With the arrival of cold days, strengthening the immune system becomes essential. Vitamin C is one of the most important nutrients at this time of year, recognized for its antioxidant role and helping to prevent colds. Although orange is the symbol par excellence of this vitamin, there is one food that clearly surpasses it: red peppers.
According to the lifestyle website Women’s Health, red peppers contain around three times more vitamin C than oranges when consumed raw. According to data from the Spanish Nutrition Foundation, 100 grams of red pepper can provide between 120 and 150 milligrams of vitamin C, while the same amount of orange only offers between 50 and 70 milligrams.
A natural booster against colds
Spanish nutritionist Julia Farré reminds us that vitamin C is essential in autumn because it helps the body fight colds and strengthen defenses. Red peppers, in addition to being rich in this nutrient, also provide vitamin A in the form of beta-carotene, which makes them an important ally to keep the body protected during the cold months.
Isabel Martorell, PhD in Biomedicine and responsible for Nootric’s Nutrition and Health team, explains that red pepper stands out not only for its high concentration of vitamin C, but also for the combination of antioxidant nutrients that make it a food with great nutritional value. Even so, the way it is cooked greatly influences its vitamin content.
Vitamin C is sensitive to heat and is easily degraded during cooking. Sautéing can reduce the vitamin C content by 20 to 40 percent, and cooking the pepper completely can lose up to 70 percent of its content. Therefore, to make the most of its benefits, the ideal is to consume it raw, in salads, gazpachos or cold sauces.
A complete and balanced food
Red pepper is a rich source of vitamins and minerals. In addition to vitamin C, it provides vitamin E, which protects cells against oxidative stress, and provitamin A, essential for vision, skin and the immune system. It also contains potassium, magnesium and phosphorus, minerals that contribute to muscular and nervous balance.
As it is low in calories and rich in fiber, it is also a light and satiating option, suitable for those looking to maintain a balanced diet. According to the same source, red pepper is a food with high nutritional value that brings several health benefits, although the expert emphasizes that no single food is essential and that the most important thing is to maintain a varied diet.
Some precautions to take into account
Despite its qualities, red pepper can cause some discomfort in more sensitive people. Contains solanine, a substance that can worsen joint inflammation and affect calcium absorption in those suffering from bone problems.
For people with sensitive digestion or reflux, raw consumption may be difficult to tolerate, and it is preferable to eat it roasted or sautéed to facilitate digestion.
According to , some people may still experience slight symptoms, such as headaches or malaise, after consumption. The recommendation is to seek advice from a healthcare professional if adverse reactions occur.
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