper is useful for people with insufficient secretion of gastric juice, with osteoporosis, with nervous disorders, as well as a natural antispasmodic.
Benefits for hair, skin and nails
Everyone dreams of beautiful and healthy hair. But unhealthy diet, poor ecology and disease can cause thinning, hair loss and sectioning, and dandruff. Bell pepper improves blood circulation, which has a beneficial effect on the scalp and accelerates the growth of new hair. In addition, pepper contains many substances that help strengthen hair and nails.
The vibrant Bulgarian fruits contain huge reserves of vitamin C, which aids in the production of collagen in the body. The elasticity and freshness of the skin depends on this substance. Also, do not forget about the huge list of antioxidants, as they are known to be the worst enemies of wrinkles and early aging. Juice of green peppers and carrots will help cleanse your face from age spots. Bell peppers are a good source of vitamin E, which is essential for skin health. If you want to keep your skin fresh for a long time, and make your hair strong and shiny, then there should always be a place for fresh pepper in the diet.
Possible side effects
Bell peppers are one of the ten fruits that are most likely to contain high levels of pesticides. Doctors say that eating such a product can be very dangerous. In addition, there are a number of diseases in which you should not eat Bulgarian fruits, all the more overly indulge in them. Although sweet peppers taste more delicate than their pungent relatives, gastroenterologists still do not recommend this product to people with high stomach acidity, gastritis and peptic ulcer disease. Also, bell pepper falls into the “black list” of foods for people with hypertension, coronary heart disease, arrhythmia and tachycardia, liver and kidney disease (especially in the acute stage), as well as colitis and bowel disorders.
How to choose and store
When buying bell peppers at a store or market, it is important to remember that ripe and fresh vegetables contain the maximum amount of nutrients. Therefore, you should choose fruits with a deep bright color, not sluggish, without spots and rot. The stalk should be green and fresh. Ripe bell peppers should be quite heavy, but if the vegetable is very light, this means that it has already begun to dry out. But the shape of the fruit does not affect its nutritional characteristics.
Despite the fact that in the supermarkets Bulgarian pepper is available throughout the year, the most useful substances are found in fruits collected in the summer or early autumn.
By the way, recently scientists have determined that it is necessary to wash Bulgarian pepper only in cold water – under the influence of hot water, some antioxidants are destroyed.
Ripe fruits should not be stored for too long. Experts say that already 10 days after full maturation, bell pepper loses almost 15% of vitamin C, and after 20 days the loss increases to 25%. But not fully ripe vegetables during storage, on the contrary, will continue to ripen, and the amount of vitamin C in them will increase.
It is better to store the vegetable in the refrigerator (the optimal time is up to 7-10 days), since under the influence of light and heat, some useful substances contained in the fruits lose their properties. In addition, the vegetable is suitable for storage in the freezer.
What to cook from sweet pepper
Bell peppers are one of the most popular vegetables in the world. It is used raw, grilled, added to soups and stews, cooked with meat and fish, stuffed, and added to salads. This type of pepper goes well with almost all vegetables, including potatoes, carrots, eggplant, green beans, tomatoes, garlic, and onions. Almost all spices and herbs are suitable for it. Bulgarian fruits are in harmony with chicken, fish and seafood, which makes it possible to add the vegetable to meat and fish salads. The combination of sweet pepper with meat, nuts, cheddar cheese and dried fruits perfectly emphasizes the taste of each other. By the way, such a set of products is traditionally used for stuffing fresh peppers, which are then boiled or baked. In Chinese cuisine, finely chopped bell peppers are added to traditional noodles, while Italians are added to pasta and pizza. Serve a grilled vegetable with cheese and olive oil sauce.
And if you are reading these lines, now you already know exactly how to choose the sweet pepper in order to pamper yourself and your loved ones with the most tasty and healthy vegetables. Moreover, now you know almost everything about the benefits of Bulgarian fruits.
Sources of
- β YoungβIn Kwon, Emmanouil Apostolidis, Kalidas Shetty, 2007. β Evaluation of pepper (CAPSICUM ANNUUM ) for management of diabetes and hypertension.
