Red Bell and Cayenne Peppers: Nutrition and Capsaicin
The Benefits of Red Peppers
Red peppers are tasty, nutritious and healthy vegetables which make a great addition to almost everyone’s diet. There are many different varieties available, some sweet and some hot. They are very versatile foods that can be eaten raw, roasted, or ground into a spice, enjoyed as part of salads, soups and other meals or added to baked goods like pizza and breads.
Two of my favourite red peppers are the bell and cayenne varieties. The most common type of bell pepper is available in several attractive colours. The red form is the ripe version and is rich in nutrients. Capsaicin is the chemical that produces the hot sensation when cayenne peppers or spice are eaten. The chemical has some important health benefits. Bell peppers contain no capsaicin and have a sweet taste.
Although bell and cayenne peppers are generally referred to as vegetables when they're used as food, they contain seeds and are actually fruits.
An Interesting Discovery in the New World
Black pepper is produced from the fruit of Piper nigrum, which is native to India and is a member of the family Piperaceae. The fruit is dried in the hot sun until it becomes black. The black peppercorns are then ground to form a spice.
When Christopher Columbus arrived in the new world, he encountered a red fruit whose hot and spicy taste reminded him of black pepper. He called the fruit a pepper in remembrance of the old world spice. Bell peppers are unusual compared to their relatives because they lack capsaicin and don't taste hot.
Red peppers are native to Central and South America but are grown in many parts of the world today. They are related to each other biologically. They belong to the family Solanaceae, often called the nightshade family, and are classified in the genus Capsicum. They are sometimes known as chili peppers or as chilies. The scientific name of both the bell pepper and the cayenne pepper is Capsicum annuum.
Bell Peppers Grown Indoors
The common red, orange, yellow and green bell peppers come from the same plant. The red form is completely ripe, the orange and yellow forms are partially ripe and the green form is unripe. The green pepper is the least nutritious and the least sweet type. It may even be slightly bitter. Some stores sell a variety of bell pepper that is green and sweet when ripe, however.
Raw red bell peppers are a wonderful addition to salads. They add a vibrant red colour which complements the colour of salad greens very nicely and provide a crunchy, crisp texture. They are also packed with nutrients.
Analysis of nutrient content in a plant generally gives approximate values. Nutrient levels depend on a variety of factors, such as growing conditions and genetic variations in individual plants. Analysis is important because it gives us a general idea of the value of a food, however.
A small and raw red bell pepper contains:
- about 158% of our daily vitamin C requirement
- about 46% of our daily vitamin A requirement. The latter vitamin exists in the form of beta-carotene, which our bodies convert into the type of vitamin A that we need.
- very good to good amounts of folate and of vitamins B6, E, and K
- lesser but still useful amounts of other vitamins and of minerals
- some dietary fibre
Bell peppers are low in fat and protein. Like all foods from plants, they contain no cholesterol. They do contain some sugar, but not as much as many other fruits. Eating a small quantity of a healthy oil with peppers will enhance the absorption of the fat soluble vitamins (E, K and beta-carotene).
How to Grow Bell Peppers Outdoors
Red bell peppers contain other carotenoids besides beta-carotene, including lycopene. In experiments carried out in laboratory containers, lycopene is an antioxidant. People who eat foods that contain lycopene have a reduced incidence of cancer, macular degeneration in the eye and cardiovascular problems. However, it's not known if the lycopene itself is responsible for the beneficial effects or if they are due to the combination of nutrients in the food that contains the lycopene. This is a good example of why it's important to eat whole foods instead of taking supplements of one nutrient. Like beta-carotene, lycopene is fat-soluble.
How to Roast Red Bell Peppers
A ripe cayenne pepper is red in colour and tastes hot. It's important to eat small amounts of hot peppers until you know your tolerance for them. Peppers containing capsaicin can produce an interesting taste and add a lively zest to a meal, but they can also irritate the mouth and digestive tract. Capsaicin is the active ingredient in pepper spray.
