In Praise of Peppers

 

All types of peppers are a part of the Capsicum family, which includes both the sweet peppers as well as the hot and spicy ones, often referred to as chili peppers. Peppers have a lot going for them. They're very low in calories and are excellent sources of vitamins A and C, potassium, folic acid and fiber. Peppers come in all sizes and colors. Some pack heat. Others are sweet. You can get them fresh, frozen, dried, or canned. Truly international in their appeal, peppers have become integral to cuisines across the world, from Mexico to Thailand, the Congo to India, and from Hungary to Tunisia.

Each kind of pepper has its own unique flavor and heat. Bell peppers sit at the sweet end of the pepper spectrum. Orange, yellow and red bell peppers are the sweetest because they have ripened longer on the vine before harvesting. They are staples in salads and and can be prepared as or included in meals of all sorts.

Fall is when peppers of all kinds are at their peak, so pick some up at your grocer or local farmer's market and add some nutritious zing to your snacks and meals. Here are a few ideas to get you started. Useless fact: While bell peppers are usually thought of as vegetables, botanically they are a fruit.

If bell peppers are used as a vegetable, hot peppers provide a unique taste and seasoning to dishes of all kinds. If you prefer a spicy but not too hot pepper, shishito, Anaheim or poblano peppers are good choices. Jalapenos and serrano peppers are a little higher on the heat scale. Thai or habanero peppers are for those who like things hot.

Besides being nutritious, low in calories and high in fiber, peppers may also reduce your risk of cardiovascular disease. This is due mainly to capsaicin, a potent anti-inflammatory compound that is what gives peppers their "heat". According to one 2019 study, people who ate hot peppers more than four times a week were a third less likely to die from cardiovascular disease as those who rarely or never ate them.

And finally, most people need not worry that hot peppers will do any damage to the stomach or digestive system. In fact, research shows that capsaicin actually reduces stomach acids and lowers the risk of developing peptic ulcers. For a few people however, hot peppers can irritate the gastrointestinal lining and cause temporary heartburn or even diarrhea. If that is you, just dial down the heat a little.