“Bell Peppers are the rainbow of vegetables.”

“Sweet, tangy, crunchy and  bell-shaped peppers have a wide array of vivid colors ranging from green, red, yellow, orange, purple, brown to black and has 30 sources from the carotenoid nutrient family.” Fred Bisci, Your Healthy Journey

Peppers availability of vitamin C and carotenoids can be maximized by allow it to ripen. When the vitamin C and carotenoid content of bell peppers increases, so does their total antioxidant capacity, which is a source of health. Peppers that are green, red, yellow, or orange that are optimally ripe will have deep, vivid colors, feel heavy for their size, and be firm enough to yield only slightly to pressure.

Peppers that are cooked with high heat will damage some of the delicate phytonutrients, especially the loss of luteolin which is a flavonoid that has antioxidant, anti-inflammatory and anti-abnormal cell growth properties. Peppers can help reduce inflammation, and supports nerve and muscle function. Peppers are best to be consumed raw in a salad, lightly steamed or as a juice ingredient.

Peppers have sources of sulfur compounds with the presence of enzymes called cysteine S-conjugate beta-lyases and their role in a sulfur-containing metabolic pathway called the thiomethyl shunt. The green, yellow, red and orange pepper enzymes and pathway are involved in some of the anti-abnormal cell growth benefits of the gastric and esophageal cellular systems.

Peppers nutrient and phytonutrient content is notable – and surprising given the very low-fat nature of this vegetable (some nutrients and phytonutrients are fat-soluble and hence for them to be present the food needs to contain some fat). Peppers have less than 1 gram of total fat in one cup but this provides enough for the pepper’s fat-soluble nutrients, such as the carotenoids and vitamin E. Peppers is a very good source of vitamin E and it contains more than 30 different carotenoids, including excellent amounts of beta-carotene and zeaxanthin. Pepper’s carotenoids provide antioxidant and anti-inflammatory health benefits.

Peppers were one of the top vegetables to contain the most vitamin C, vitamin E, and six different carotenoids (alpha-carotene, beta-carotene, lycopene, lutein, cryptoxanthin and zeaxanthin). Peppers alone were determined to provide 12% of the total zeaxanthin and 7% of the total vitamin C intake by adding phytonutrient antioxidants to the cells.

Peppers antioxidant benefits help support the cardiovascular system and balancing blood sugar levels. Peppers contain carotenoids lutein and zeaxanthin that are found in high concentrations in the macula of the eye (the centermost part of the retina) which are required for protection of the macula and good eye health.

Peppers have antioxidant and anti-inflammatory nutrients which can help reduce chronic excessive inflammation and unwanted oxidative stress relate to abnormal cell growth in the digestive tract.




Fred’s Revised Book: Your Healthy Journey

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Fred Bisci, author, “Your Healthy Journey”, Head of the Spartan Race Nutritional/Lifestyle Advisory Board, has successfully worked with amateur, elite, professional and extreme athletes. He has been a tenacious athlete completing eighteen marathons, two ultra-marathons. He also has a history as a Navy boxing champ, has successfully competed in Olympic-style weight lifting, and still leads an athletic life. Fred, born 1929, has lived on 100% raw plant foods for over 50 years and is a lifestyle/longevity coach, food scientist; detox/fasting expert and clinical nutritionist. He offers a natural, simple, common sense approach by showing people a well-grounded experience to the healing power, peak athletic performance and remedial capabilities of the human body.


Rory Dean