Peppers are a sought-after, distinctive-tasting vegetable that, like the potato and tomato, belong to the nightshade family and are among the low-calorie, exceedingly rich sources of vitamins and minerals. The more than 2,000 known species also include very hot-tasting varieties such as chili and hot peppers. Capsaicin is responsible for the varying hot taste of peppers.
This is what you should know about peppers
The more than 2,000 known species of peppers include very hot-tasting varieties such as chili and hot peppers. The capsaicin is responsible for the different hot taste of the peppers. Original forms of the bell pepper were already cultivated as a crop in certain regions of Central and South America around 7,000 BC, i.e. around 9,000 years ago. The first cultivated forms with defined breeding objectives emerged in the same regions about 6,000 years ago. It was Christopher Columbus who brought the first bell pepper plants to Europe around 1500. Since these were very hot varieties, the aim was to break the spice monopoly on black pepper from India that had prevailed until then. In the meantime, peppers are grown commercially in almost all subtropical and temperate zones around the world in a practically immense variety of cultivars. A year-round supply of paprika vegetables to the German market is assured. While peppers from domestic cultivation and from Spain, the Netherlands and Hungary dominate the market in the summer months, sweet peppers from Israel and hot peppers from Egypt also come on sale in the winter months. The popular, versatile bell bell pepper is therefore also available in sufficient quantities in all quality grades – including organic quality – outside the main season, which runs from July to November. Especially in the winter months, peppers can make an important contribution to the adequate supply of vital and metabolically relevant substances as a supplier of vitamins, minerals, trace elements, flavonoids and other secondary plant substances. On the positive side, paprika is extremely low in nutrients and, at around 20 kilocalories per 100 grams, does not pose any dietary problems even when eaten in large quantities. The taste of paprika varies from variety to variety and also depends on the degree of ripeness of the vegetable. Red, fully ripe peppers develop a slightly sweet taste, while green peppers have a more tart flavor and yellow peppers can be classified as mild in taste. Whether the peppers are green, red or yellow does not depend on the variety, but solely on the time of harvest. The more or less pungent taste depends on the capsaicin content. Peppers sold in Germany can usually be classified as very mild.
Importance for health
The health importance of peppers is not so much due to their nutrient content in the form of carbohydrates, proteins and fats, because this is to be considered rather meager. The enormous health benefits of peppers lie rather in their high content of vitamins, minerals, trace elements, carotenoids, flavonoids and other secondary metabolism-related ingredients with additional importance for digestion and for the immune system. The vitamin C content of mature red peppers alone, at 117 milligrams per 100 grams, is more than twice that of oranges and lemons. Capsaicin, which gives peppers – depending on the variety – a certain spiciness, is of particular importance. It can render so-called free radicals in the body harmless, stimulates digestion, metabolism and blood circulation. Capsaicin supports the immune system to prevent certain types of cancer.
Ingredients and nutritional values
| Nutritional information |
Amount per 100 gram |
| Calories 40 | Fat content 0.2 g |
| Cholesterol 0 mg |
Sodium 7 mg |
| Potassium 340 mg | Carbohydrates 9 g |
| Protein 2 g |
Vitamin C 242.5 mg |
The amounts of carbohydrates, proteins and fat provided by bell peppers per 100 g are very modest and can contribute little to a balanced diet of macronutrients. Things already look better with 3.4g per 100g of the vegetable in terms of dietary fiber. Paprika is thus in the upper third of all commonly used vegetables. Paprika can shine, however, with secondary plant substances with health relevance.Particularly striking is the high content of vitamin C and vitamin E (2,500 µg/100 g). The vitamin E content of peppers thus exceeds that of parsnips by a factor of three. Substances such as tocopherols and tocotrienols, which are attributed to vitamin E, are known to be effective antioxidants. Peppers also play a role as a supplier of minerals and trace elements.
Intolerances and allergies
As with almost all naturally left foods, people can react to certain ingredients in peppers with food intolerance or even develop allergic reactions. In the case of peppers, it is primarily capsaicin, an alkaloid, that triggers the reactions. Capsaicin is the substance that gives peppers their spicy flavor. However, some types of peppers, such as those classified under sweet peppers, have very low levels of capsaicin. If unusual fatigue, listlessness or even sleep disturbances regularly occur after eating peppers, the symptoms may indicate a food intolerance to peppers. Rarely, outright allergic reactions occur with malaise, abdominal pain, and other nonspecific symptoms. If the allergic reactions occur when eating all types of peppers, it is often due to the lack of the enzyme diaminooxydase, which is needed by the body to break down capsaicin.
Shopping and kitchen tips
Peppers are available in grocery stores throughout the year in great variety. Even on the outside, the vegetable’s firm, shiny skin and plump appearance, as well as its fresh-appearing green stems, can roughly indicate its degree of freshness. Attention should also be paid to the integrity of the peel. Since many bell pepper varieties are susceptible to disease and pests, it is tempting for the vegetable grower to use insecticides, fungicides, and other means to protect the peppers within the permitted limits. It is therefore quite advisable to give preference to organic qualities from the outset when purchasing. Paprika is a post-ripening, cold-sensitive vegetable that should not be stored in the refrigerator, but can be kept separately from other post-ripening vegetables or fruit at about 10 to 15 degrees optimally for several days and kept fresh. Bell peppers are popular eaten raw as part of a raw vegetable salad, or cooked as a vegetable or chopped into sauces or similar side dishes. Eating peppers in their raw state guarantees the full vitamin content, because cooking causes some sensitive secondary plant compounds to lose their physiological effects because the high temperature destroys their chemical composition or tertiary structure.
Preparation tips
For some types of preparation, the peppers must be freed from the thin outer and also indigestible skin. To do this, halve or quarter the peppers as usual, remove the seeds and inner casing, and then place them skin side up in an oven preheated to 200 to 220 degrees. As soon as the skin blisters and brown-black spots are partially visible, the peppers are briefly quenched in ice water. The skin can now be peeled off from the stem to the tip. If the different colors of the peppers are to be preserved when cooking sauces or soups, it is important not to use acidic ingredients such as wine, vinegar or lemon, because otherwise the bright colors will take on a uniform brownish – and rather unattractive – brownish hue.
