Capsicums or bell peppers are vibrant vegetables with slightly bitter to sweet. These vibrant veggies often unlock many health benefits ranging from heart health, better vision, and stronger immunity to name a few. Let’s check how Capsicum can add to your overall health and wellness by adding to your day-to-day cuisine.
Also known as Bell Peppers in the US, Capsicum, or Shimla Mirch (in India). These are usually bell-shaped with a flattened bottom, founded and squat body, and have four lobes but can be tapered or elongated in shape as well. The outer shell is thick encompassing crisp flesh inside. The interior is majorly hollow and filled with tiny seeds that can be removed if not consumed as they may have a slightly bitter taste.
Capsicums are available in many colours mainly consisting of orange, yellow, green, and red and the colour usually depends on the ripeness levels. Their surfaces are usually matte to glossy depending upon the type of capsicums or bell peppers. The Capsicum Benefits are unmatched and is one of the most important vegetables to include in your diet. Before discussing Capsicum benefits, lets first have a look at the nutritional profile of Capsicum.
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| Particulars | Value |
| Calories | 46 Kcal |
| Protein | 1.5g |
| Carbohydrates | 9gFiber: 3gSugars: 6g |
| Fat | 0.5g |
| Vitamin A | 2,560 IU (51% of RDA) |
| Vitamin C | 190.3mg (317% of RDA) |
| Vitamin B6 | 0.3mg (17% of RDA) |
| Vitamin E | 2.3mg (12% of RDA) |
| Vitamin K | 9.8mcg (12% of RDA) |
| Folate | 26mcg (6% of RDA) |
| Potassium | 314mg (9% of RDA) |
| Copper | 0.1mg (6% of RDA) |
| Zinc | 0.2mg (1% of RDA) |
| Manganese | 0.2mg (6% of RDA) |
| Iron | 0.4mg (5% of RDA) |
Capsicums are rich in vitamin C and beta-carotene, both of which are good for your heart. It helps fight oxidative stress often caused by free radicals that can destroy cells in your body.
Capsicums are rich in potassium (the red type has the most) which has properties to regulate blood pressure as well as widen the blood vessels leading to lower blood pressure and ultimately, lower risk of heart disease. As per studies, capsicums can help reduce bad cholesterol such as triglycerides and LDL, and increase good cholesterol or lipoproteins in the body.
Capsicums have anti-diabetic effects as they help lower insulin resistance which is a condition where the body’s cells become less responsive to insulin, a precious blood sugar-regulating hormone that the pancreas creates. It helps increase appetite satisfaction and prevents the development and accumulation of fat cells. It prevents obesity which is one of the leading causes of diabetes.
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Studies suggest consuming capsicums in adequate amounts can help with eye health. Capsicums have two carotenoids – Lutein and Zeaxanthin, both of which fight oxidative damage to the retina that could otherwise contribute to macular degeneration or cataracts. Vitamin A present in capsicums is also good for overall good vision. All and all, Capsicum Benefits for eye health cant be ignored and consuming capsicums cuts back the risk of visual impairment.
Capsicums or bell peppers are rich in Vitamin C, a biologically active phytochemical and powerful antioxidant, that combats oxidative stress in the body caused by free radicals. These are free-floating substances that contribute to cellular damage and could cause chronic diseases including cardiovascular diseases. Vitamin C promotes the production of white blood cells (WBC) that your body needs to fight any illnesses and infections.
Additionally, Capsicum has capsaicin, a substance responsible for the spiciness of the pepper, with anti-inflammatory properties. There’s Vitamin K1 that contributes to blood clotting and better bone health.
Capsicums are often used for their pain-relieving properties. It has a bioactive substance called Capsaicin that has been found to suppress sensory neurons that are usually fired when you feel pain. Capsaicin is typically used to treat conditions such as fibromyalgia, arthritis, neuropathy as well as herpes.
Studies have shown capsaicin to have better pain-relieving properties compared to those who were treated with a placebo. Researchers have found that high-concentration of capsaicin can help with chronic and other types of pain even though the substance is known for adding spiciness to the pepper. Capsicums are also used in treating wounds thanks to their antibacterial properties although the studies on humans are limited.
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Anaemia is a condition that reduces the ability of your red blood cells (RBCs) to carry oxygen in the body. Those with anaemia can often feel tired and sluggish due to iron deficiency, a mineral required to absorb and carry oxygen in the RBCs.
Capsicums contain moderate quantities of iron plus vitamin C where the latter helps in the absorption of iron taking an anaemic person from being iron deficient to iron surplus. It also contains Folate (or Vitamin B9), another substance that your body needs for the production of RBCs, and failing to do so leads to anaemia. Folate is often prescribed to pregnant women due to high iron requirements.
Red capsicums contain a high amount of potassium, a mineral in your body that helps regulate blood pressure. It removes excess sodium content in the blood and lowers blood pressure that would otherwise have adverse effects on your heart. It is also good for the heart thanks to its low levels of cholesterol and saturated fat.
Capsaicin has vasodilatory properties that help widen blood vessels treat high blood pressure and improve blood flow in the body. It can assist in cutting down risks of heart conditions such as atherosclerosis – thickening of arteries due to plaque buildup within the arteries.
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The fibre found in capsicums is good for weight management. It makes you feel fuller for longer and relieves out of the body adding bulk to the stools. It also helps treat digestion-related issues such as constipation. It promotes weight loss and prevents the development of fall cells that accumulate to make a person obese over time.
Capsicums also contributes to increased metabolic rate thanks to capsaicin’s thermogenic effect. It essentially increases energy expenditure in the body thereby burning more calories and boosting metabolism assisting overall weight management.
Capsicums or bell peppers have a low glycemic index that doesn’t contribute to sudden blood sugar level spikes. It is high in fibre, slows down digestion, and increases the absorption of carbs and other minerals leading to a gradual rise in sugar levels. It comes with other essential minerals and vitamins that compound their impact on overall health management. The antioxidant properties offered by vitamin C reduce oxidative stress that may cause insulin resistance in the body.
Capsicums are four-lobed round-shaped (or elongated) veggies that are available in a variety of colours each with its touch of taste and adding a vibrant look to the dishes. The Capsicum benefits maintaining blood sugar levels, weight management, treating iron deficiency & beyond.
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Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Beato App does not claim responsibility for this information.
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