Green chili’s are one of the main ingredients in any kitchen around the world.

However, not many people know about their nutritional composition and health benefits.

For instance, did you know that green chili’s offer 6 times more vitamin c than an orange?!

Exactly!

This is why we gathered all the information you need to know about green chili’s in one thorough article.

In this article, you will learn about the nutritional values and health benefits of green chili’s, alongside the precautions you need to know before consuming them, with tips on how to buy + consume and store them.

But first, what makes green chili’s different from other peppers?

The color difference between chili’s:

As we all know, chili’s or peppers can be green, yellow, orange, or red when they fully mature.

Here are the main differences between peppers based on their color:

Green chili’s:

Basically, green pepper is harvested before they fully mature which makes their nutritional composition a bit different than other peppers.

For instance, green chili’s usually has fewer vitamins than mature peppers but it is far richer in capsaicin and phenolic acid.

Generally, peppers taste sour and bitter when they are green.

Yellow chili’s:

This is the second stage of maturity when green peppers turn yellow and they have a slightly higher nutritional composition.

The taste of yellow peppers is usually mild and less spicy than that of green pepper.

Orange chili’s:

This is almost a middle stage of maturity between yellow and red pepper and at this stage the chili’s look bright orange.

Orange peppers are high in nutritional content and they have high levels of zeaxanthin.

Red chili’s:

Once fully mature, the green chili’s look completely red, and their nutritional composition is fully developed.

At this stage, red peppers are the ones with the highest carotenoid content.

Health benefits and nutritional values of green chili’s:

Nutritional values:

The main special nutrient in green chili’s is capsaicin and it is the same compound responsible for the spiciness of the pepper.

Also, this pepper contains a substantial amount of water (75%) and carbs, fibers, protein, vitamins, and minerals.

The most abundant vitamins in green chili’s are vitamin A, vitamin C, vitamin K, vitamin B1, and B6.

As for the minerals, green peppers are full of copper, manganese, iron, and potassium.

Usually, dried green chili’s contain more vitamin A while fresh green chili’s offer more vitamin C.

We always link vitamin C to citrus fruits like lemons and oranges but green chili’s contain 6 times more vitamin C than an orange.

The bright green color of this pepper refers to the high content of beta-carotene which offers a lot of health benefits.

Another good nutritional characteristic of green chili’s is that they contain almost no fats or cholesterol and a very low-calorie intake.

These data counts for a serving of ½ cup of chopped green hot chili’s (75g or 2.5 ounces):

• Calorie: 30
• Fibers: 1.1g
• Fats: 0.2g
• Carbs: 7.1g
• Protein: 1.5g
• Vitamin A: 5%
• C vitamin: 202%
• E Vitamin: 3%
• K vitamin: 9%
• B1 vitamin: 6%
• B3 vitamin: 4%
• B6 vitamin: 12%
• B9 vitamin: 4%
• Potassium: 5%
• Calcium: 1%
• Zinc: 2%
• Copper: 14%
• Phosphorus: 3%
• Magnesium: 4%
• Iron: 5%
• Manganese: 8%
• Selenium: 1%

Health benefits:

Good for the eyes:

Green chili’s are very rich in antioxidants including vitamin A, vitamin E, lutein, and zeaxanthin which can prevent several eye diseases.

For instance, vitamin B6 in green pepper is one of the few nutrients our eyes need to function optimally.

Generally, vitamins from the B group can counter the effect of aging and therefore prevent macular degeneration.

Also, some studies conducted in the Women’s Health Initiative Observational Study on more than 1800 in Wisconsin proves that those who regularly receive zeaxanthin and lutein are 32% less vulnerable to developing cataract.

A great source of antioxidants:

It is the powerful antioxidants in green chili’s that give  most of its health benefits and they are:

• Zeaxanthin.
• Betacarotene.
• Lutein.
• Beta-cryptoxanthin.
• Vitamin A.

