Bell pepper colors reveal differences in sweetness, nutrients and ripeness

Bell pepper colors reveal differences in sweetness, nutrients and ripeness Sadie Harley Scientific Editor Andrew Zinin Chief Editor Raw, grilled, roasted, stuffed—there are many ways to enjoy bell peppers, also called capsicums, sweet peppers or paprika. Bell peppers originated in Central and South America and belong to the nightshade family along with tomatoes and eggplants. Like tomatoes, we consider bell peppers a vegetable because they're lower in sugar than most fruits and are usually eaten in savory dishes. But botanically speaking, bell peppers are a fruit—more specifically, a berry—because they develop from a flower and contain seeds. Spicy chili peppers such as jalapeño, bird's eye and many others are also a type of capsicum. What makes these spicy is the molecule capsaicin, which activates heat and pain receptors on our tongue. Bell peppers are sometimes called sweet peppers because they don't contain capsaicin. You might think green, yellow, orange and red are different types of bell pepper, but they're all actually the same fruit. All bell peppers start out green, and their color changes to yellow, then orange and finally red as they ripen. But the difference between the colors isn't just superficial—it affects nutrition, flavor and more. The link between color and flavor First, let's bust the myth that a bell pepper with three bumps on the bottom is "male" and one with four bumps is "female," and therefore sweeter. This is entirely false. Fruits don't come with male and female parts the way flowers do. A bell pepper will typically have two to five lobes (bumps). The shape mostly depends on the genetics of the plant and doesn't affect the flavor. But color does affect a bell pepper's flavor because this reflects how ripe the bell pepper was when it was picked. A bell pepper starts out green because it contains lots of chlorophyll, the pigment that makes plants green. Chlorophyll is the plant chemical of photosynthesis and makes energy for the bell pepper to grow. As a bell pepper ripens, chlorophyll breaks down and is replaced by carotenoids: yellow, orange and red pigments. Green bell peppers also contain some carotenoids, but these colors are hidden by chlorophyll. Green bell peppers are ready to be picked about eight weeks after planting. Because they are not ripe, they are slightly bitter with a firm, crunchy texture. They suit stir-fries, fajitas, casseroles and add crunch to salads. Yellow and orange bell peppers are in the middle of ripening and are picked roughly two (yellow) and three (orange) weeks after green bell peppers. These have a mild, sweet flavor. They are quite crisp when raw—great for adding color to salads and lunchboxes. They soften when cooked, so are also good on the barbecue. Red bell peppers are the ripest, having stayed on the plant four weeks longer than green bell peppers. They are the sweetest and richest in flavor, and the softest when cooked. They are excellent for roasting, soups and dips. Color affects nutrients too All bell peppers have several health benefits and are nutrient-rich. They contain lots of vitamin C and antioxidants such as flavonoids, phenolic compounds and carotenoids. Bell peppers are also a good source of fiber, which supports digestive health. But there are differences in nutritional benefits based on color, and whether you eat the peppers raw or cooked. Carotenoids—particularly capsanthin, beta-carotene, lutein, violaxanthin and zeaxanthin—impact the color of bell peppers based on the proportions in which they're present. All carotenoids and chlorophyll are antioxidants, but with different health benefits. Green, yellow and orange bell peppers are rich in lutein, violaxanthin and zeaxanthin. These are essential for eye health and protect against age-related macular degeneration and cataracts. Orange and red bell peppers have the highest vitamin C and beta-carotene. Beta-carotene gets converted to vitamin A in the body, which is important for good cell health, vision, and immune and cognitive functions. Red bell peppers contain the most capsanthin, the carotenoid with the strongest antioxidant activity. This protects our body's cells against damaging free radical chemicals. For all bell peppers, cooking increases the availability of carotenoids and polyphenols but reduces vitamin C. For the greatest nutritional benefits, it's best to eat a combination of raw and cooked bell peppers of different colors. In fact, eating a rainbow of fruits and vegetables provides many beneficial compounds. We have measured carotenoids in the skin using a noninvasive device to assess vegetable intake, because most Australians don't eat enough fruit and vegetables. All bell peppers are good bell peppers It's interesting to note a bell pepper's color can also affect its price. Green bell peppers are usually the cheapest because they're picked earlier, which makes them cheaper to grow. Red bell peppers remain on the plant the longest, increasing growing costs. However, yellow bell peppers are typically the most expensive, as they're harder to grow with a shorter picking period. A cheaper and equally healthy option is "imperfect" bell peppers. Two-toned bell peppers, for example part green and part orange, provide a greater mix of different carotenoids. Malformed bell peppers are only imperfect in appearance, not flavor or health benefits. Ultimately, all bell peppers, whether red, green, yellow or orange, and raw or cooked, are a nutritious choice. Key concepts chlorophyllProvided by The Conversation This article is republished from The Conversation under a Creative Commons license. Read the original article.