The Ultimate Guide to Bell Pepper (Shimla Mirch) Health Benefits
About Bell Pepper
Bell peppers, also known as sweet peppers or capsicums, are polygonal in shape, mild and sweet in taste, and crispy in texture. It has several tints, including green, red, yellow, and orange.
Bell peppers are low, mild temperature-loving botanical fruits cultivated and consumed like vegetables; they are a nightshade family member, along with tomatoes and chili peppers.
Bell peppers are mainly grown in southern and central India, and the leading states that produce the crop are Karnataka, Tamil Nadu, Andhra Pradesh, Maharashtra, Uttar Pradesh, and Himachal Pradesh.
Nutritional Profile of Bell Pepper
Bell peppers are a great complement to a healthy diet since they are low in calories and high in antioxidants and vitamin C.
Every hue has a distinct flavour and nutritional worth which is as mentioned below
| Nutrients Per 100 g | Green Bell Pepper | Yellow Bell Pepper | Red Bell Pepper |
| Calories | 16.25 kcal | 18.64 kcal | 19.83 kcal |
| Water | 93.89 g | 93.38 g | 92.99 g |
| Protein | 1.11 g | 1.35 g | 1.47 g |
| Carbohydrates | 1.84 g | 1.95 g | 2.14 g |
| Fibre | 2.06 g | 2.19 g | 2.19 g |
| Vitamin C | 123 mg | 127 mg | 112 mg |
| Folate | 51.85 mcg | 66.15 mcg | 62.54 mcg |
| Potassium | 154 mg | 242 mg | 224 mg |
| Magnesium | 11.84 mg | 17.23 mg | 19.57 mg |
| Beta Carotene | 328µg | 166µg | 246µg |
| Calcium | 14.75 mg | 19.13 mg | 15.76 mg |
It’s important to remember that bell peppers’ nutritional value varies according to their colour; red peppers provide more potassium, vitamin C, and folate than their yellow, orange, or green counterparts.
However, the protecting plant components called polyphenols are far more abundant in immature green peppers than in their mature red counterparts.
Health Benefits of Bell Pepper
1. Aids Weight Management
Bell pepper may be a great supplement to a balanced diet and fitness plan. The fibre content is the reason it aids with weight management. Also, water makes up more than 90% of the weight of bell peppers.
Because of their high water content, they provide very little calories—about 20 per 100 grams. This implies that you can consume many of them without feeling overindulged.
As a result, its high water and fibre content can aid in promoting feelings of fullness, perhaps reducing the likelihood of overeating later. Including bell pepper in your diet may help you control your appetite and make better food choices throughout the day.
2. Promotes Eye Health
The two most prevalent visual impairments, คาสิโนออนไลน์ UFABET ฝากถอนรวดเร็ว เริ่มต้นเล่นง่าย macular degeneration and cataracts, are mostly brought on by infections and ageing. Nonetheless, diet could also have a big impact on eye health.
Bell peppers contain comparatively high levels of the carotenoids lutein and zeaxanthin. 100g of bell peppers contain 164-280 mcg of lutein & 17-21mcg/100g of zeaxanthin.
These compounds may promote eye health. They could guard against oxidative damage to your retina, the inner wall of your eye that is sensitive to light.
Consuming foods high in these carotenoids on a regular basis may help control the risk of cataracts and macular degeneration, two conditions that can impair vision. Thus, having capsicum as part of your diet might promote eye health.
3. Boosts Immunity
Bell peppers contain antioxidants(vitamins C, A, and E) and immunomodulators, which help boost immunity, thereby managing cough and sore throat & may help in wound healing.
Red bell peppers, in particular, provide even more vitamin C than citrus fruits. Their vitamin C content can be up to double that of citrus fruits.
In addition to supporting cardiovascular health and reducing the length of the common cold, eating a diet high in antioxidants can help boost your immune system overall.
4. Manages Anaemia
Iron deficiency is the most prevalent cause of anaemia. A drop in iron causes the blood’s oxygen content to drop as well.
This is the reason why persons with anaemia frequently feel lethargic and exhausted despite engaging in no significant physical activity.
Anaemia can occur due to malabsorption of iron in the body or inadequate intake of iron & vitamin C-rich foods in the diet.
Iron and vitamin C are abundant in capsicum. This combination may help to manage anaemia and improve the effective absorption of iron.