Peppers (Capsicum)
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.
Last updated: September 2026 Cross-checked against NHS guidance
Peppers (capsicum, or shimla mirch in Hindi) 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.