Bell Peppers (Capsicum, Shimla Mirch) Health Benefits, Nutritional Information + Healthy Recipes
Bell peppers (commonly called as capsicum in India) have a knack or pepping up any dish they are added to. Their vibrant colours, crisp and juicy texture and mildly-spicy taste add to the visual and culinary appeal of any dish.
Rajma Vegetable Healthy Lunch Salad, One Dish Meal
When they are chopped and used raw in salads like the Rajma Vegetable Healthy Lunch Salad, they give a spicy flavour as well as exciting crunch.
They are just as nice when worked into dishes like stir-fries and soups like the Oats and Roasted Capsicum Soup. They can be sliced into strips and fried, roasted whole or in pieces, or chopped and incorporated into salsas or other sauces. Because of its hollow structure, bell pepper is also ideal for stuffing. You can pick small bell peppers, stuff them with cheese and bake them, or stuff them with a desi aloo masala, dip in batter and deep-fry! Whenever you cook or bake bell peppers alone or with other veggies, try to cook them only up to the limit where they retain a little bit of their crunch – this makes them tastier and more interesting.
Oats and Roasted Capsicum Soup
Fortunately for us, this scrumptious veggie is also very healthy! From being good for your skin and fighting arthritis to protecting the cells from free radicals, this wonderful veggie can enhance your health in many different ways. Here’s how…
11 Super Health Benefits of Bell Peppers, Capsicum
1. Low Glycemic Index
Capsicum has a Glycemic Index of 40 which is low. Glycemic Index are for foods you eat, ranks carbohydrate-containing foods by how quickly they digest and raise your blood sugar or glucose levels. Foods rank from 0 to 50 are low GI, 51 to 69 are medium and 70 to 100 are high. Foods that are high in GI are not suitable for weight loss and diabetics. Foods like Capsicum have a low GI and hence don't spike your glucose level as they are absorbed slowly. Great for weight loss and diabetics. Grilled Bellpepper Carrot and Mushroom should be welcome addition to any healthy diet.
Grilled Bellpepper, Carrot and Mushrooms, Healthy Accompaniment
2. Good for Bones
Rich in Vitamin K which is good for bone metabolism. Bone metabolism is a continuous process where mature bone tissue is removed from the skeleton and replaced by new tissue. When injuries occur to the bone like fractures or bruises, then Vitamin K kicks in to heal the injury. Vitamin K prevents loss of bone density and preventing the onset of Osteoporosis (1). Lightly sautéed recipes like Mushroom Capsicum and Paneer Stir fry is a good way to get nutrients for bones.
Mushroom, Capsicum and Paneer Stir-fry
3. Skin Health
Rich in vitamin C, bell peppers help in the formation of collagen and improves skin health. Fill your plate with a nutritious Quinnoa Corn and Capsicum Salad. Gain in fiber, vitamin A, vitamin C and a whol lot of other minerals from this salad. Stay healthy!
Quinoa, Corn and Capsicum Salad
4. Immunity booster
It has a good dose of vitamin C, which will boost your immunity and also protect and maintain the lining of the heart. Vitamin C gives great defense against coughs and colds (2). Vitamin C is destroyed with heat, thus it is recommended that you may eat bell peppers in salads like Vegan Healthy Lunch Salad and Lettuce and Paneer Salad in Sesame Dressing.
Vegan Healthy Lunch Salad, Office Salad
5. Low carb
Bell peppers are extremely low in carbs and therefore do not raise blood glucose levels. One cup of chopped capsicum has only 2.24 grams of carbs. If you’re on a low carb diet then Capsicum-and-Bean-Sprouts-Stir--Fry-Soup and Mushroom and Green Capsicum Subzi are the best low carb capsicum recipes you can have.
Mushroom and Green Capsicum Subzi
6. Good for Weight Watchers
Bell peppers are low in calories. A study stated that Capsaicin (found in capsicum) and green tea together worked to suppress hunger and increased satiety (3). Bell peppers contain negligible amount of fat i.e. 1 Cup will contain only 0.41 grams of fat. Good for weight watchers. You can freely toss bell peppers into your salads like Bean Sprouts and Capsicum Salad.
