Kinds of Vitamins in Hot Peppers

Besides the obvious flavor punch they add to food, hot chili peppers win commendations for their nutritional benefits. Part of that is due to capsaicin, the compound in peppers that gives them their fire, and which may help protect against cancer and atherosclerosis. Lesser known, but no less important, is the fact that hot peppers are also rich in vitamins that help the body maintain good health and fight disease.

Types

• Hot peppers come in colors ranging from yellow and orange to red and green, all of which are rich in vitamin C. A typical green chili, such as an Anaheim, contains two to three times the amount of vitamin C found in a Valencia orange. Red chili peppers are also high in vitamin A. One cup of chopped hot red peppers provides about half the U.S. Department of Agriculture's recommended dietary allowance for the nutrient. Ounce for ounce, dried red chili peppers provide even more nutritional benefit. A tablespoon of chili powder will net you close to 100 percent of your daily USDA requirement for vitamin A.

Benefits

• Vitamin C is critical for proper immune function as well as for bone and muscle formation. What's more, according to the National Institutes of Health, people who eat a lot of produce high in vitamin C experience a reduced risk of cancer. For its part, vitamin A helps to protect vision (especially night vision) and promote bone growth. It also plays a role in fighting off bacteria and viral infections.

Additional Benefits

• Hot peppers contribute some Vitamin B6 to the diet and are a good source of the mineral potassium. Vitamin B6, central to helping the body utilize protein, also helps the body use food for energy. Potassium contributes to good health by helping to balance the body's fluids and regulate blood pressure.

Selection

• A pepper's heat is measured in "Scoville Units," named for the pharmacist who invented the system. Among the most readily available peppers, fiery habaneros and Scotch bonnet peppers pack the most Scoville Units. Cayenne and Tabasco peppers are less incendiary, but are still very hot. Jalapenos, anchos and poblanos are comparatively mellow. New Mexico chili peppers are fairly mild.

Considerations

• If you are particularly sensitive to hot food---it varies from individual to individual---it's worth noting that the taste buds seem to build up some resistance over time. Eat hot peppers regularly and you'll likely build up a greater tolerance for the fire. If they still set your mouth ablaze, drink milk (not water) to calm the flames.

Preparation

• The hottest part of a pepper is the network of veins on its inner walls (not in the seeds as often thought). Removing the veins will dampen its fire, but not significantly affect its vitamin content. Be careful when handling peppers. You will feel the burn if your pepper-stained fingers touch your eyes or other sensitive areas. Wear gloves when chopping them, or wash your hands immediately afterward.