Did you know a medium-sized red bell pepper contains 169 percent of the Recommended Dietary Allowance (RDA), making it one of the richest sources of vitamin C?
Bell peppers (Capsicum annuum), also known capsicum in the Asian continent, are actually the fruits of certain plants belonging to the nightshade family. Carotenoids (lutein and zeaxanthin), found in high amounts in bell pepper, can improve eye health with regular consumption.[2,3,4]
Bell Peppers & Anemia
Anemia is characterized by a reduced ability of the blood to carry oxygen to different parts of the body, resulting in weakness and tiredness. Iron deficiency is the most common cause of anemia.
Besides being a decent source of iron, bell peppers are exceptionally rich in vitamin C that increases the absorption of iron from the gut. Not only do they reduce the risk of anemia, they also help in easing symptoms such as weakness, extreme fatigue, headaches, shortness of breath and frequent infections.
How To Take It
The absorption of iron significantly increases when had with vegetable or fruits high in vitamin C. Having raw bell peppers with foods rich in iron such as spinach or meat can increase the body’s iron reserves and reduce the risk of anemia.
Here are some interesting bell pepper recipes you can try.
Adzuki And Mung Beans With Bell Peppers And Cilantro
Stuffed Quinoa Bell Peppers
Relieve It With A Herb: Alfalfa For Anemia
Eat To Beat Iron-Deficiency Anemia
What’s Up Down There: What Causes Iron Deficiency Anemia & What Can I Do To Boost My Iron Levels During Pregnancy?
Iron Man: Christopher Charles Creates An Iron Fish To Cook With & Beat Anemia
1. http://ndb.nal.usda.gov/ndb/foods/show/3473 United States Department of Agriculture Agricultural Research Service. National Nutrient Database for Standard Reference Release 27 (Accessed on 7 July 2015)
2. Abdel-Aal el-SM, Akhtar H, Zaheer K, Ali R. Dietary sources of lutein and zeaxanthin carotenoids and their role in eye health. Nutrients. 2013 Apr 9;5(4):1169-85. doi: 10.3390/nu5041169. Review. PubMed PMID: 23571649; PubMed Central PMCID: PMC3705341.
3. Moeller SM, Jacques PF, Blumberg JB. The potential role of dietary xanthophylls in cataract and age-related macular degeneration. J Am Coll Nutr. 2000 Oct;19(5 Suppl):522S-527S. Review. PubMed PMID: 11023002.
4. Carpentier S, Knaus M, Suh M. Associations between lutein, zeaxanthin, and age-related macular degeneration: an overview. Crit Rev Food Sci Nutr. 2009 Apr;49(4):313-26. doi: 10.1080/10408390802066979. Review. PubMed PMID: 19234943.
5. Thankachan P, Walczyk T, Muthayya S, Kurpad AV, Hurrell RF. Iron absorption in young Indian women: the interaction of iron status with the influence of tea and ascorbic acid. Am J Clin Nutr. 2008 Apr;87(4):881-6. PubMed PMID: 18400710.
6. Péneau S, Dauchet L, Vergnaud AC, Estaquio C, Kesse-Guyot E, Bertrais S, Latino-Martel P, Hercberg S, Galan P. Relationship between iron status and dietary fruit and vegetables based on their vitamin C and fiber content. Am J Clin Nutr. 2008 May;87(5):1298-305. PubMed PMID: 18469253.