Some benefits of adding pepper to your diet

People are so quick to complain “pepper is too much”, “Yoruba people and pepper 5&6”. I’m here to tell you the pepper in your food is done out of pure love for you but is the pepper in that food even enough though? (laughs). Do you know the Benefits of that Pepper being there?

Imagine How this is going to taste with all that pepper. yummy!

The “buka” or Yoruba food you eat has just enough pepper for “maybe” your own good which is because of the health benefits of pepper. I’m sure you never ever wondered what those benefits are but the “king of spices” isn’t just the king for no reason, it is more than just a fruit (yes, I’m still confused as to whether peppers are fruits or vegetables but my findings say they are fruits).

The main nutrients in 3.5 ounces (100 grams) of raw, red bell peppers are;

Calories: 31

Water: 92%

Protein: 1 gram

Carbs: 6 grams

Sugar: 4.2 grams

Fiber: 2.1 grams

Fat: 0.3 grams

Bell peppers are primarily composed of carbs which are sugars (such as glucose & fructose). Peppers different sizes and colours (green, orange, yellow, and red), while some are spicy and hot others are sweet. They can be grounded, fresh, frozen, dried, or canned.

The different types of pepper in Nigeria you may be familiar with;

1. Ata rodo (scotch bonnets)
2. Cayenne pepper
3. Tatashe (red bell peppers)
4. Cameroon pepper (Black pepper)
5. Dry pepper (Piri piri/chili)

Other types of pepper;

1. Sweet Italian pepper (pepperoncini)
2. Banana pepper
3. Poblano
4. Pasilla
5. Jalapeno
6. Yellow chile
7. Komodo Dragon

Some of these peppers are almost the same as what we know them to be here but with different names.

Here are some nutritional benefits of pepper and why you should add them to your meal;

• Although very spices, they’re not there to make you cry but pepper especially the spicy ones liven up bland food and makes it more “eatable”.
• They’re low in calories and loaded with good nutrition.
• All types of pepper are excellent sources of vitamins A, B6, B9, C, E, K1, potassium, folic acid, and fiber, making it one of the richest dietary sources of this essential nutrient.
• Red peppers have almost 11 times more beta-carotene and 1.5 times more vitamin C.
• Very rich antioxidants especially carotenoids, which are much more abundant in ripe specimens and makes them an excellent addition to a healthy diet
• Other antioxidant compounds in bell peppers are Capsanthin (red bell peppers), Violaxanthin (yellow bell peppers), Luteolin, Quercetin, Lutein (green (unripe) bell peppers and black paprika)
• Lutein and zeaxanthin found in relatively high amounts in bell peppers may improve eye health when consumed in adequate amounts
• Reduced risk of many chronic illnesses, such as cancer and heart disease.
• Bell peppers protect your retina, the light-sensitive inner wall of your eye from oxidative damage
• Red bell peppers are very rich in vitamin C, which increases the absorption of iron from your gut.
• For a smoother and clearer complexion try the black pepper scrub. Yes, pepper that fruit that makes you tear up.

Enough pepper in your diet is one of the best things to have happened to the human race, it lowers the risk of visual impairments, it increases your body’s iron stores thereby cutting your risk of anemia.

This doesn’t mean that you should go about eating pepper and shedding crocodile tears, for every meal you prepare you’ll know the right amount to add to your food.