Calories

30

kcal

Protein

1g

amino acids

Carbs

6g

natural sugars & fiber

Fat

0.3g

minimal fat

Fiber

2g

digestive health

Water

92%

hydration

Vitamin C: Immune Boost & Collagen Synthesis

Content: 92-106% DV per 100g (Sweet peppers); Higher in red peppers

Why It Matters: A single sweet pepper provides nearly your entire daily requirement of vitamin C. This essential nutrient strengthens immune response, accelerates wound healing, and is critical for collagen formation (healthy skin, joints, connective tissue). Vitamin C is also a powerful antioxidant that neutralizes free radicals—unstable molecules that damage cells and contribute to aging and disease.

The Research: Studies show that higher vitamin C intake is associated with improved immune function, reduced common cold duration, faster wound healing, and lower rates of chronic diseases. Red and orange peppers contain 25% more vitamin C than green peppers.

Key Metric

92-106%

Daily vitamin C value

Vitamin A: Vision & Cellular Health

Content: 48-119% DV (Red peppers highest); Carotenoid precursors

Why It Matters: Peppers are rich in beta-carotene and other carotenoids—the precursors to vitamin A that your body converts as needed. Vitamin A is essential for vision (especially low-light vision), immune function, and cell differentiation. It protects the retina and may prevent age-related macular degeneration (AMD), the leading cause of blindness in older adults.

The Research: Carotenoid-rich diets are associated with 35% lower risk of age-related macular degeneration and improved skin health. Red peppers contain approximately 9 times more beta-carotene than green peppers.

Key Metric

48-119%

Daily vitamin A value

Vitamin B6: Brain & Mood Health

Content: 29-32% DV per 100g; Critical for neurotransmitter synthesis

Why It Matters: Vitamin B6 (pyridoxine) is essential for creating neurotransmitters—the chemical messengers that regulate mood, sleep, and cognitive function. It helps produce serotonin (the “happiness” chemical), dopamine (motivation and reward), and GABA (calming neurotransmitter). B6 also supports amino acid metabolism and is critical for brain development.

The Research: B6 deficiency is linked to depression, anxiety, and cognitive decline. Studies show that adequate B6 intake improves mood, reduces anxiety symptoms, and supports optimal brain function. It may also help reduce homocysteine levels (a risk factor for heart disease).

Key Metric

29-32%

Daily B6 value

Folate (B9): Cell Division & DNA Synthesis

Content: 13-18% DV per 100g; Essential during pregnancy

Why It Matters: Folate is critical for cell division, DNA synthesis, and methylation—a fundamental biochemical process affecting gene expression and preventing birth defects. It supports healthy red blood cell formation and reduces homocysteine, a cardiovascular risk factor. Folate is especially important for women of childbearing age.

The Research: Adequate folate intake reduces neural tube defects by up to 70%, supports cardiovascular health, and may reduce cancer risk. Folate also supports cognitive function and may help prevent age-related cognitive decline.

Key Metric

13-18%

Daily folate value

Potassium: Heart & Blood Pressure Control

Content: 9-10% DV per 100g; 211-340mg per 100g

Why It Matters: Potassium is a critical electrolyte that regulates heart rhythm, muscle contractions, and blood pressure. It counterbalances sodium to maintain proper fluid balance and supports kidney function. Adequate potassium intake is one of the most important dietary factors for cardiovascular health.

The Research: Higher potassium intake is associated with 13% lower blood pressure and 20% reduced stroke risk. People with high potassium intake have significantly lower rates of cardiovascular disease and sudden cardiac death.

Key Metric

9-10%

Daily potassium value

Manganese: Bone Health & Metabolism

Content: 8-9% DV per 100g; Critical for bone mineralization

Why It Matters: Manganese is essential for bone formation and maintenance, working synergistically with other minerals to create strong, healthy bones. It also activates manganese-dependent enzymes involved in carbohydrate and fat metabolism, thyroid function, and antioxidant defense (as part of manganese superoxide dismutase, the body’s most powerful antioxidant enzyme).

The Research: Manganese deficiency is linked to poor bone health, metabolic dysfunction, and increased oxidative stress. Adequate manganese intake supports bone density, wound healing, and metabolic efficiency.

Key Metric

8-9%

Daily manganese value

Magnesium: Muscle & Energy Metabolism

Content: 3-4% DV per 100g; 10-18mg per 100g; Often deficient in modern diets

Why It Matters: Magnesium is a cofactor in over 300 enzymatic reactions throughout the body, making it absolutely critical for energy production, muscle function, and protein synthesis. It regulates neurotransmitter activity, supports heart rhythm, aids in calcium regulation, and promotes relaxation and sleep quality. Magnesium deficiency is extremely common and linked to muscle cramps, fatigue, and poor sleep.

