A typical chili pepper packs more vitamin C than an orange, so if you need your extra C, eat chili peppers. How much vitamin C, you ask? A single 14 gram jalapeno pepper contains 10% of your daily needs. According to Nutrition Data, a single 73 gram chili pepper contains 83% of vitamin C. As a powerful antioxidant, it is very important for wound healing and immune function. According to Bridget Benelam of the British Nutrition Foundation. A red pepper contains twice the Vitamin C of a green one, and ten times the Vitamin A. One cup of raw, chopped red pepper gives 100 to 150 per cent of the recommended daily intake of Vitamin C and 80 per cent of Vitamin A.
Making the most of peppers
However, in order to benefit from their Vitamin C content, they mainly must be eaten freshly chopped or fry slowly on a low heat.
Vitamin C is destroyed by heat and is also water-soluble so if you boil red peppers, you'll lose a lot in the water. Levels of Vitamin C drop as soon as peppers have been chopped, so it is preferable to cut right just before eating.
To get the most beta-carotene and lycopene in Chiles, is good to cook them in olive oil and add oil to salad dressings. The cooking process enables the body to digest and absorbs these nutrients.
Chiles in general are packed with many other nutrients. They are very low in saturated fat, cholesterol and rank in the low range of glycemic index. It is also a good source of Vitamin E (Alpha Tocopherol), Riboflavin, Niacin, Folate, Iron and Magnesium, and a very good source of Dietary Fiber, Vitamin A, Vitamin K, Vitamin B6, Potassium, Copper and Manganese. (Source: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2895/2.)