Download Bell Peppers 101

November 17, 2016
Volume 27
Issue 46
10295 Toebben Drive, Independence, KY 41051
Bell Peppers 101: Nutrition Facts and Health Benefits
Bell peppers (Capsicum annuum) are the fruits of certain plants from the
nightshade family.
They are related to chili peppers, tomatoes, and breadfruit, all of which are
native to Central and South America.
Also called sweet peppers or capsicums, bell peppers are eaten as vegetables,
either raw or cooked.
Like their close relatives, the chili peppers, bell peppers are sometimes dried
and powdered. In that case they are referred to as paprika.
They are low in calories and exceptionally rich in vitamin C and other
antioxidants, making them an excellent addition to a healthy diet.
Bell peppers come in various colors, such as green (unripe), red, yellow, and
orange.
Green, unripe fruits have a slightly bitter flavor and are not as sweet as those
that are fully ripe.
Nutrition Facts
Fresh, raw bell peppers are mainly composed of water (92%). The rest is made
up of carbohydrates and small amounts of protein and fat.
Carbs
Bell peppers are primarily composed of carbs, accounting for the
majority of the total calorie content.
A cup (149 grams) of chopped red bell peppers contains 9 grams of carbs.
The carbs are mostly sugars, such as glucose and fructose, which are responsible for the sweet taste
of ripe bell peppers.
Bell peppers also contain small amounts of fiber, 2% by fresh weight. Calorie for calorie, they are
actually a very good fiber source.
Bottom Line: Bell peppers are mainly made up of water and carbs. Most of the carbs are sugars, such as
glucose and fructose. Bell peppers are also a decent source of fiber.
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Vitamins and Minerals

Bell peppers are loaded with various vitamins and minerals, and are exceptionally rich in vitamin C.

Vitamin C: One medium-sized red bell pepper contains 169% of the RDA for vitamin C, making it one
of the richest dietary sources of this essential nutrient.

Vitamin B6: Pyridoxine is the most common type of vitamin B6, which is a family of nutrients that are
important for the formation of red blood cells.

Vitamin K1: A form of vitamin K, also known as phylloquinone. It is important for blood clotting and
bone health.

Potassium: An essential mineral that may improve heart health if consumed in adequate amounts.

Folate: Also known as folic acid, folacin, or vitamin B9, folate has a variety of functions in the body.
Adequate folate intake is very important during pregnancy.

Vitamin E: A powerful antioxidant, essential for healthy nerves and muscles. The best dietary sources
of this fat-soluble vitamin are oils, nuts, seeds, and vegetables.

Vitamin A: Red bell peppers are high in pro-vitamin A (beta-carotene), which is converted into vitamin
A in the body.
Bottom Line: Bell peppers are very high in vitamin C, and one bell pepper may provide up to 169% of the
RDA. Other vitamins and minerals found in bell peppers include vitamin K1, vitamin E, vitamin A, folate, and
potassium.
Other Plant Compounds

Bell peppers are rich in various antioxidants, especially carotenoids, which are much more abundant
when they are ripe.

Capsanthin: Abundant in red bell peppers, capsanthin is a powerful antioxidant responsible for their
brilliant red color. Studies indicate that this carotenoid may help protect against cancer.

Violaxanthin: The most common carotenoid antioxidant in yellow bell peppers.

Lutein: While being abundant in green bell peppers and black paprika, lutein is absent from ripe bell
peppers. Adequate intake of lutein may improve eye health.

Quercetin: A polyphenol antioxidant found in a wide variety of plants. Studies indicate that it may be
beneficial for the prevention of chronic diseases, such as heart disease and cancer.