The list goes on but those are the most abundant antioxidants in green pepper and they help the body in many ways for example:

• Lutein and Zeaxanthin are both good for the eyes.
• Beta-cryptoxanthin can reduce inflammation caused by arthritis and provide antioxidant protection on a cellular level.
• Beta-carotene boosts the immune system and promotes healthy skin.
• Vitamin A also provides eye protection and lowers the risk of cancer.

Lowers the risk of diabetes:

Another health benefit of green chili’s is that it can reduce the risk of developing diabetes.

This is because once we consume green pepper regularly it regulates the blood sugar levels within the body.

In fact, a study on diabetic patients taking capsaicin regularly resulted in them having better digestion and more balanced blood sugar levels.

Green chili’s is also good for diabetic women as it lowers the risk of miscarriage or giving birth to overweight babies.

Improves heart health:

The good impact of green chili’s on the heart is thanks to its high content of flavonoids which plaque buildup in the arteries.

In addition, capsaicin in green pepper acts as a vasodilator which means that it dilates the vessels to ensure a smooth blood flow.

As a result, more oxygen reaches the body cells with minimum heartbeats which allows the heart to beat optimally.

Supports hair health:

Green chili’s a good source of silicone which have many benefits for the hair.

In fact, the combination of vitamin c and silicone repairs the damaged hair and increases the reach of oxygen and iron in the hair follicles.

In addition, consuming green chili’s regularly improves hair elasticity making it less vulnerable to breakage.

Some people apply a mask of boiled green chili’s on the scalp for 15 minutes and it has shown good improvements in their hair quality

Treats auto-immune disease:

Autoimmune disease is one of the most popular diseases around the world and it can be life-threatening in some cases.

However, green chili’s contains capsaicin which can relieve autoimmune disease and this has been proven by studies.

In fact, a 2016 study shows that capsaicin can trigger almost the same body response as autoimmune disease drugs.

The good effect of green chili’s content is that it can relieve the symptoms of autoimmune disease that affects the brain, lungs, thyroid gland, and muscles…

Good for the intestines:

A serving of 1/2cup of green chili’s offers around 5% of what we need per day which can ensure that we meet the daily recommendations.

Having enough fibers is essential to having a balanced digestive process and healthy intestines.

In fact, having enough fibers daily would lower the risk of colon cancer and other inflammatory bowel diseases.

Helps lose weight:

Since green chili’s are very low in calories with only 30 calories and most of them are coming from fibers that are not absorbed by the body.

In terms of weight, you can eat green chili’s without even counting the calories or the fat contents since there are almost none.

The diverse content of B vitamins and minerals in green peppers would also ensure that we have enough energy for physical activities.

Therefore, eating raw green chili’s as snacks would make us more active and burn more calories without getting new ones in our system.

Full of beneficial plant compounds:

Green chili’s are full of antioxidants and anti-inflammatory plant elements such as flavonoids, phenolic acids, vitamin c, and carotenoids.

In a 2016 study, green pepper was found to have the most phenolic acid compared to yellow, orange, and red peppers.

In addition, green chili’s contain p-coumaric acid which has anti-cancerous, anti-diabetic, and anti-inflammatory properties.

Research has shown that phenolic acids are very beneficial for heart health, insulin regulation, and mental health.

With all these plant compounds, green chili’s would benefit your health in many different ways.

Other health benefits of green chili’s:

• Reduces stress.
• Relieves respiratory problems.
• Good against constipation.
• Strengthens the stomach.
• Tones the symptoms of chronic bronchitis.
• Protects the cardiovascular system.
• Stimulates the metabolism.
• Fights infections.
• Good for the nerve system.
• Nutritious during pregnancy.

Precautions before you consume green chili’s :

Green chili’s are usually very hot and can cause stomachache or diarrhea, especially for those who don’t like spicy food.

That spiciness can also cause a burning sensation on the skin and that is due to its capsaicin content.

This compound in green chili’s may cause skin irritation in case of to have sensitive skin.

