I am edible. I am green. I am yellow. I am red. Sometimes you may find me in orange too! What may this coloured food item be? Capsicum! Capsicum, with the scientific name Capsicum annuum, is a member of the Solanaceae family. Capsicums are known as bell peppers in America, shimla mirch in India, and peppers in the United Kingdom. Capsicums originated from northern Latin America and Mexico and are available in various colours ranging from green, red, yellow and orange. These varieties are not only delicious when eaten as a topping on a pizza or cooked as a veggie, but they are also very healthy. Let us find some interesting benefits of this vegetable.1
In my view, it’s fascinating how modern studies are now catching up with the facts some cultures have known for ages! Capsaicin, a compound found in capsicum, has been traditionally used to ease pain. While studies have shown promising results, it’s important to note that more research on humans is needed to fully confirm its pain-relieving benefits.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Capsicum (Shimla Mirch) contains various nutritional components that are given in the table below. It is rich in a variety of phytochemicals like vitamins, anthocyanins, flavonoids, phenolic acid, capsaicinoids and carotenoids.
| Nutritional components | Value per 100g |
| Energy (Kcal/K) | 26/111 |
| Total carbohydrate | 6.03 g |
| Dietary fibre | 2.1 g |
| Protein | 0.99 g |
| Total fat | 0.30 g |
| Calcium | 7 mg |
| Magnesium | 12 mg |
| Phosphorus | 26 mg |
| Potassium | 718 mg |
| Sodium | 4 mg |
| Vitamin C | 127.7 mg |
| Niacin | 0.9 mg |
| Pyridoxine | 0.29 mg |
| Vitamin A | 3131 IU |
| Vitamin K | 4.9 micrograms |
| Vitamin E | 1.58 mg |
Table 1 shows the nutritional value of capsicum2
I would suggest adding capsicum to your diet if you’re looking to manage your food intake. Capsaicin, found in capsicum may have short-term effects on your body. When you consume capsaicin orally (like eating spicy foods), it might make you feel more satisfied, leading to a decrease in your food intake.
Dr. Rajeev Singh, BAMS
Literature has shown capsicum to have numerous properties as those mentioned below:
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Based on my observations, the application of intranasal capsaicin might help reduce nasal problems. In a study, people who received capsaicin experienced a possible decrease in nasal symptoms, such as runny nose and nasal blockage. They also showed improvement in sensitivity to cold dry air, which lasted for up to 9 months after the treatment. Thus, intranasal capsaicin might be safe and effective in reducing nasal symptoms.
Dr. Smita Barode, B.A.M.S, M.S.
Some of the potential benefits of capsicum are described as follows:
Dyslipidemia is characterised by a reduction in good cholesterol or high-density lipoprotein (HDL) and an increase in low-density lipoprotein (LDL), total cholesterol and triglycerides. Studies have shown that red capsicum and one of its important constituents, capsaicin, may potentially control the altered parameters in dyslipidemia. Zafar et al. conducted a study in 2012 on male rats to assess the effect of an aqueous extract of red pepper on the lipid profile. Rats that were administered an aqueous extract of red pepper (200mg/kg) showed a reduction in total cholesterol, low-density lipoprotein (LDL), and triglycerides and an increase in high-density lipoprotein (HDL). This may indicate that the consumption of capsicum may help in managing dyslipidemia. However, more studies on humans are needed to support these claims.3
Capsicum contains phytochemicals like capsaicin and capsiate (capsaicin analogue), which may exhibit a hypoglycaemic effect (reduction in blood glucose). Sanati et al. conducted a study in 2017 to assess the effect of capsaicin on blood glucose in rats with Type-I DM. The rats were administered 6mg/kg capsaicin and capsiate for 28 days. The study results showed that capsaicin and capsiate might help reduce blood glucose. This may indicate that the consumption of capsicum may help manage blood glucose. However, more studies are needed to confirm these results in humans.4
Capsicum has a high amount of capsaicinoids, which may help improve metabolism. Capsaicinoids are known to stimulate vasodilatation (increased blood flow) which increases thermogenesis (heat production). An increase in thermogenesis increases the rate of metabolism. This may indicate that the consumption of capsicum may help in improving metabolism. However, more studies are needed to support these claims.5
Capsaicin is a bioactive phytochemical which is abundant in capsicum. A literature review by Chapa et al. conducted in 2016 states that capsaicin can alter the gene expression in various stages of cancer cell survival, angiogenesis and metastasis. Therefore, there is a certainty that the consumption of capsicum may help manage cancers, but we need more human studies to support these claims.6
Capsicum contains phytochemicals like capsaicin and dihydrocapsaicin, traditionally used for wound healing. However, scientific evidence for this is limited. Ekom et al. conducted a study in rats in 2021 to assess the antibacterial potential of capsicum extract as a support to wound healing process. The results of this study claimed the use of capsicum as an antibacterial ingredient. However, more studies are needed to confirm these claims in humans.7
Capsicum is rich in Vitamin C, a biologically active phytochemical that can help strengthen the immune system. It may be possible that regular intake of capsicum may help boost immunity. However, scientific evidence supporting these claims is limited. Therefore, more studies are needed to support these claims in humans.1
Capsicum is a good source of Vitamin B6 and magnesium, both of which play an important role in maintaining the normal function of the nervous system. Thus, this can relieve anxiety and manage panic attacks. Additionally, magnesium in capsicum may help relieve muscle tension caused by anxiety. This indicates that the consumption of capsicum might positively impact anxiety. However, scientific evidence to support these claims is insufficient, and more studies are needed to support these claims in humans.1
Though there are studies that show the benefits of capsicum in various conditions, these are insufficient and there is a need for further studies to establish the true extent of the benefits of capsicum on human health.