Bean Sprouts Salad in A Peanut Chilli Dressing
7. Reduces inflammation
Capsaicin, an ingredient found in capsicum is beneficial in treating arthritis. It works by first stimulating and then decreasing the intensity of pain signals in the body. Masoor Beets, Zucchini, Peppers Lunch Salad is a one dish meal to gain all nutrients.
Masoor, Beets, Zucchini , Peppers Lunch Salad, Healthy Veg One Dish Meal
8. Antioxidant Rich
Capsicum has a rich mix of phytonutrients, which makes it a good source of antioxidants. Phytonutrients are compounds found in plants that protect them from bugs. When we consume foods rich in phytonutrients, they fight for our health too! Capsaicin acts as an antioxidant, protecting the cells of the body from damage by harmful molecules called free radicals. Beta carotene is also a potent antioxidant present in bell peppers. Herbed Capsicum Paratha are a real treat for tastebuds.
Herbed Capsicum Paratha
9. Cancer protective
Being rich in Carotenoids bell peppers are protective against cancers of skin (4), breast (5) and prostate (6). Make salads a part of your daily meanls and include antioxidant capcium by way of Cucumber Capsicum and Celery Salad.
Cucumber, Capsicum and Celery Salad
10. Promotes Eye Health
Colourful capsicums are not only visually appealing but also good for your eyes too, as they contain antioxidant Lutein, which protects the eye from cataracts and degeneration of the eye (7). It is also rich in beta carotene which is a Pro-Vitamin A required for healthy eyes. Try making Coloured Capsicum and-Paneer Subzi and Roasted Capsicum Soup for better eye vision.
Roasted Capsicum Soup
11. Good for Blood
Capsicum is high in Folate or folic acid, which is important for rapid growth and multiplication of RBC’s and WBC’s in the bone marrow. 1 cup of chopped capsicum gives 31.6% of Recommended Daily Allowance for folic acid and it is good to have before and during pregnancy as the requirements increase. Try a daily fare like Corn Capsicum Subzi. Being rich in Vitamin C, it enhances iron absorption from food. Iron is an important component of haemoglobin, the substance in red blood cells that carries oxygen from your lungs to all parts of the body.
Nutritional Information for Capsicum, Bell Peppers
Nutritional Information for 1 Cup of Chopped Bell Peppers
One Cup of Chopped Bell Peppers is grams 122 grams.
RDA stands for Recommended Daily Allowance.
|1.35 grams of Protein
||1.79 grams of Protein
||1.64 grams of Protein
|2.24 grams of Carbs
||2.61 grams of Carbs
||2.37 grams of Carbs
|0.41 grams of Fat
||0.57 grams of Fat
||0.50 grams of Fat
|150.06 mg Vitamin C = 375.15% of RDA (about 40 mg)
||136.64 mg Vitamin C = 341.6% of RDA (about 40 mg)
||154.94 mg Vitamin C = 387.35% of RDA (about 40 mg)
|3063.42 mcg of Vitamin A = 63.82% of RDA (about 4800 mcg)
||3717.34 mcg of Vitamin A = 77.44% of RDA (about 4800 mcg)
||3314.74 mcg of Vitamin A = 69.11% of RDA (about 4800 mcg)
|63.2 mg of Folic Acid = 31.60% of RDA (about 200 mg)
||76.29 mg of Folic Acid = 38.14% of RDA (about 200 mg)
||80.70 mg of Folic Acid = 40.35% of RDA (about 200 mg)