The cayenne pepper is so hot that it's generally eaten in the form of small amounts of ground spice, although some people do eat pieces of the intact pepper. The limitated amount that's ingested also limits the intake of nutrients. Even a small quantity of ground cayenne pepper is a good source of beta-carotene, however. One teaspoon provides about 15% of our daily vitamin A requirement.
The Scoville Scale
The Scoville Scale is a numerical system used to indicate how hot a pepper tastes and its irritation potential. It was created by a U.S. pharmacist named Wilbur Scoville in 1912. The Scoville value of a pepper depends on the amount of capsaicin in the pepper. Bell peppers have a rating of 0 Scoville heat units (SHU). Pure capsaicin has a Scoville rating of 15,000,000 to 16,000,000 SHU. Cayenne peppers have been assigned a value of 30,000 to 50,000 SHU.
There are many variables that can affect a Scoville scale rating. Some of these include the soil in which the plant was grown, the amount of water in the plant and genetic variation in the species. In general, though, the hottest pepper is said to be the Carolina Reaper. It has an average Scoville heat value of 1,560,000, although it's sometimes rated as high as 2,000,000 SHU. It holds the Guinness World Record for hottest pepper.
Growing Cayenne Peppers in Containers
Researchers at Purdue University have found that eating normal amounts of cayenne pepper reduces appetite, increases body temperature and burns calories in people who are not used to eating it. However, these effects are lost once a person's body becomes used to the pepper. More research needs to be done to determine how long the cayenne pepper is effective in most people and to see if there is a way to maintain its effectiveness once people become used to the spice.
The Science of Spiciness
Capsaicin for Arthritis Pain
In clinical tests, skin creams containing capsaicin have been found to significantly reduce osteoarthritis pain in many people and to help rheumatoid arthritis as well. Capsaicin reduces the amount of substance P in the body. This substance causes pain. Patients need to apply the capsaicin cream several times a day for at least two weeks to see a beneficial effect. The cream may cause a burning sensation on the skin in the early stages of use.
It's important that a capsaicin cream doesn't come into contact with sensitive areas of the body like the eyes, where it can cause irritation. It should also be kept out of wounds. People should wash their hands after using the cream, unless it's being applied to the hands.
Capsaicin creams should be used with care due to their ability to harm delicate tissues. A doctor's advice is advisable if someone is considering using the cream for a diagnosed health problem. Safety issues, the capsaicin concentration that is most likely to be effective and the frequency of application are important points to consider.
There are claims and sometimes limited evidence that cayenne pepper or capsaicin can help other pain problems in addition to arthritis. If someone in pain or discomfort wants to know if a capsaicin cream is likely to help their condition, they should consult a doctor. Capsaicin isn't a cure, but it may make a patient feel more comfortable.
One benefit that is relatively well supported by clinical evidence is the use of capsaicin to relieve the pain of peripheral neuropathy. The term refers to nerve damage in the extremities of the body. People with diabetes are especially susceptible to the disorder. The nerve damage may cause numbness, tingling, a burning sensation and a stabbing pain that sometimes spreads from the damaged area. A patient may also experience muscle weakness and loss of balance.
Dietary Concerns for Arthritis and Acid Reflux Sufferers
Peppers - especially when they aren't completely ripe - contain a chemical called solanine. Other foods from the nightshade family contain solanine too, including tomatoes, potatoes and eggplants. Solanine is known to be dangerous at high levels but not at low levels. Some people find that nightshades make their arthritis or joint pain worse, however, although there is no scientific evidence that these plants can affect arthritis.
People who suffer from acid reflux disease (sometimes known as GERD or Gastroesophageal Reflux Disease) may find that spicy foods such as hot peppers are irritating and make their disorder worse. On the other hand, some people with the disorder experience no ill effects from eating hot peppers.
Someone with joint pain or acid reflux needs to make a decision about whether to eat foods like sweet and hot peppers based on their own experiences. For most people, any kind of red pepper is a delicious and healthy vegetable or spice that makes a great addition to meals.
© 2011 Linda Crampton