It’s no secret that vegetables are some of the best foods for immunity. They’re teeming with essential nutrients, which your body uses to protect cells and fight sickness-causing germs. But if a single vegetable came out on top, which one would it be? Ahead, a dietitian calls out the best vegetable for immunity—plus why it’s so great and how to eat more of it.
#1 Vegetable for Immunity
When it comes to immune support, red bell peppers win first place, according to Kristen Lorenz, registered dietitian.
“Red bell peppers are packed with immune-supporting nutrients, especially vitamin C and vitamin A,” explains Lorenz. A quick recap: Vitamin C supports the activity of neutrophils, a type of white blood cell that helps the body fight pathogens (i.e., disease-causing germs), notes Lorenz. It also boasts antioxidant properties, meaning it protects healthy cells from damage. What’s more, vitamin C promotes collagen formation, which is “crucial for maintaining the integrity of the skin and mucous membranes, which is our body’s first line of defense against pathogens,” shares Lorenz.
In fact, red bell peppers have more vitamin C than oranges, a popular fruit that’s often associated with immunity. “While a medium orange provides [about] 70 mg of vitamin C, a similar-sized red bell pepper contains 150 to 190 mg,” says Lorenz. “This rich vitamin C content supports red bell pepper’s standing as one of the most potent natural sources of this immune-boosting vitamin—among both fruits and vegetables,” she adds.
As for vitamin A? “Red bell peppers are rich in beta-carotene, a precursor to vitamin A,” says Lorenz. (In other words, beta-carotene turns to vitamin A in the body.) Vitamin A is involved in the function of T cells and B cells, which are important components of the immune system, notes Lorenz. It also helps the production of antibodies and immune cell response, ensuring your body can effectively fight germs. Plus, like vitamin C, vitamin A is needed for healthy skin and mucous membranes, “which act as physical barriers against pathogens,” says Lorenz.
But wait, there’s more: According to Lorenz, red bell peppers also offer vitamin E, folate, and small amounts of zinc and selenium. Vitamin E is an antioxidant that works with vitamin C; together, the duo protects cell membranes, thereby supporting immune cells, notes Lorenz. “Folate is essential for DNA synthesis, which helps in the production and maturation of immune cells, while zinc and selenium are trace minerals that boost the immune response, aiding in wound healing and reducing inflammation,” says Lorenz.
Finally, red bell peppers contain fiber, a nutrient that keeps your gut—and gut bacteria—in tip-top shape. This further contributes to immune function, as a healthy gut is needed for an optimal immune response.
What About Green, Yellow, and Orange Bell Peppers?
Contrary to popular belief, different colored bell peppers aren’t from different plants. They’re all from the same plant, but have different levels of ripeness.
Specifically, red bell peppers are fully ripened on the vine, while other colors are less ripe. “This ripening process enhances both vitamin C and beta-carotene, making red bell peppers better for immune function compared to other colors,” says Lorenz.
How to Eat More Red Bell Peppers
Now that you fully understand the immune-boosting powers of red bell peppers, here’s how to eat more of them!
Snack on Raw Slices
According to Lorenz, red bell peppers are sweeter than their green, yellow, and orange counterparts, so they’re satisfying for snacking. “Try pairing raw bell pepper slices with hummus or tuna salad, which offers fiber and protein to keep you fuller for longer,” says Lorenz.
Add Red Bell Peppers to a Stir-Fry
Toss diced red bell peppers into your next stir fry, where the vegetable will provide immune-boosting nutrients and a tasty crunch. For best results, add the bell pepper “during the last few minutes of cooking to retain its vitamin C content, which can degrade under prolonged heat,” explains Lorenz.
Blend Them in Soup
Take a tip from Lorenz and add roasted bell peppers to your next pureed soup. They’ll enhance the creaminess and vitamin content of the dish, giving you a two-one punch of benefits. Try it in Vegan Creamy Tomato Soup, Harissa Carrot Soup, or Red Lentil Squash Soup With Lemon.
Use Peppers in Quiche
Upgrade your favorite quiche recipe with diced red bell peppers. You can also add them to quiche cups, which are perfect for an on-the-go breakfast. Just be sure to pre-cook the peppers; this will reduce their moisture content and prevent a watery quiche.
Make Stuffed Peppers
“Often, green bell peppers are used for stuffed pepper recipes—but an easy swap is to use red bell peppers instead,” says Lorenz. “Load it up with ground seasoned turkey and rice, top with cheese, and bake in the oven for a balanced, nutrient-dense meal.” For a meat-free twist, omit the turkey and use beans, lentils, or crumbled tempeh instead.