Including bell peppers in your winter dishes may help prevent the latest strain of ‘super’flu,’ experts have revealed.
The latest CDCdata indicates that a new influenza strain, H3N2 subclade K, known as ‘super flu,’ is increasing across the country,with ‘extremely high’ activity in 32 states.
One out of every three tests for the virus showed positive results during the final week of December, as per the most recent data, an increase from one out of four in the previous week.
Hospital admissions have also increased by 54 percent within a single week, rising from 18 per 100,000 to 28 per 100,000.
At least nine children have died this season, including two young children in Boston and a teenager fromOhiowho died just five days after seeing her doctor with ‘common flu symptoms.’
Although annual flu shots are the most effective method to avoid the virus, nutrition can also enhance the immune system, especially by consuming foods rich in protective vitamin C.
Oranges have long been a reliable method to boost vitamin C consumption, yet studies indicate that bell peppers might contain even greater amounts, with the color of the pepper affecting the precise quantity.
All hues of bell peppers are packed with vitamin C and antioxidants, known to reduce inflammation and enhance the performance of immune cells, yet nutrition experts tend to prefer red bell peppers when given an option.
The color of a bell pepper indicates its level of ripeness, with green peppers being the least mature and red ones showing the highest degree of ripeness.
Kara Lydon, a certified dietitian and expert in intuitive eating based in Boston,told HuffPostRed bell peppers usually rank highest in terms of general nutritional benefits. As red peppers take the longest to ripen, they contain the highest levels of antioxidants.
Prolonged ripening periods lead to higher concentrations of vitamins A and C in red bell peppers.
A research paper released in theInternational Journal of Nutrition and Food Sciencediscovered that red bell peppers contain up to 60 percent more vitamin C compared to green peppers.
A single serving of chopped red bell peppers provides approximately 200 milligrams of vitamin C, which is almost three times more than what is found in an orange and equals 169 percent of the daily recommended intake.
The chili peppers also include the antioxidants capsanthin, violaxanthin, lutein, quercetin, and luteolin.
Antioxidants are substances that safeguard cells against harm induced by unstable molecules known as free radicals. If not controlled, free radicals can damage cell DNA, proteins, and lipids.
This leads to oxidative stress, a disruption between free radicals and antioxidants, resulting in inflammation that progressively raises the likelihood of long-term illnesses such as heart disease and cancer.
A single cup of red bell peppers has only 30 calories.
Nevertheless, preparing the peppers in various methods could affect their vitamin and antioxidant content. Maggie Michalczyk, a registered dietitian based in Chicago, cautioned against boiling them or cooking them with excessive heat, as this might lead to a reduction in vitamins and antioxidants.
“Steaming and stir-frying are two effective methods to prepare bell peppers, helping to minimize the loss of water-soluble vitamins such as vitamin C,” she said to HuffPost.
Red bell peppers are also fat-soluble, indicating that their vitamins dissolve in fats and oils. Therefore, Michalczyk suggests cooking them in extra-virgin olive oil, which contains beneficial fats such as omega-3s.
To transform peppers into a dish, Lydon recommends filling them with lean protein and whole grains.
“Enhance the meal to be well-rounded and fulfilling by including a lean protein source such as ground turkey, chicken, or fish, a high-fiber carbohydrate like brown rice or quinoa, and a healthy fat such as cheese or avocado,” she mentioned.
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