Here's What Happens to Your Body When You Eat Bell Peppers Every Day

Beth Ann Mayer
·9-min read

Craving bell peppers before the dinner bell even rings? No worries—the versatile fruit (yes, fruit!) that comes in many colors of the rainbow is easy to add to breakfasts, lunches and snacks.

"People love bell peppers for their unique blend of sweetness, freshness and satisfying crunch, making them a great addition to nearly any dish," says Julia Cassidy, RD, a registered dietitian at Fay. "Unlike hot peppers, bell peppers offer a mild, sweet flavor that’s accessible and enjoyable for a variety of tastes."

Yet, are bell peppers good for you? If your guess is yes, you're correct. Bell peppers are loaded with vitamins and antioxidants. Are bell peppers healthy to eat every day? That answer depends on a few factors. Registered dietitians shared bell pepper nutrition, benefits, drawbacks and a few delicious ways to sweeten (not spice) up your meals.

Related: 7 Things That Happen to Your Body When You Don't Eat Enough Vegetables

What Are Bell Peppers Anyway?

They aren't vegetables. "Bell peppers are technically a fruit from the nightshade family, but they are widely viewed as and used like a vegetable in cooking," says Kris Dilley RD, CSOWM, LD, a registered dietitian with The Ohio State University Wexner Medical Center. "They are related to other peppers, but they lack the compound called capsaicin, which makes those other peppers spicy."

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Not all bell peppers look or taste the exact same, though.

"They come in several different colors that each have a distinct taste," Dilley continues. "Green — unripe — bell peppers have a sharper, slightly bitter taste, while red, orange and yellow bell peppers have a neutral to slightly sweet taste."

Related: 22 Types of Peppers Every Cook Needs to Know About ASAP

Bell Pepper Nutrition

Bell peppers are a nutrient powerhouse.

"Bell peppers are a good source of heart-healthy nutrients like vitamin C, potassium, B6 and antioxidants, particularly carotenoids, which help boost immunity and overall health," says Michelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian and certified diabetes educator at EntirelyNourished.com says.

While nutrient profiles vary slightly based on the color, a 3 oz. bell pepper generally has around:

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  • 15 calories

  • 0 grams of fat

  • 1 gram of protein

  • 1 gram of fiber

  • 66 mg of vitamin C (110% of daily value)

  • 300 IU of vitamin A (6% of daily value)

  • 4.5 mcg of vitamin K

What you won't find on a label?

"Bell peppers contain a high amount of water," Dilley says.

Related: Why Am I So Gassy At Night?

Are Bell Peppers Healthy? Benefits of Eating Bell Peppers

1. They boost your immune system.

Boosting immunity is often a top priority during peak respiratory virus season, but regular, year-round maintenance is also important. Eating bell peppers regularly—even every day—will aid in these efforts.

"Bell peppers, especially red varieties, are high in vitamin C, which strengthens the immune system by stimulating white blood cell production and protecting against infections," Cassidy says.

Researchers from The Ohio State University found that Vitamin C plays an important role in helping the body differentiate between B cells, improving your immune system's ability to fight off viruses and infections.

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Related: Want to Give Your Immune System a Boost? Load Up On These 25 Vitamin C-Packed Foods

2. They're a good way to stay hydrated.

The idea that you need eight 8 oz. glasses of water daily to stay hydrated? A myth. Also a myth? Hydration only comes from beverages. The CDC says foods with high water content help keep you from getting dehydrated, and bell peppers fit that bill.

"Bell peppers are low in calories and high in water content, making them a nutrient-dense, hydrating addition to a well-balanced diet," Routhenstein says.

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3. They're a good source of fiber.

Only about 5% of Americans meet their daily fiber needs. A three-ounce serving of bell peppers only has around a gram or two of fiber, but a full bell pepper contains around 3 grams of it. Since this veggie—er, fruit—is so nourishing that you can up your portion size and inch closer to getting more fiber in your diet.

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"Fiber has so many benefits, including aiding in satiety, gut health, blood sugar regulation and supporting healthy cholesterol levels," says Ariana Wood, MS, RD, LDN of knownwell, a clinic specializing in obesity care.

4. Bell peppers may assist with weight loss.

The water and fiber content in bell peppers pack a mighty one-two punch if you're trying to lose weight.

"The high water and fiber content will help promote satiety fullness while being able to reduce the calorie content of the meal," Dilley says.

Meanwhile, Dilley says you're also still getting tons of nutrients.

Related: 12 Best High-Fiber Dinner Recipes

5. Bell peppers might support eye health.

Your gut isn't the only body part that benefits from bell peppers.

