Peppers
All colours of pepper — red, yellow, orange, and green — are safe and beneficial during pregnancy. Red peppers in particular are one of the richest sources of vitamin C.
Peppers (capsicum) are completely safe throughout pregnancy and are among the most vitamin C-rich vegetables available. A single red pepper contains approximately two to three times the daily vitamin C requirement — significantly more than an orange. Vitamin C is important during pregnancy for immune function and, crucially, for enhancing the absorption of non-haem iron (the type of iron found in plant foods and supplements). This makes peppers a particularly useful food pairing with iron-rich meals. Red, orange, and yellow peppers have higher vitamin C content than green peppers, which are picked earlier. All colours also provide vitamin B6, folate, potassium, and a range of antioxidants. Peppers can be eaten raw in salads and as a snack, roasted, stuffed, stir-fried, or added to soups, stews, and pasta dishes. Wash before eating regardless of whether you remove the skin.
What to be aware of
- Wash peppers under cold running water before eating or preparing.
- All colours of pepper are safe — red, orange, and yellow peppers are higher in vitamin C and antioxidants than green.
- Spicy chilli peppers are also safe — see the spicy food article if you have questions about heat and pregnancy.
NHS guidance: https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/