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8 Health Benefits of Capsicum

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Capsicum reminds us of that crunchiness, that snap, and one of our favorite toppings on our pizza! Capsicums, also commonly known as bell pepper or Shimla Mirch, is mostly a less spicy variety with many colors, such as red, yellow, green, and orange. They are not only delicious when eaten raw or cooked, but also very healthy. Peppers contain vitamin C, A, and β-carotene that our immunity, skin, and overall health needs.

It is native to Mexico and northern Latin America. It is scientifically called Capsicum annuum and belongs to the Solanaceae family.

Nutritional Value of Capsicum

Capsicum especially red and yellow capsicums are one of the best sources of carotenoids like beta-cryptoxanthin, zeaxanthin, capsanthin, quercetin, and lutein.

Each bite of capsicum would provide a rich profile of nutrients without adding many calories to your diet. As per NIN, 100 gms of green capsicum provide:

  • Energy: 16 kcal
  • Carbohydrates: 1.9 gms
  • Total Fat: 0.3 gms
  • Total Fibre: 2.1 gm
  • Vitamin C: 123 mg
  • Folic Acid: 52 mcg
  • Beta – Carotene: 328 mg
  • Vitamin A: 55 mcg

Adding green peppers to your daily diet has health benefits for many diseases. Let’s take a closer look at the benefits.

1: Helps Improve Metabolism:

Capsicum due to the presence of its active compound called capsaicin helps to activate thermogenesis and increase the metabolic rate. Unlike chilies, capsicum does not increase heart rate and blood pressure and can help you lose weight.   

2: High in Vitamins and Minerals:

In addition to being rich in fiber, capsicum is also rich in micronutrients that are extremely beneficial to body functions. Bell peppers are rich in vitamin C and thus help in many functions like immune function, wound healing, and collagen synthesis. In addition to vitamin C, capsicum is also rich in vitamin A, Vitamin A is important to support the immune system and reproduction.

Red and orange peppers are particularly rich in carotenoids, a form of vitamin A. In addition, vitamin B6 in pepper is relatively rich, which is an important vitamin for protein metabolism, fat, and carbohydrates. An essential B vitamin is necessary for the production of white blood cells and red blood cells in the bone marrow. Pepper also contains trace amounts of niacin, riboflavin, thiamine, and pantothenic acid.

3: Boon for an Eye:

Bell pepper especially is rich in vitamin A, which helps maintain healthy eyesight, especially night vision. They are a rich source of carotenoids called lutein, which can reduce the risk of macular degeneration. The most common is macular degeneration. The age-related cause of vision loss, green peppers also have high β-carotene and vitamin C content, which can protect the eyes from cataracts.

4: Can Help Prevent Cancer:

Red pepper is rich in antioxidants and anti-inflammatory substances and has a variety of anti-cancer properties. Excessive chronic inflammation and harmful chronic oxidative stress increase the risk of cancer. These factors can be counteracted by regular intake of phytonutrients with antioxidant and anti-inflammatory properties. In addition, it also contains sulfur compounds that promote health. Pepper/capsicum enzyme helps prevent gastric cancer and esophageal cancer. The carotenoid lycopene can effectively prevent prostate cancer, bladder cancer, cervical cancer, and pancreatic cancer.

5: Heart-Friendly Ingredient:

Being high in antioxidants and phytonutrients, capsicum is the best friend of the heart by helping reducing cholesterol levels and protect against free radicals. A Phytonutrient, especially lycopene which is high in red capsicums works hard to keep your heart healthy. Lycopene along with folate and Vitamin B6 helps to lower down homocysteine levels. 

6: May Protect Your Immune System:

Bell peppers can contain vitamin C, which is considered to be a biologically active phytochemical that supports the immune system. It can help strengthen the immune system, repair damaged tissues, and reduce the risk of oxidative stress. Research has also shown that different types of peppers have antibacterial properties: the extract is effective against Helicobacter pylori and Listeria monocytogenes.

7: May Reduce Anxiety

Pepper is rich in magnesium and vitamin B6. These two vitamins are very important for maintaining the normal functioning of the nervous system, relieving anxiety, and preventing panic attacks. Magnesium also helps relieve muscle tension caused by anxiety. It also helps to properly regulate the heartbeat.

8: Helps Reduce Inflammation:

Bell peppers are high in antioxidants, which can reduce inflammation. Inflammation is the root cause of most (if not all) chronic diseases today. Sweet pepper capsaicin extract can reduce inflammatory compounds in cell and animal studies. Pepper’s health benefits include reducing inflammation and improving the immune system by reducing inflammatory factors.

Read more about: 6 Unknown Benefits Of Mango Leaves

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a health care professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.

About the author

Riddhi Parmar

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