Luteolin: Similarly to quercetin, luteolin is an polyphenol antioxidant that may have a variety of
beneficial health effects.
Bottom Line: Bell peppers contain many healthy antioxidants, including capsanthin, violaxanthin, lutein,
quercetin and luteolin. These plant compounds are associated with many health benefits.
Health Benefits of Bell Peppers
Like most whole plant foods, bell peppers are considered to be a healthy food.
High consumption of fruits and vegetables has been linked with reduced risk of many chronic diseases, such
as cancer and heart disease.
In addition, bell peppers may have a number of other health benefits.
Eye Health
The most common types of visual impairments include macular degeneration and cataracts, the main causes
of which are old age and infections.
However, nutrition may also play a significant role in the development of these diseases.
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Lutein and zeaxanthin, carotenoids found in relatively high amounts in bell peppers, may improve eye health
considerably when consumed in adequate amounts.
In fact, they protect the human retina, the light-sensitive inner wall of the eye, from oxidative damage.
A number of studies indicate that regular consumption of foods rich in these carotenoids may cut the risk of
both cataracts and macular degeneration.
Put simply, adding bell peppers to your regular diet may be an excellent way to lower the risk of visual
impairments.
Prevention of Anemia
Anemia is a common condition characterized by reduced ability of the blood to carry oxygen.
One of the most common causes of anemia is iron deficiency, the main symptoms of which are weakness and
tiredness.
Not only are red bell peppers a decent source of iron, they are also exceptionally rich in vitamin C, which
increases the absorption of iron from the gut.
In fact, one medium-sized red bell pepper may contain 169% of the recommended dietary allowance (RDA) for
vitamin C.
Absorption of dietary iron is significantly increased when consumed with fruits or vegetables that are high in
vitamin C.
For this reason, eating raw bell peppers with iron-rich foods, such as meat or spinach, may help increase your
body’s iron stores, cutting the risk of anemia.
Bottom Line: Like other fruits and vegetables, bell peppers may have many health benefits. These include
improved eye health, and reduced risk of anemia and some chronic diseases.
Adverse Effects and Individual Concerns
Bell peppers are generally healthy and well-tolerated,
but some people may be allergic to them.
Bell Pepper Allergy
Allergy to bell peppers is rare.
However, some people that have pollen allergy may also
be sensitive to bell peppers because of allergic crossreactivity.
Allergic cross-reactions can happen between certain foods and pollen because they may contain the same
allergens, or allergens that are similar in structure.
Bottom Line: When eaten in moderation, bell peppers do not have any adverse health effects. However, they
may cause allergies in some people.
Take Home Message
Bell peppers are rich in many vitamins and antioxidants, especially vitamin C and various carotenoids.
For this reason, eating them may have several health benefits, such as improved eye health, and reduced risk
of several chronic diseases.
Apart from causing allergy in some people, they do not have any adverse health effects.
At the end of the day, bell peppers are an excellent addition to a healthy diet.
Bell Peppers - Nutrition Facts
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ITALIAN-STYLE STUFFED PEPPERS
Ingredients:
4 large green bell peppers, cut in half lengthwise, seeds
removed
1 pound ground beef sirloin
4 ounces ground Italian sausage
1 cup cooked brown rice
1 teaspoon dried Italian seasoning
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 clove garlic, minced
1/4 cup freshly grated Parmesan cheese
1 large egg, lightly beaten
1 (24 ounce) jar Classico(R) Tomato and Basil Pasta Sauce,
divided
2 cups shredded part-skim mozzarella cheese
Fresh chopped parsley
Directions:
1. Preheat oven to 350 degrees F (175 degrees C). Spray a roasting pan (large enough to accommodate 8
pepper halves in a single layer) with cooking spray.
2. Combine the ground sirloin, Italian sausage, brown rice, Italian seasonings, salt, pepper, garlic,
Parmesan cheese, egg, and 1/2 cup Classico(R) Tomato & Basil sauce in a large bowl. Mix until
combined.
3. Divide meat mixture evenly among the green pepper halves; press to compress slightly. Arrange halves