The Research: Higher magnesium intake is associated with better sleep quality, reduced muscle cramps, lower anxiety, improved insulin sensitivity, and reduced risk of type 2 diabetes and cardiovascular disease. Magnesium supplementation shows benefits for migraine prevention, muscle soreness recovery, and blood pressure management.

Key Metric

3-4%

Daily magnesium value

Copper: Iron Absorption & Antioxidant Enzyme

Content: 7-8% DV per 100g; Essential trace mineral

Why It Matters: Copper is essential for iron absorption and transport—without adequate copper, even with high iron intake, your body cannot properly absorb or utilize iron. Copper is also a critical component of cytochrome c oxidase (involved in energy production), lysyl oxidase (required for collagen cross-linking and bone strength), and tyrosinase (involved in melanin production and skin pigmentation). It supports immune function and connective tissue health.

The Research: Copper deficiency can lead to anemia, poor bone health, and weakened immunity despite adequate intake of other nutrients. Adequate copper supports healthy energy production, strong connective tissue, and effective iron metabolism.

Key Metric

7-8%

Daily copper value

Carotenoids: Beta-Carotene, Lutein, Zeaxanthin

Content: Varies by pepper color; Red/Orange peppers richest; 2-10mg per 100g

Why It Matters: Carotenoids are fat-soluble pigments with powerful antioxidant properties. Red peppers contain particularly high levels of lycopene (the red pigment in tomatoes associated with prostate health), and all peppers contain lutein and zeaxanthin—compounds that accumulate in the retina to protect against light damage and age-related macular degeneration. Carotenoids protect against oxidative stress, support immune function, and reduce inflammation.

The Research: Higher carotenoid intake is associated with 35% lower risk of age-related macular degeneration, reduced cardiovascular disease risk, lower cancer rates, and improved skin health. Carotenoids are synergistic with vitamin C (peppers contain both!), enhancing absorption and antioxidant effects.

Key Benefit

Multi-Color

Different pigments = different benefits

Flavonoids: Quercetin & Luteolin

Content: 2-5mg per 100g; Potent anti-inflammatory polyphenols

Why It Matters: Flavonoids are a class of polyphenolic compounds with remarkable anti-inflammatory and antioxidant properties. Quercetin, found abundantly in peppers, is a natural antihistamine and mast cell stabilizer—making it beneficial for allergies, asthma, and inflammatory conditions. Luteolin has similar anti-inflammatory properties and may support cognitive function. These compounds work synergistically with capsaicin to enhance overall anti-inflammatory effects.

The Research: Quercetin intake is associated with reduced allergic reactions, lower inflammation markers, improved cardiovascular health, and reduced risk of neurodegenerative diseases. Some research suggests quercetin has senolytic properties (can eliminate senescent cells—zombie cells that contribute to aging).

Key Benefit

Natural Anti

Histamine & Anti-inflammatory

Phenolic Acids: Chlorogenic & Sinapic Acid

Content: 1-3mg per 100g; Potent antioxidants and antimicrobials

Why It Matters: Phenolic acids are powerful antioxidants that neutralize free radicals before they can damage DNA and cellular structures. They exhibit antimicrobial, antiviral, and anti-parasitic properties. Chlorogenic acid specifically has been shown to improve glucose metabolism and reduce hepatic steatosis (fatty liver disease). These compounds support detoxification and cellular repair mechanisms.

The Research: Phenolic acids are associated with improved antioxidant status, better glucose control, reduced inflammation, and protective effects against degenerative diseases. Chlorogenic acid intake is linked to lower type 2 diabetes risk and improved liver health markers.

Key Benefit

Liver

Detoxification support

Total Antioxidant Capacity (ORAC Score)

Content: 2400-4700 µmol TE/100g (Red highest)

Why It Matters: ORAC (Oxygen Radical Absorbance Capacity) measures the total antioxidant strength of a food—its ability to neutralize free radicals. Red peppers score remarkably high on the ORAC scale, comparable to superfruits like blueberries. This comprehensive antioxidant power protects against oxidative stress throughout the body—the underlying cause of aging and chronic disease.

The Research: Higher total antioxidant intake is associated with slower aging, lower cancer risk, reduced cardiovascular disease, better cognitive function, and improved longevity. The synergistic effect of multiple antioxidants working together is more powerful than individual antioxidants alone.

ORAC Score

2400-4700

µmol TE/100g (Red peppers)