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 11 Super Health benefits of Bell Peppers (Capsicum)

  Last Updated : Oct 26,2018

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Bell Peppers (Capsicum) 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.

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. Strips of pepper can be grilled Char Grilled Aubergine and Sweet Peppers Salad along with other vegetables such as Zucchini, Zucchini, onions and tomatoes and served as a vegetable platter. 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.

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.

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).

3. Skin Health
Rich in vitamin C, bell peppers help in the formation of collagen and improves skin health.

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 or lightly sautéed recipes like Mushroom Capsicum and Paneer Stir fry can be cooked to preserve the vitamin C.

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.

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.

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.

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.

9. Cancer protective
Being rich in Carotenoids bell peppers are protective against cancers of skin (4), breast (5) and prostate (6).

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.

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. 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.

Green Capsicum Red Capsicum Yellow Capsicum
19 Calories 23 Calories 21 Calories
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.

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.

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.

Try making from our capsicum recipes below. You can check out many more on our website and app too.

Happy Cooking!

health benefits of bell peppers capsicum

No sweat, just fun! This easy-to-make cold starter is as quick as it can get. All you need to do is shape a dough of malai paneer into balls and coat it with chopped bell peppers. The soft white colour and melt-in-the-mouth texture of paneer combines beautifully with the totally contrasting crunch, sharp taste and vibrant colours of the bell peppers, making this innovative starter a sure-shot hit with everybody. The Malai Paneer Bell Pepper Balls are loaded with good fat, and can also be enjoyed as a snack. They can be eaten immediately or stored in an air-tight container for seven days.
Bell peppers have the benefit of being both healthy and tasty – a rare combination! They have a zingy taste, which boosts the flavour of any dish, as well as a nice crunchy mouth-feel. While they can be added to any salad, pizza , pasta or subzi , they can also be cooked alone as in the case of this healthy accompaniment. To make Roasted Bell Peppers, the capsicum strips are marinated with herbs and spices, coated with olive oil and grilled to perfection. Bell peppers are rich in antioxidant vitamin C. Even though some amount of the vitamin might be lost while grilling, you can still benefit from what remains. Plus, this veggie is low in calories, so this accompaniment is a good choice for weight-watchers too. Enjoy it immediately after preparation to enjoy the special texture of the grilled bell peppers.
 by Tarla Dalal
Bright red and flavourful, this soup is ideal for diabetics. Capsicum contains vitamin A and folic acid, an antioxidant that helps to fight the free radicals that otherwise attack healthy cells and lead to complications. Oats being high in fibre helps to lower blood glucose levels. A soup of the duo, flavoured with garlic, tomatoes and spices, is a brilliant start to a meal, and is sure to raise the diners’ expectations of what awaits them in the coming courses.
A unique salad of roasted mushrooms and crunchy, colourful capsicums, flavoured with peppy herbs and tangy lemon juice. Roasting the mushrooms gives them a brilliant flavour and texture, which makes this salad very different and quite irresistible too. Moreover, mushrooms and capsicum are both low in calories and fat, and rich in fibre, which makes the Roasted Mushroom and Coloured Capsicum Salad a good option for weight-watchers. Indeed, who can say ‘No’ to a dish like this, which is both healthy and fabulously tasty! Serve with Boiled Hakka Noodles and Schezwan Sauce
Exotic! That’s what this salad is. With a rare combination of roasted capsicum and alfalfa sprouts with an even more tasteful dressing based on peanuts with a dash of lemon, this salad is a good source of Omega-3 fatty acids , vitamin B1 and B3, which makes it a healthful choice despite being high in calories. The B-complex vitamins found in the Roasted Capsicum and Alfa-Alfa Sprouts Salad with Peanut Dressing are very important for proper metabolism of the body. Pair it with a bowl of Creamy Onion, Spinach and Carrot Soup and Paneer and Spring Onion Wrap for a perfect healthy meal.
Char grilled aubergine and sweet peppers are tossed with celery, walnut, parsley and olive oil dressing.
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Occasionally, all of us feel like skipping our regular staples and opting for a salad lunch instead. With health-consciousness on the rise, some people are even doing it on a regular basis. The Rajma Vegetable Healthy Lunch Salad is one such one-dish meal, which is so tasty that you will not miss your regular food. Bursting with flavour and loaded with multi-textured ingredients, this salad is very satiating too. It has a good mix of beans and veggies, laced with a flavour-packed, olive oil based dressing. Olive oil gives you omega-3 fatty acids , while baby spinach and rocket leaves are rich in iron and anti-inflammatory nutrients. Coloured capsicums give you a good dose of Vitamin C , while carrots are good for your eyes and onions prevent cancer. Rajma gives your body the protein it needs to keep your bones healthy, as well as iron to increase haemoglobin levels. With so much of goodness, this salad is enough to satisfy most of your hunger at lunch time. You can also try other salads like Whole Masoor Salad or Roasted Capsicum and Alfa-alfa Sprouts Salad with Peanut Dressing .
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