in prepared pan. Spoon the remaining Classico(R) Tomato & Basil sauce onto the tops of the meat and
peppers. Cover tightly with foil.
4. Bake until the peppers are soft and internal temperature of the meat reaches 165 degrees F, about 1
1/2 hours.
5. Remove from oven. Remove foil and top each pepper with shredded cheese.
6. Turn oven to broil. Place peppers, uncovered under the broiler. Broil until the cheese is melted and
bubbly, about 5 minutes. Sprinkle with parsley.
ROASTED RED PEPPER DRESSING
Ingredients:
2 red bell peppers
2 yellow bell peppers
3/4 cup red wine vinegar
1 cup extra virgin olive oil
1 teaspoon salt
Directions:
1. Preheat the oven's broiler and set the oven rack at about
6 inches from the heat source. Line a baking sheet with aluminum foil.
2. Cut the peppers in half from top to bottom; remove the stem, seeds, and ribs, then place the peppers
cut-side-down onto the prepared baking sheet.
3. Cook under the preheated broiler until the skin of the peppers has blackened and blistered, about 5
minutes. Place the blackened peppers into a bowl, and tightly seal with plastic wrap. Allow the peppers
to steam as they cool, about 20 minutes. Once cool, remove the skins and discard. Transfer the roasted
peppers to a blender or food processor. Add the red wine vinegar, olive oil, and salt; process until
smooth.
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WESTERN VEGETABLES
AVOCADOS: Harvesting is in full gear but supplies are taking time to build as pipeline was totally dried up.
Markets remain strong but will decrease as the fruit supply increases over the coming weeks. As November
unfolds, look for more stable market conditions and promotion opportunities to increase.
BROCCOLI & CAULIFLOWER: Quality has been very nice with ideal growing conditions recently.
CELERY: Supplies are steady with great quality coming from the Santa Maria and Salinas growing regions.
GREEN ONIONS: Markets are active as limited supplies are present creating a shortage due to some field
loss due to quality issues. Expect markets to continue to rise for another week or so.
LETTUCE: Iceberg markets are overall stable with steady supplies; rib bruise is still present. Leafy lettuce
quality has been fairly good with occasional issues present. Markets and demand are stable.
VALUE-ADDED
Quality issues are starting to appear in many processed items due to weak raw product coming in from the
last harvest of fields in Salinas, California. Quality should improve in the coming weeks as processors transition
to new fields in Yuma, Arizona.
SOUTHERN VEGETABLES
BEANS: Markets are stable.
CABBAGE: Michael’s season is finished and will be into southern cabbage for the weekend.
CORN: Good supplies.
CUCUMBERS: Market is up.
GREENS: Coming from Michigan.
ONIONS: Western onion quality is very good; markets are steady.
PEPPERS: Market is down.
POTATOES: Markets are steady. Supplies and quality are good.
YELLOW & ZUCCHINI SQUASH: Good prices. Getting some out of Georgia, Florida but also out of Mexico as
they are starting to kick in.
ORGANICS
BEETS: Beets still remain a challenge due to curly top virus that impacts the plant leaves and bulb. Supplies
will be limited for a few more weeks until growers move to lower elevation new fields that should be clean.
BROCCOLI: Steady supplies from California with light demand is keeping markets downward. Canada is also
producing but lighter this week; however will pick back up the following week.
BUNCH CARROTS: Starting to see carrots with full tops on them again. There will be some slight burn still
to them and occasional stem that may need to be removed before reaching the sales floor. Look for things to
improve as we move into new fields towards.
CABBAGE: Supplies are starting to lighten as growers are between fields experience a small regional gap.
We’re looking at other locations for the best quality product to bring in.
CAULIFLOWER: Markets have been active with sporadic supplies coming on due to weather impacting the
organic crop. Quality has been fairly good with occasional curd discoloration.
CELERY: Steady supplies coming from the California growing regions. Sizing has been trending large with
overall good quality.
CUCUMBERS: Regional product has been impacted by the recent rain and cooler weather slowing production
down. We’re looking to other regions for supplies and there may be a slight skip due to this.
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GREEN PEPPERS: Steady supplies regionally with good quality. Some supplies are now present out west as
well.
