Red Bell Peppers
A crunchy vegetable that, when fully ripened to red, has more vitamin C than an orange.
Immunity
Vision
Heart Health
Red bell peppers are rich in vitamin C, A, and antioxidants. They support skin health and immunity. Eat them raw in salads, roasted, or added to stir-fries and pasta dishes.
Red Bell Peppers
Per
1 medium (119g)
Calories
37
Vitamin K
5%
Vitamin A
21%
Vitamin C
169%
Vitamin B12
0%
Vitamin D
0%
Iron
3%
Magnesium
3%
Potassium
5%
Calcium
1%
Fiber
2.5g
Nutrition Highlights
Vitamin C, vitamin A, carotenoids
Fuhrman ANDI chart, raw, 1.5 cups
Nutrition Density Score (ANDI Score)
328
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Eat raw or lightly cooked to preserve vitamin C, which is sensitive to heat; roasting brings out sweetness if you prefer it cooked.
Absorption Boost
Iron-rich foods (beans, leafy greens) — vitamin C dramatically improves absorption of non-heme iron
Healthy fats — helps absorb the fat-soluble carotenoids
Use Caution If
You have a nightshade sensitivity — bell peppers are part of the nightshade family
You have acid reflux — some people find peppers worsen symptoms
Storage
Refrigerate in the crisper drawer; whole peppers keep for 1–2 weeks.
Biomarkers to Track
Subjective
(Daily)
Cold/flu frequency
Visual comfort in low light
Objective
(Quarterly)
Vitamin C status
Vitamin A / carotenoid status