Also Read: Jalapeno Pepper: Exploring Its Research-Backed Health Benefits
In my perspective, capsaicin, found in capsicum has a superpower. Capsaicin in small amounts might help protect the stomach from damage caused by alcohol or certain drugs. It does this by possibly activating the sensory nerves, which helps in case of gastric injuries.
Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)
Capsicum can be used in the following ways:
You must consult a qualified doctor before taking any herbal supplements. Do not discontinue or replace an ongoing treatment of modern medicine with an ayurvedic/herbal preparation without consulting a qualified doctor.
A few side effects related to the consumption of capsicum include:
However, if you experience any adverse reactions to capsicum, immediately contact a doctor or your Ayurvedic physician who has prescribed it to you. They will be able to guide you appropriately for your symptoms.
Like every other fruit and vegetable, intake of capsicum is okay in moderate amounts. However, general precautions must be followed while consuming capsicum, most important of which are:
There is a lack of data regarding the interaction of capsicum with other drugs. However, you must always seek the advice of your Ayurvedic physician about the possible interaction of capsicum with other drugs, and follow the prescription thoroughly, as they will know your health condition and other medications you are taking.
Also Read: Is Cayenne Pepper Good For You? Understanding Its Health Benefits and Uses
Capsicum may help in managing blood glucose, dyslipidemia, cancers, and healing wounds. Additionally, it may help in boosting immunity, metabolism, preventing cataracts, and may provide symptomatic relief in arthritis, Crohn’s disease and yellow fever.3-7
Capsicum is scientifically known as Capsicum annuum.
When consumed in excess, capsicum can cause stomach pain, sweating and allergies in allergy-prone individuals.9
Capsicum is rich in capsaicin, although animal studies have shown consumption of capsicum has a positive impact on dyslipidemia, more studies are needed to support these claims. Therefore, it is recommended to consult a doctor for a proper treatment.3
Literature studies support the use of capsicum for managing cancers. However, more studies are needed to confirm these results in humans. Therefore, it is recommended to consult a doctor for a proper treatment.3
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Capsicum reminds us of that crunchiness, that snap, and one of our favourite toppings on our pizza! Capsicums, also commonly known as bell pepper or Shimla Mirch, is mostly a less spicy variety with many colours, 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.
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:
The health benefits of capsicum are many and adding green peppers to your diet will have significant effects on a variety of diseases. Let’s take a closer look at the benefits.
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.
In addition to being rich in fibre, 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.
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.
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.
Being high in antioxidants and phytonutrients, capsicum is the best friend of the heart by helping reduce 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 homocysteine levels.
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.
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.
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.
Capsicum contains tannins, an astringent that holds potential benefits for treating gastrointestinal conditions such as dysentery, diarrhoea and microbial disorders. Gastric mucilage safeguards the gastric lining and keeps at bay related conditions. May studies have revealed that capsicum increases gastric mucus production helps treat peptic ulcer disease.
A report published in the year 2017, put forward the statement that those who consumed red hot chilli peppers almost every day had a reduced chance of mortality risk as opposed to those who did not. This is because flavonoids present in the skin of capsicum and other related veggies have a preventive action against coronary heart diseases and obesity.
Capsicum contains capsaicin which has a positive effect on diabetic patients. More than one variant of this vegetable could help to lower glucose sugar levels in the case of type 1 diabetes. A study has emphasised the inclusion of capsicum and other related vegetables for the management of type 2 diabetes.
Women who nearing menopause can find relief from the consumption of flavonoid-rich foods such as capsicum. However, more research is required to establish better links between the two.
Capsicum is bestowed with anti-inflammatory properties which is helpful when it comes to pain and inflammation associated with the chronic condition of arthritis. The phytochemicals present interact with the peripheral nerve endings further numbing them and thus removing symptoms of pain.
If you are suffering from soreness and pain associated with yellow fever, capsicum acts as a potent analgesic. It improves resistance in the body and fortifies your immunity to fight against yellow fever.
Due to phytochemicals components present in capsicum, the vegetable has anti-inflammatory characteristics that are beneficial to patients diagnosed with Crohn’s disease ( a disease affecting the bowel system leading to high inflation).
Conclusion
Capsicum is a very healthy vegetable that has a number of uses. It is very tasty and can significantly improve metabolism and immunity and not just enhance the flavour of the dish you add to. However, breastfeeding mothers and pregnant women are advised to keep their daily consumption of capsicum on the lower side while exploring the many health benefits of capsicum. Although there aren’t any life-threatening side effects of capsicum consumption, too much can lead to heartburn, upset stomachs such as diarrhoea.
Read more about: 6 Unknown Benefits Of Mango Leaves
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