KALES: Great supplies of kale currently; plenty of regional product from all over the Midwest available.
Markets are stable.
LETTUCES: Lighter supplies are coming from Canada currently due to weather that affected growth. Quality
from California has improved but we are still seeing some slight russeting.
RADISHES: Supplies are improving with better quality tops. Very little damage now to the tops and they look
much cleaner than they have been.
ZUCCHINI & YELLOW SQUASH: Good supply out of the south (Florida/Georgia).
ASPARAGUS
Product shipping from both Peru and Mexico. Market on the rise as holiday season approaches. Organic
asparagus volume improving and market is adjusting downward.
FRUIT
APPLES & PEARS: Washington is up and running with a nice crop this year. Pricing is stable and quality is
excellent. We are adding a 64 size line of Gee Whiz apples this week. New crop Michigan apples are now
becoming available and the crop is looking to be one of the best ones ever. Washington new crop pears are
rolling with great quality and promotable pricing.
BLACKBERRIES: Still very reasonable; good supplies but a little hit or miss loading due to quality issues.
BLUEBERRIES: Plenty of blueberries now coming in. Seeing a drop in the organic blueberry market.
CANTALOUPES & HONEYDEWS: Cantaloupe market will loosen up with imported product in better supply.
Honeydew market is stable.
CITRUS: Navel orange production is in full swing. Flavor and internal color are very good. Cara Cara navels
will begin shipping the week of November 21st.
CLEMENTINES: New crop California Satsuma mandarins available; solid eating piece of fruit and better market
cost than imported clementines.
GRAPES: White market is getting quite a bit stronger and will continue so and will probably jump over into
the $40 price range; plenty of deals and good quality on reds.
RASPBERRIES: Good supplies of conventional and organic raspberries; very promotable.
STRAWBERRIES: Still in limited supplies from California and Mexico.
TROPICAL FRUIT
LIMES: Product is starting to become more available in the market and we should see some pricing come back
down to normal levels.
MANGOES: Both organic and conventional product is still in good supply; however we will see larger fruit
become more prevalent.
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Merchandising Tips
As we are now in the final days before Thanksgiving, let’s run through the department checklist. By
now, you should have full displays of sweet potatoes with tie-ins of pecans, brown sugar and marshmallows.
This is also a great display to include your hard shell squash varieties. You should have big displays of bag
Idaho potatoes and also red and gold potatoes. I would make sure you are prominently displaying fruit and
vegetable trays with a good variety of sizes. It’s time to build waterfall displays of your biggest tonnage
items such as celery, cauliflower, broccoli and carrots. Check to see that you have plenty of vegetable dip
on hand including all varieties; dressings too. Don’t’ forget cranberries! You should see good movement on
holiday grapes, oranges and clementines along with blackberries, raspberries and blueberries. Don’t forget
about fresh herbs… poultry blend and sage being the best sellers this week. Walnut meats are another
great item to prominently display with apples to garner extra sales. Keep your displays full to maximize
sales.
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CROSSET NEW ITEM & DELETION SHEET
W/B: 11/19/16
ITEM #
28455
33715
33910
35015
35165
40468
111620
58575
39022
62115
64378
64397
64399
64450
64451
64480
64481
64482
68120
64100
78535
55062
55033
NEW ITEMS
64 CT Red Del Apple
64 CT Gala Apple
64 CT Granny Smith Apple
64 CT Cripps Pink Apple
64 CT FUJI APPLE
Navel Orange
Org Pummelo
Org Meyer Lemon
Org Cara Cara
Dried Herb Ginger Bowl
Paste Tube Chunky Garlic
Dried Chili Pepper
Paste Cilantro Tube
Dried Herb Basil Bowl
Dried Herb Cilantro
Paste Basil Tube
Herb Paste Garlic Tube
Herb Paste Ginger Tube
Rainier Cherries
OG Maridol Papayas
PT Blackberries
Cv Halo Clementines 3#
Cv Clementine's 5#
SIZE
40#
40#
40#
40#
40#
56ct
12ct
25#
24ct
6/.78oz
6/4oz
6/.78oz
6/4oz
6/.42oz
6/.35oz
6/4oz
6/4oz
6/4oz
11#
23#
8/12oz
10/3#
5#
DELETIONS
235
82025
46110
610950
69204
69480
73105
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Tuscan Melon
Onion Bin
Grapefruit
Orange Slices
OG White Seedless Grapes
Cv Med Red seedless Grapes
FM Red Plums
9ct
288/2#
32ct
30#
19#
19#
28#
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