"Bell peppers are a good source of the carotenoids lutein and zeaxanthin, which play a role in eye health and function by protecting your retina from oxidative damage," Dilley says.

A 2020 Proceedings study that evaluated numerous pepper varieties found that orange bell peppers boasted high zeaxanthin levels, while yellow ones were packed with lutein.

(PS: A 2019 Antioxidants review pointed to other benefits of zeaxanthin for the liver, skin and heart.)

Related: 7 Foods You Should Eat to Keep Your Eyes Healthy

6. Bell peppers may help reduce inflammation.

Research published in Nutrients in 2022 found that bell peppers have anti-inflammatory properties. Chronic inflammation is a hallmark of many chronic conditions.

"Bell peppers contain compounds like quercetin and luteolin, which have anti-inflammatory effects that can help reduce inflammation in the body, important for managing chronic conditions," Cassidy says.

Dilley named names (of two of the many conditions you can avoid or manage better, partly by consuming anti-inflammatory foods). She also dished on a few more benefits.

"Red and orange bell peppers contain the carotenoid beta-cryptoxanthin, which may help reduce the risk of developing rheumatoid arthritis," Dilley says. "The high vitamin C levels in bell peppers may help protect bone and cartilage, reducing the risk of osteoarthritis."

Related: The #1 Anti-Inflammatory Food You Should Eat Every Day if You Want To Live to 100

7. Bell peppers may give your brain health a boost.

The flavonoids, phenolic acids and carotenoids in bell peppers might help lower your odds of developing memory loss commonly seen in patients with Alzheimer's disease, per data published in the Journal of Food Science and Nutrition in 2019.

"With B vitamins and antioxidants, bell peppers support brain health by improving nerve function, reducing oxidative damage, and helping age-related cognitive decline," Cassidy adds.

8. They can help you heal.

Eating bell peppers frequently can help you stay strong—and get you back in the game more quickly if you get injured.

"Vitamin K is also found in bell peppers [and] is important for bone health and blood clotting," Wood says. "Both of these functions help our bodies prevent and manage injury."

Related: These Are the 3 Healthiest Foods for Your Brain, According to Doctors

OK, Are Bell Peppers Healthy to Eat Every Day?

Yes, bell peppers are good for you, but eating them daily has pros and cons. "Most people can enjoy eating bell peppers daily," Routhenstein says. "However, some people who have acid reflux or certain digestive sensitivities like IBS may find gastrointestinal discomfort when eating them. If you experience symptoms such as heartburn or bloating, it’s important to assess tolerance and adjust accordingly."

Wood echoes these sentiments and adds another potential drawback of eating bell peppers daily.

"Dietary variety is key," Wood says. "Our goal should be to incorporate a variety of colorful veggies into our diet to maximize nutrient intake."

Related: The 3 Frozen Veggies You Should Stock Your Freezer With for Better Blood Sugar, According to Registered Dietitians

5 Best Ways to Eat Bell Peppers, According to RDs

Are bell peppers good for you? They sure are. While some people may love the crunch and subtly sweet bell pepper as a standalone snack, others may crave more. RDs served up ideas.

  • In dips and sides: Using bell peppers in dips is an excellent way to increase your essential vitamins and minerals intake. "Eating bell peppers raw preserves their vitamin C content, making them a great addition to snacks or served with dips like hummus or guacamole," Routhenstein says. She also loves adding them to coleslaw to balance the bitterness and add crunch and flavor.

  • Raw and with dips: Want more bell peppers than you could add to a dip? Why not just dunk them into it? "Enjoy bell pepper slices with hummus, guacamole, or yogurt-based dips for a fresh, crunchy snack loaded with vitamins and fiber," Cassidy says.

  • Grilled or roasted: Bell peppers make great additions to or sides to entrees. "Toss sliced bell peppers with olive oil and roast or grill until they’re tender and slightly charred, which enhances their natural sweetness and adds depth to salads, sandwiches or pasta," Cassidy says.

  • Skewers: Keep the grill fired up. "Bell peppers add great flavor and color to kebabs on the grill," Wood says. "Pick a protein, add your peppers and onions and serve with a whole-grain carb for a balanced, colorful meal."

  • Stuffed: Or, make bell peppers the star of the meal. "Bell peppers can make a great main entrée by being stuffed and cooked with various fillings, such as meat and rice, quinoa and tofu or even eggs and low-fat cheese for a twist on a new breakfast meal," Dilley says.

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Related: Suddenly Craving Spicy Food? Here's What It Could Mean

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