|30.08 mcg of Vitamin K = 25.06% of RDA (about 120 mcg)
||34.67 mcg of Vitamin K = 28.89% of RDA (about 120 mcg)
||43.00 mcg of Vitamin K = 35.83 % of RDA (about 120 mcg)
|2.75 grams of Fibre = 11.0% of RDA (about 25 grams)
||2.67 grams of Fibre = 10.68% of RDA (about 25 grams)
||2.67 grams of Fibre = 10.68% of RDA (about 25 grams)
|0.18 mg of Vitamin B6, Pyridoxine = 9.0% of RDA (about 2 mg)
||0.29 mg of Vitamin B6, Pyridoxine = 14.50% of RDA (about 2 mg)
||0.30 mg of Vitamin B6, Pyridoxine = 15% of RDA (about 2 mg)
|0.68 mg of Vitamin B3, Niacin = 5.66% of RDA (about 12 mg)
||0.80 mg of Vitamin B3, Niacin = 6.66% of RDA (about 12 mg)
||0.71 mg of Vitamin B3, Niacin = 5.91% of RDA (about 12 mg)
|28.06 mg of Phosphorus = 4.67% of RDA (about 600 mg)
||37.58 mg of Phosphorus = 6.26% of RDA (about 600 mg)
||52.86mg of Phosphorus = 8.81% of RDA (about 600 mg)
|0.06 mg of Vitamin B1, Thiamine = 4.61% of RDA (about 1.2 to 1.5 mg)
||0.12 mg of Vitamin B1, Thiamine = 9.41% of RDA (about 1.2 to 1.5 mg)
||0.17 mg of Vitamin B1, Thiamine = 13.07% of RDA (about 1.2 to 1.5 mg)
|14.44 mg of Magnesium (Mg) = 4.12% of RDA (about 350 mg)
||23.87 mg of Magnesium (Mg) = 6.82% of RDA (about 350 mg)
||21.02 mg of Magnesium (Mg) = 6.00% of RDA (about 350 mg)
|187.88 mg of Potassium (K) = 3.99% of RDA (about 4,700 mg)
||273.28 mg of Potassium (K) = 5.81% of RDA (about 4,700 mg)
||295.24 mg of Potassium (K) = 6.28% of RDA (about 4,700 mg)
|17.95 mg of Calcium (Ca) = 2.99% of RDA (about 600 mg)
||19.22 mg of Calcium (Ca) = 3.20% of RDA (about 600 mg)
||23.33 mg of Calcium (Ca) = 3.88% of RDA (about 600 mg)
|0.58 mg of Iron (Fe) = 2.76% of RDA (about 21 mg)
||0.46 mg of Iron (Fe) = 2.19% of RDA (about 21 mg)
||0.84 mg of Iron (Fe) = 4.0% of RDA (about 21 mg)
|0.03 mg of Vitamin B2, Riboflavin = 2.72% of RDA (about 1.1 mg)
||0.03 mg of Vitamin B2, Riboflavin = 2.72% of RDA (about 1.1 mg)
||0.02 mg of Vitamin B2, Riboflavin = 1.81% of RDA (about 1.1 mg)
|0.18 mg of Zinc (Zn) = 1.8% of RDA (about 10 mg)
||0.41 mg of Zinc (Zn) = 4.1% of RDA (about 10 mg)
||0.31 mg of Zinc (Zn) = 3.1% of RDA (about 10 mg)
|2.24 mg of Sodium (Na) = 0.11% of RDA (about 1902 mg)
||2.07 mg of Sodium (Na) = 0.10% of RDA (about 1902 mg)
||1.90 mg of Sodium (Na) = 0.09% of RDA (about 1902 mg)
Make Your Food Healthful with Bell Peppers!!!
Oats and Roasted Capsicum Soup and Capsicum and Bean Sprouts Stir Fry Soup great low calorie soup loaded with Vitamin C for weight loss.
Capsicum and Bean Sprouts Stir- Fry Soup ( Eat Well Stay Well Recipes )
Have capsicums as a part of your Lunch or Dinner! Herb Capsicum Paratha is a unique Mexican style recipe which has a great taste and is easy to make. Stuffed Capsicum in Tomato Gravy is a tangy dish to relish with rotis and parathas.
Stuffed Capsicum in Tomato Gravy
Capsicums are great to be used in salads like Cucumber Capsicum and Celery Salad and Stuffed Capsicum with Curds Cucumber and Penne Salad that will boost your antioxidant levels.
Stuffed Capsicum with Curds, Cucumber and Penne Salad
Try making from our capsicum recipes below. You can check out many more on our website and app too.