What Family of Vegetables Do Bell Peppers Belong To?
Bell peppers (aka sweet peppers or capsicum) are members of the Solanaceae family. Members of this family are known as ‘nightshades,’ and there are more than 2,000 species, the vast majority of which are inedible and many of which are highly poisonous. Other edible members in the family include potatoes (but not sweet potatoes), tomatoes, and eggplants.
What Nutrients Do Bell Peppers Contain?
Sweet peppers come in a rainbow of colors including red bell peppers, orange bell peppers, yellow bell peppers, and green bell peppers – each with its own flavor and unique nutrient profile. For instance red sweet peppers have twice the amount of vitamin C and 8 times the amount of vitamin A of a green sweet pepper.
Per serving, red bell peppers are a best source (>50% daily value) of vitamin C; an excellent source (20-50% daily value) of carotenoids and polyphenols; and a good source (10-20% daily value) of vitamin A, vitamin B6, folate, and vitamin E. Green bell peppers are a best source (>50% daily value) of vitamin C; an excellent source (20-50% daily value) of polyphenols; and a good source (10-20% daily value) of vitamin B6.
What if I Don’t Like Bell Peppers?
Wondering how to reap the nutritional benefits associated with bell peppers if you aren’t a fan of them or can’t eat them due to an allergy, I’ve got you covered!
Nutritionally, bell peppers don’t really stand out as being special. They are a great source of vitamin C and carotenoids, nutrients that are pretty easy to get from other foods.
Trading a sweet pepper for a hot pepper is a great swap. Hot peppers, like chili peppers such as poblanos or jalapenos, offer almost identical nutrition to bell peppers, with the addition of capsaicin, the compound that makes hot peppers hot, and which has anti-inflammatory benefits.
In fact, any fruit in the nightshade family will have similar nutrition to bell peppers. Tomatoes, gooseberries, and ground cherries are similar in terms of vitamin C content. Bell peppers are also high in carotenoids, which have strong antioxidant properties. Carotenoids are found in many other fruits and veggies. For example, watermelon is a great source of lycopene, while carrots, sweet potatoes, and winter squash are foods high in alpha and beta carotene. Lutein and zeaxanthin, which are great for eye health, are found in even higher amounts in spinach.
In terms of sources of vitamin C, citrus fruits, tropical fruits, and broccoli are excellent substitutes. Nutritionally, sweet peppers don’t offer anything particularly hard to find elsewhere.
If you’re looking to replace bell peppers in a recipe, carrots are generally a great swap.
As always, it’s important to remember that you don’t have to eat bell peppers if you don’t want to. Focus on all of the healthy foods you enjoy, have access to, and can afford and prepare them in a way that you love! There is no one perfect Nutrivore diet—there is a ton of flexibility of food choice that aligns with Nutrivore principles. And, Nutrivore celebrates every small step you take towards consuming a more nutrient-replete diet. Don’t forget that the diet you follow or don’t follow now does not impact your long-term health, what does is your lifelong eating patterns!
If you’re interested in my thoughts on nutritional swaps for bell peppers, check out my video below and if you want to learn more about bell peppers check out my detailed articles on red sweet peppers and green sweet peppers. Looking for other foods rich in the important nutrients found in bell peppers, including carotenoids and vitamin C? I’ve got you covered! Check out my Top 25 Foods for Every Nutrient E-Book, which highlights top foods for 42 important nutrients.
Food Swaps
If you’re looking for swaps for other foods check out these posts!
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