Bell Peppers : Health Benefits of Bell peppers/ Capsicum

Health Benefits of Bell peppers/ Capsicum:

Bell peppers also referred as capsicum doesn’t come with that spicy image. This colourful and crunchy vegetable is packed with several nutrients. Either enjoyed baked or roasted, bell peppers have good source of thiamine, vitamin B6, vitamin C, folic acid, lycopene and beta carotene. This vegetable also contain photochemical that works as an antioxidant. Bell peppers are commonly used in salads and as an ingredient to spice up bland dishes.

Bell Peppers

Composition of Bell Peppers / Capsicum in 100 grams

Bell Peppers/Capsicum

Nutrition per value in 100gm

Vitamin C

190 mg

Vitamin A

5700 IU

Vitamin B6 (pyridoxine)

0.25 mg

Dietary fiber

2 g


5 mcg

Vitamin K

4.90 mcg


0.12 mg


22 mcg


179.17 mg

Vitamin B1 (thiamin)

0.07 mg

Vitamin E

0.68 mg


0.01 g


0.07 mg


Here are some of the health benefits of Bell peppers/Capsicum:

Healthy Lungs:

Since bell pepper / Capsicum contains a huge amount of antioxidants, they help to detoxify the entire body and keep various diseases at bay. Presence of beta-carotene and the carotenoid antioxidant has shown to be of great help protecting the lungs form various disease.

Cancer Prevention:

Red bell pepper / Red Capsicum contains beta-cryptoxanthin and carotenoids which have been known to reduce the chances of cancer. An antioxidant named lycopene has been shown to prevent certain types of cancer, particularly lung, prostate, pancreatic and bladder. Presence of folate, fibre, vitamin C and beta-carotene helps to reduce the chances of colon cancer.

Healthy eyesight :

Bell peppers/ Capsicum have been used to improve your eyesight. Presence of antioxidants such as zexanthin and lutein help to prevent macular degeneration i.e. a type of loss of eyesight caused due to aging.

Prevent cataract

Presence of vital vitamins such as vitamin C and beta-carotene, helps to fight against cataract.

Control cholesterol levels :

Bell pepper controls your cholesterol level and thereby reduces the risk of Type 2 diabetes. Bell pepper has presence of substantial fibre content that helps to lower the cholesterol levels. In addition, it also reduces any cardiovascular ailments related disease.

Lowers inflammation :

Since they are an excellent source of vitamin C bell peppers can neutralize free radicals and also reduce body inflammation.

Osteoarthritis :

Bell pepper/ Capsicum contain presence of vitamin C; it helps to reduce the signs of rheumatoid arthritis and osteoarthritis.

Increase appetite :

Bell peppers have been used as an important source of food to increase ones appetite.

Protect skin :

Bell peppers/ Capsicum come in various colours such as yellow, green, orange and red. Yellow bell peppers feature a great source of vitamin C. Presence of this vital element helps to produce collagen. Collagen promotes skin turgor and skin elasticity and thus protect against skin damage.

Control blood level and reduces heart disease: Bell pepper/ Capsicum contains vitamin B9 (also known as folic acid) and vitamin B6. If you want to control your blood levels and reduce any heart related disease, you need to consume raw bell pepper juice.

Additional benefits :

Whichever colour of bell pepper/ capsicum you choose, they have high source of potassium content. Potassium helps to keep your body minerals and fluids well balanced. 1 cup of green pepper has 261 mg of potassium while the yellow and red varieties have around 300 mg per cup.

Prevent prostate cancer :

Frequent consumption go red peppers can reduce the chances of prostate cancer. Pepper contains the presence of lycopene and carotenoid that acts as an antioxidant and fight against prostrate cancer.

Prevent lung cancer :

Usual eating of beta-cryptoxanthin and carotenoid from bell peppers /Capsicum can help lower the chance of lung cancer.

Enhance body defence system: 

According to various scientific tests and research, food that contain excess amount of vitamin C (such as bell pepper) boost up the entire body defence mechanism.

Healthy heart :

Bell Peppers/ Capsicum have significant amount of vitamin B6 and folic acid. Presence of such composition helps to lower the percentage of homocysteine in our body that have been produced in your body due to chemical process or a methylation cycle. Excess amount of homocysteine in our body can destroy our blood vessels and increase the chances of heart diseases and stroke.

Uses of Bell peppers/Capsicum:

Red, yellow or orange Bell peppers / Capsicum are too expensive to buy but they make an excellent salads or soups. Bell peppers also known as capsicum or sweet pepper are used world-wide in raw juice therapy. For that extra addition of colour in your salad you can put the slices of bell peppers. Peppers are described as a good source of nutrition

Some of the useful recipes of Bell peppers/Capsicum :

  1. Heat oil, mix peppers, cabbage and onions fry till soft. Sprinkle salt and pepper according to the taste. You need cook this salad for a minute and then serve.
  2. Take 1 large bell pepper, 6 green sliced onions, 3 garlic cloves, 2 tbsp basil or parsley, 1/4 teaspoon red chilli flakes, 2 Tbsp sherry vinegar, 2 Tbsp olive oil, salt and black pepper. Mix all the ingredients into a bowl and serve with carnitas, steak or carne asada.



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