Peppers
Red peppers are the top food source of vitamin C (95 mg per 1/2 cup raw, 158% DV) and a significant source of vitamin A (117 mcg RAE per 1/2 cup, 47% DV). Green peppers provide 60 mg vitamin C per 1/2
Why It Matters for Longevity
Red peppers are the top food source of vitamin C (95 mg per 1/2 cup raw, 158% DV) and a significant source of vitamin A (117 mcg RAE per 1/2 cup, 47% DV). Green peppers provide 60 mg vitamin C per 1/2 cup (100% DV). Used in salads and side dishes throughout the Longevity Diet. Exceptionally rich in vitamin C (ascorbic acid), an essential antioxidant and collagen-synthesis cofactor; red peppers also provide pro-vitamin A (beta-carotene) supporting immune function and cellular integrity.. Vitamin C acts as a powerful water-soluble antioxidant, regenerates vitamin E, and participates in collagen biosynthesis — functions directly relevant to reducing oxidative stress, a hallmark of aging. (PubMed — Lobo et al., Pharmacognosy Reviews (2010) — PMID 22228951) Adequate vitamin C intake supports both innate and adaptive immune defenses; deficiency impairs neutrophil and lymphocyte function, supporting the Longevity Diet's emphasis on micronutrient adequacy for longevity. (PubMed — Carr & Maggini, Nutrients (2017) — PMID 29099763)
How to Use It
Pairs well with extra-virgin-olive-oil, garlic, tomatoes. Use as a vegetable in your daily meals according to the Longevity Diet guidelines.
What to Pair It With
| Ingredient | Why | Tradition |
|---|---|---|
| extra-virgin-olive-oil | See synergies | The Longevity Diet |
| garlic | See synergies | General culinary |
| tomatoes | See synergies | General culinary |
| chickpeas | See synergies | General culinary |
Synergies
- Extra-Virgin-Olive-Oil (synergy): Fat from olive oil dramatically enhances absorption of fat-soluble carotenoids (beta-carotene, lutein) from peppers. - Chickpeas (complement): Vitamin C in peppers enhances non-heme iron absorption from chickpeas, improving iron bioavailability in plant-based meals. - Spinach (synergy): Vitamin C from peppers converts ferric iron in spinach to the more absorbable ferrous form, a key longevity-diet strategy for iron adequacy.
Flavor Profile
Taste: sweet (red/yellow), mildly bitter (green), crisp, fresh. Aroma: fresh, grassy, faintly fruity when ripe. Texture: crisp and juicy raw, tender and silky when roasted. Category: raw or roasted vegetable.
The Science
- PubMed — Lobo et al., Pharmacognosy Reviews (2010) — PMID 22228951: Vitamin C acts as a powerful water-soluble antioxidant, regenerates vitamin E, and participates in collagen biosynthesis — functions directly relevant to reducing oxidative stress, a hallmark of aging. - PubMed — Carr & Maggini, Nutrients (2017) — PMID 29099763: Adequate vitamin C intake supports both innate and adaptive immune defenses; deficiency impairs neutrophil and lymphocyte function, supporting the Longevity Diet's emphasis on micronutrient adequacy for longevity. - PubMed — Derry & Rice, Pain (1995) — PMID 8657437: Capsicum compounds (capsaicin) modulate TRPV1 nociceptors and have anti-inflammatory properties; regular consumption associated with reduced inflammatory markers in observational data. - Book claim (high confidence): Red peppers are the top food source of vitamin C (95 mg per 1/2 cup raw, 158% DV) and a significant source of vitamin A
Key Nutrients
| Nutrient | Per 100g | Notes |
|---|---|---|
| Vitamin C (ascorbic acid) | 128 mg (red, raw) | Heat-labile; highest when consumed raw. Even lightly cooked peppers retain ~50–70% of vitamin C. |
| Beta-carotene (pro-vitamin A) | 1,624 mcg (red, raw) | Fat-soluble; absorption increased when consumed with olive oil or other dietary fat. |
| Vitamin B6 (pyridoxine) | 0.29 mg (red, raw) | Important for amino acid metabolism and neurotransmitter synthesis; stable during moderate cooking. |
| Quercetin and luteolin | ~5 mg combined (red, raw) | Anti-inflammatory flavonoids; bioavailability enhanced by fat and slightly degraded by prolonged cooking. |