Summer is peak produce season, when grocery stores, backyard gardens and farmers markets overflow with colorful fruits and vegetables. Watermelon, peaches, sweet corn, tomatoes, berries, zucchini, cucumbers and other fresh favorites become staples at poolside barbecues, family picnics and neighborhood cookouts.
Among those seasonal favorites is the bell pepper, which adds crunch, color and sweetness to everything from veggie trays and salads to pizzas, fajitas, kebabs and stir-fries.
Despite spending its life in the vegetable aisle, many people are surprised to learn that bell peppers aren't actually vegetables, at least not botanically speaking. Here's why, and why bell peppers still deserve a place on your plate, regardless of how you classify
them.
What are bell peppers? Are bell peppers fruits?
Bell peppers are "mild, sweet peppers that are members of the nightshade family," says Jen Messer, a researcher, registered dietitian and president of the New Hampshire Academy of Nutrition and Dietetics. It's a plant family that also includes tomatoes, eggplants, potatoes and many hot peppers. Unlike their spicy relatives, bell peppers contain little to no capsaicin – the compound responsible for a pepper's heat – which gives them their signature crisp texture and mild flavor.
Bell peppers begin green and, if left to ripen on the plant, can turn red, yellow, orange, purple or even brown, Messer notes, "and each color offers a slightly different flavor profile and nutrient composition."
Bell peppers thrive in warm, sunny conditions and are typically harvested from summer through early fall, though greenhouse production and imports make them available year-round. In the United States, California and Florida are among the largest producers, while Mexico, Canada, China and Spain also grow substantial amounts of the crop.
Botanically, bell peppers are considered fruits because they develop from the flower of the plant and contain seeds, explains Yasi Ansari, a registered dietitian nutritionist and Los Angeles-based certified sports dietetics specialist. By that same definition, tomatoes, cucumbers, squash and eggplants are fruits as well.
In the kitchen, however, Messer explains that bell peppers are almost universally treated as vegetables because of their savory flavor and the way they're used in countless savory dishes.
Are bell peppers healthy?
Regardless of where they're stocked in the grocery store, bell peppers are among the most nutrient-dense foods you can eat.
They're especially rich in vitamin C, with one medium bell pepper "providing significantly more vitamin C than an orange," says Ansari, "though yellow, orange and red bell pepper varieties offer more vitamin C than green bell peppers."
Vitamin C is important "for immune function, collagen synthesis and wound healing," says Messer, "and higher intake of it has been associated with reduced risk of cardiovascular disease, certain cancers and age-related macular degeneration."
The vitamin "can also help with the absorption of the mineral iron," adds Ansari, which is important for making healthy red blood cells and transporting oxygen throughout the body.
Messer notes that bell peppers are also excellent sources of vitamin A – primarily in the form of beta-carotene – which supports healthy vision, immune function and normal cell growth. They also provide vitamin B6, folate, vitamin E and potassium.
At 1.5 to 3 grams of dietary fiber per bell pepper, they are also great sources of fiber "which promotes digestive health, supports a healthy gut microbiome and helps increase feelings of fullness," says Ansari.
Another major benefit is their abundance of antioxidants, including the carotenoids lutein and zeaxanthin, "which have been associated with a reduction in the risk of age-related macular degeneration and cataracts," says Messer.
They can also help support hydration and are an excellent choice for healthy weight management.
Can you eat bell peppers every day?
For most people, eating bell peppers every day is a healthy habit and an easy way to boost overall fruit and vegetable intake. There are, however, a few considerations to be mindful of.
Because of their fiber content, some people experience bloating, gas or mild digestive discomfort after eating large amounts of raw bell peppers, "but cooking usually helps improve digestibility," says Messer. And although bell peppers aren't a common trigger, some people with acid reflux report that they worsen symptoms, particularly when eaten raw or in large amounts.
Research has not shown that most people need to avoid nightshade vegetables such as bell peppers, notes Messer, but some individuals report that foods in this family aggravate symptoms of certain inflammatory conditions such as arthritis and inflammatory bowel disease.
Bell peppers also contain vitamin K, though much less than leafy green vegetables. As a result, they generally aren't a concern for people taking blood-thinning medications such as warfarin, but anyone taking those medications should aim to keep their vitamin K intake consistent and discuss significant dietary changes with their health care provider.
For just about everyone else, bell peppers are a nutritious food that can be enjoyed regularly as part of a balanced diet, says Messer, and are "very safe and usually well-tolerated."
This article originally appeared on USA TODAY: Are bell peppers fruits or vegetables?
