What vitamins does pepper give to the body? A Nutritional Guide

January 8, 2026 •

2 min read

One medium-sized red bell pepper contains 169% of the Reference Daily Intake (RDI) for vitamin C, highlighting its status as one of the richest dietary sources of this essential nutrient. This remarkable vegetable, available in many varieties and colors, is a powerhouse of vitamins and antioxidants that offer numerous health benefits.

Quick Summary

Peppers are a fantastic source of vitamins C, A, and B6, along with potent antioxidants like beta-carotene. They provide significant immune system support, promote healthy vision, and offer anti-inflammatory benefits.

Key Points

Vitamin C Powerhouse: Peppers, especially red bell peppers, are an exceptional source of vitamin C, crucial for immunity and collagen formation.
Rich in Antioxidants: Peppers contain powerful antioxidants like beta-carotene, lutein, and zeaxanthin, which are essential for protecting cells from damage.
Supports Eye Health: The carotenoids found in peppers, particularly lutein and zeaxanthin, play a protective role in promoting healthy vision and reducing the risk of age-related macular degeneration.
Metabolism and Pain Relief: Chili peppers contain capsaicin, a compound that can boost metabolism, act as an antioxidant, and potentially offer pain-relieving effects.
Diverse B-Vitamins: Peppers supply a range of B-vitamins, including B6 and folate, which are important for energy metabolism, nervous system function, and red blood cell formation.
Color Matters for Nutrients: Ripe peppers, such as red ones, generally have a higher concentration of certain vitamins like A and C compared to their greener, less mature counterparts.

A Treasure Trove of Vitamins and Nutrients

Peppers, spanning from the mild bell pepper to the fiery chili, are an exceptional source of vital nutrients. While all varieties are healthy, their specific vitamin and antioxidant content can vary based on the type and ripeness. Understanding these differences can help you maximize the health benefits of incorporating peppers into your diet.

The Vitamin C Powerhouse

All peppers are known for their high vitamin C content, with red bell peppers being particularly rich. This powerful antioxidant is crucial for immune function, collagen synthesis, and protecting cells from damage. It also aids in iron absorption.

Vitamin A for Vision and Growth

Red, orange, and yellow peppers are high in carotenoids, converted to vitamin A by the body. Vitamin A is essential for healthy vision, immune function, and cell growth. Carotenoids in peppers like beta-carotene, lutein, and zeaxanthin support eye health and may reduce the risk of macular degeneration.

The Versatile B-Vitamin Complex

Peppers contain several B-vitamins, including B6, important for metabolism, nervous system, and red blood cell formation. Folate (B9) is also present and is key for healthy development, especially during pregnancy.

Other Notable Vitamins

Peppers also provide:

Vitamin K1: Important for blood clotting and bone health.
Vitamin E: An antioxidant supporting the immune system.
Potassium: Helps regulate blood pressure.
Manganese: Supports bone health and metabolism.

Bell Peppers vs. Chili Peppers

Differences in vitamin content and benefits exist between bell and chili peppers, largely due to capsaicin in chili peppers.

Bell Peppers

Varying Ripeness: Red bell peppers, being more mature, have higher levels of antioxidants and significantly more vitamin C than green ones.
Health Benefits: Rich in vitamins C, A, and folate, bell peppers support immunity, vision, and heart health.

Chili Peppers

Capsaicin's Role: Capsaicin in chili peppers is an antioxidant and can boost metabolism and potentially help with pain relief.
Nutrient Density: Chili peppers are nutrient-dense, particularly in vitamins C and A.

Comparison of Key Vitamins in Common Peppers


Vitamin	Red Bell Pepper (100g)	Green Bell Pepper (100g)	Chili Peppers (100g fresh)
Vitamin C	~127.7 mg (varies)	~64.6 mg	~143.7 mg
Vitamin A	~157 µg	Beta-carotene content lower, converts to vitamin A	~48 µg
Vitamin B6	~0.291 mg	~0.26 mg	~0.506 mg
Folate (B9)	High levels	Source of folate	Present

Note: Nutritional content can vary based on cultivation, ripeness, and preparation.

Conclusion

Peppers are a valuable source of vitamins like C, A, folate, and B6, along with beneficial antioxidants. Red bell peppers are notably high in vitamin C, while chili peppers offer the unique benefits of capsaicin. Including various colors and types of peppers in your diet is a simple and delicious way to enhance your nutrient intake and support overall health.

For more detailed nutritional information on bell peppers, you can consult reliable sources such as Healthline's article on Bell Peppers.

Frequently Asked Questions

Red bell peppers generally have the most vitamins because they are the most mature. They contain nearly 11 times more beta-carotene and double the vitamin C of green bell peppers.

Yes, chili peppers contain many of the same vitamins, including high amounts of vitamins C, A, and B6. However, they also contain capsaicin, which gives them their heat and additional health benefits.

Some vitamins, particularly vitamin C, can be lost during cooking. Dry heat methods like roasting or stir-frying typically result in less vitamin loss compared to boiling or steaming.

Black pepper, while a different plant species, contains some vitamins like vitamin K and A, and minerals. However, its primary health benefits come from the compound piperine and its antioxidants, rather than a vitamin profile comparable to bell or chili peppers.

Peppers contain powerful carotenoids like lutein and zeaxanthin, which protect the retina from oxidative damage. These nutrients are particularly abundant in ripe bell peppers and are linked to a lower risk of cataracts and macular degeneration.

Folate (vitamin B9) is vital for cell growth and development. Peppers, especially bell peppers, contain a good amount of this nutrient, making them beneficial, particularly during pregnancy.

Certain compounds in peppers can assist with weight management. Chili peppers contain capsaicin, which can boost metabolism and reduce appetite. Additionally, all peppers are low in calories and high in fiber, which promotes a feeling of fullness.