Vegetable
Bell Peppers
6/10 Moderate evidence
Sweet peppers with the highest vitamin C density of common vegetables; red varieties also supply capsanthin and beta-carotene.
Active compounds
-
Vitamin C
Antioxidant; cofactor in collagen synthesis
-
Capsanthin and capsorubin
Red carotenoids that protect skin and vascular tissue from oxidative damage
Helps with
Practical tips
- Preparation
- Eat raw to maximize vitamin C, or roast to concentrate carotenoids
- Recommended amount
- 1 cup daily
- Absorption
- Red peppers contain ~2x the vitamin C of green; pair with oil for carotenoid uptake
- Cautions
- Nightshade-sensitive individuals (rare) may experience joint flares