There are creams made from green chili’s capsaicin to reduce inflammation and those should also be avoided in case of sensitive skin.

In addition, green chili’s may cause flu, coughing, runny nose, and most commonly hiccups.

Not only that, but green pepper significantly increases the temperature of the body which explains why we sweat when we consume it.

Consuming green chili’s:

Just like tomatoes, onions, garlic, and potatoes, green chili’s are among the top 5 most essential kitchen ingredients.

Because of the unique flavor of green pepper, it can be added to almost any dish.

This is because green chili’s has many types and different flavors with some being sweet and others being sour or spicy.

In some dishes, green pepper is best used without its inner parts, and in other dishes, they are used fully to add spiciness and bitterness.

Many people don’t know that green chili’s loses most of its nutrients when exposed to heat.

For that reason, the best way to consume green pepper is to just eat them raw.

Based on that same logic, one of the healthiest ways to consume raw green chili’s is to chop them in salads.

Green chili’s salt with milk:

Ingredients:

• ½ cup of green chili’s (75g).
• 3 tbsp of condensed milk.
• 3 tbsp of sugar.
• 2 tbsp of salt.
• 2 lemons.
• 12 lemon leaves.

Preparation:

• Cut the peppers along the length, take out the seeds then wash them in tap water.
• Let the sliced peppers dry on a piece of cloth then chop them into small pieces.
• Wash the lemon leaves then also chop them into small pieces.
• Put the chopped lemon leaves and green chili’s along with sugar, and salt into a blender.
• Blind the ingredients for 3 minutes to obtain a puree.
• Now cut the lemons and remove their seeds then squeeze them into the blinder.
• Add the condensed milk to the blinder mix and blend again for 2 minutes until you obtain a greenish blue sauce.
• The sauce is ready and it should taste sweet, salty, and spicy you can use it to marinate seafood and meat.
• You can store this sauce in a glass jar in the fridge for up to 2 weeks.

Fried green chili’s (side dish):

Ingredients:

• 1 cup of green chili’s (150g).
• ¼ cup of olive oil (50g).
• ½ cup of water.
• 1 tsp of salt.

Preparation:

• Start by washing the green peppers well.
• Now heat a pan then add olive oil and let it heat up for 2 minutes.
• Add the green chili’s to the frying pan and make sure you stir so that they don’t get burnt.
• When the peppers look golden, turn down the heat and add water then let the pan cook until the water dries out.
• Take the pepper out, sprinkle salt on them and serve them as a side dish.

Buying green chili’s:

There are a few tips you can learn in order to buy fresh green peppers that last longer.

For instance, you may think that too ripe green chili’s the best in terms of the nutritional composition.

However, overripe green peppers tend to spoil faster and you won’t be able to keep them for long.

On the other hand, under-ripe green chili’s may taste a little tangy and sour for some people.

To choose the best quality, feel it with your hand and make sure it’s not totally firm as that is a sign that it is too ripe.

Fresh green chili’s should have some pressure resistance and vibrant green color with its stalk intact and no bruises or dark spots on it.

Storing green chili’s:

Peppers in general are seasonal, which is why people have come up with several ways of storage to enjoy them all year round.

In order to get the benefits out of any food, the best way is to eat it fresh and for that, we need a great storing technique for green chili’s.

To keep green pepper fresh they are best kept at a temperature of 40°F (5°C) and in a humid-free environment like your kitchen cupboard or fridge.

If those conditions are met, green chili’s can stay fresh for up to 1 week.

However, if you bought too many green peppers during the summer when they are cheaper, you can simply freeze them.

Simply, you can slice the green peppers and then clean them well before you put them in freezing bags and in the freezer.

However, freezing raw green chili’s is not good to maintain its nutritional composition.

With nowadays modern agriculture, it is possible to find freshly winter-grown green chili’s and there’s no need to freeze them for months.

Therefore, the best way to get the most benefits from green pepper is to eat it raw and only store it for 1 week and not freeze it.