A FRIEND of mine started a small project, which was brought by his love of eating fresh foods. He was disappointed that every time he went to the market, there was nothing fresh for him to buy. Eventually the kitchen garden has grown expanded to a whole acre full of fresh vegetables, with half of an acre full of bell peppers. This is a person who includes bell peppers in almost all his dishes.One my favorite foods that I enjoy eating are raw bell peppers. A few years ago bell peppers were mainly found in green, thanks to technology they now come in variety of colours including yellow, orange and red. Bell peppers are a delicious vegetable that can be enjoyed either raw or cooked. When served raw, bell peppers have a crisp texture that lends itself to salads and makes a perfect complement to dips. When bell peppers are cooked they take on a smoky, sweetness that enhances many dishes.  Green bell peppers are somewhat bitter in flavor while red and orange peppers tend to be much sweeter. Red bell peppers are also used to make paprika which chili powder. In addition to their great flavor, bell peppers have great nutritional value.Bell peppers contain very high amounts of vitamin C and Vitamin A. Bell peppers also contain significant amounts of vitamin B 6 and dietary fiber.Bell peppers are low on calories.  When eaten raw, because of fiber they help you feel full, yet with very few calories.Bell peppers are a great source of antioxidants. Antioxidants are free radical scavengers that help to keep the body in tip-top shape. Not only are bell peppers high in the antioxidant vitamins C and A, they are also a good source of lycopene. Consuming foods with lycopene has been shown to lower the risk of prostate, bladder, cervical and pancreatic cancers.Type-2 is increasing at an alarming rate, despite the fact that it has long been established that this condition is entirely preventable through proper diet and regular exercise. Foods rich in fiber, such as bell peppers, can help prevent and control diabetes because of the way dietary fiber helps regulate the body’s rate of insulin production, thus preventing insulin spikes. Conversely, diets that are low in fiber-rich foods can dramatically increase the risk of type-2 diabetes developing.The vitamins, carotenoids and flavonoids that bell peppers contain have all been shown to protect against free radical damage. Vitamins A, C and E, in particular, help to neutralize and eliminate free radicals that cause cholesterol to become oxidized and a threat to your heart and arteries.Quercitin and luteolin, two other nutrients found in bell peppers, offer similar protective effects. Bell peppers are also a good source of lutein and zeaxanthin, two other carotenoids known to protect cardiovascular health. Additionally, folate, B6 magnesium, and potassium, all of which are found in bell peppers, are also very good for the heart. Magnesium and potassium can also help regulate and lower blood pressure levels, while folate and B6 both help to keep homocysteine levels in check.When buying, look for peppers that are vibrant in color. The skins should be firm and unblemished. Avoid peppers with any dark spots. Red bell peppers contain lutein, a phytonutrient that has been proven to have a protective benefit against macular degeneration.