Capsicum is the pepper plant genus which includes sweet peppers like bell peppers. These peppers and eggplant, potatoes and tomatoes are part of the nightshade band. This vegetable is native to America and is produced worldwide as a natural remedy in international cuisine. Capsicum is sweet and sweet, but the green varieties have a bitter taste.
Capsicum Types –
Capsicum comes in a variety of colors and organisms and therefore the product has diverse dietary and flavor profiles. Some of the most popular Capsicum forms include:
• Purple/Black capsicum
• Green capsicum
• Orange capsicum
• Red capsicum
• Yellow capsicum
Thanks to distinct pigments that contribute to different profiles of nutrients and antioxidants these different colors.
Green Capsicum –
Green capsicums have lower sugar content than varieties of red, yellow or orange. People sometimes report digestive problems with green capsicums because there are more short-chain carbohydrates in this variety that are poorly absorbed in the small intestine.
Red Capsicum –
For example, red capsicums contain more phytonutrients than any of the other capsicums which make them the type with the highest antioxidant content. It has 11 times more beta-carotene than black forms and 1⁄2 times more vitamin C.
Capsicum nutritional value
There are also different nutritional profiles amongst the different types of capsicum. For the sake of weighing in on a capsicum’s nutritional value, we will include all capsicum shades and varieties. Capsicum has very low fat and is rich in both protein and water content. Capsicum often provides a small number of carbohydrates and calories, which is why it is so helpful to weight loss plans or if you are searching for a balanced, light snack.
• Protein -1.5 gram
• Calories – 39 Cal
• Total Carbohydrate – 9 gram
• Dietary fiber – 3.1 gram
• Fat – 0.5 gram
Vitamins and Minerals
Not only does Capsicum contain high levels of protein, but it also contains high amounts of micro-nutrients which are extremely beneficial for the operation of your body. Capsicum is exceptionally high in vitamin C, providing about 213 percent of your recommended daily intake. Vitamin C is important for many body processes including immune function wound healing and collagen synthesis. Including vitamin C, capsicum often provides large levels of vitamin A, which makes up 93 percent of your recommended daily intake. Vitamin A is vital for the strength of the immune system, its reproduction, and vision. Red and orange peppers, a form of vitamin A, are particularly high in carotenoids.
Capsicum is also relatively high in vitamin B6, a vitamin that is significant for protein, fat and carbohydrate metabolism. And folate, which is a key B-vitamin needed in the bone marrow for the development of white and red blood cells. Capsicum also includes trace amounts of niacin, riboflavin, pantothenic acid, and thiamine.
Antioxidants
The body produces free radicals by oxidation and exposure to contaminants such as waste, certain meats, excessive exposure to sunlight, and alcohol. Such free radicals can create chain reactions that can damage cells. Antioxidants help stop this cycle by inhibiting oxidation and avoiding more harm to the cells.
Benefits from Capsicum
Capsicum provides several vitamins, minerals, and antioxidants capable of protecting our cells and strengthening our immune system. Here are some more capsicum benefits you may not have known about:
Eye Health
Capsicum is of tremendous benefit to the health of vision. The explanation is that lutein and zeaxanthin, two carotenoids that can shield the eye against oxidative damage, are abundant in capsicums. Studies show that eating foods with high carotenoid content will shield the eyes from macular degeneration.
Anemia Prevents
Anemia is a condition generally caused by low iron in the body. A characteristic of this condition is that the amount of oxygen in your blood is reduced. As a consequence, most anemia sufferers feel sluggish and drained without a clear reason. Capsicum has a strong vitamin C level and is relatively high in iron. The combination of these two vitamins and minerals makes it easier for iron to absorb.
Reduces anxiety
Capsicum is high in Vitamin B6 and Magnesium. Such two vitamins are important for working the nerve and help to ease fear and avoid panic attacks. Magnesium can also assist with anxiety-induced strained muscles. It also helps to regulate the heartbeat properly.
Cancer Prevention
Capsicum includes antioxidant and anti-inflammatory properties which have been shown to avoid some cancers. Orange capsicum has been found to reduce the growth rate of prostate cancer by 75 percent.
Increase immunity
Capsicum is very high in vitamin C. Red capsicum generally has the maximum vitamin C level among most vegetables and fruits. Foods that are high in vitamin C support the immune system. Capsicum vitamin C can protect the body from infection by encouraging white blood cell production.
Increases Bone Health
Capsicum is abundant in manganese, a mineral that is necessary for bone mineralization and is a cofactor in the creation of bone cartilage and bone collagen. Vitamin K in capsicum often plays a role in bone building and recovery against osteoporosis.
Capsicum Weight Loss Benefits
Capsicum has a nutritional profile that is ideal for weight loss. Not only are capsicums abundant in vitamins and minerals but they also have a high content of fibers and liquids. Choosing high-fibre-and nutrient-dense vegetables and fruits is essential to weight reduction and weight maintenance. Fiber and water also provide a satiety sensation and can easily reduce hunger and prevent excessive feeding.
Capsicums have a strong vitamin B6 value. For many metabolic processes, this vitamin is essential. This helps break down proteins into amino acids, lets carbohydrates synthesize glucose and efficiently break down the fats. Also, vitamin B6 can help keep your blood glucose and prevent spikes of blood sugar. When weight loss, keeping blood sugar balanced to prevent sugar cravings and overeating is important.
In general, red capsicums contain higher amounts of antioxidants and nutrients that help in weight loss than other varieties. Such phytonutrients help to prevent diseases such as free radical development and internal inflammation, which serve as predisposing factors for obesity and associated metabolic disorders. So the redder the vegetable is, the better if you’re confused about which capsicum to choose for your weight loss journey. However, if you’re looking to reduce sugar dramatically or if you’re diabetic, green capsicums contain less sugar than other varieties and can deliver a good low sugar snack.
Bottom Line-
Capsicum is a crop that comes in a broad range of colors and variations and provides an excellent nutritional profile including capsicum-specific vitamins, minerals, antioxidants and compounds, such as capsanthin and capsorubin. Vitamin C, vitamin A, vitamin B6, and folate are some of the most abundant nutrients present in capsicum. Red capsicums are among the world’s richest crops with vitamin C.
Just 100 g offers you 213 percent of your recommended daily intake. Capsicum may be a great food to add to your daily diet if you are looking to lose weight. Because there is a high amount of fiber and water in the herb, it can aid weight loss and help boost metabolism. The capsicum will easily be added to daily meals. Use stuffed capsicum, embed it in a tasty curry, or simply eat it whole with hummus or guacamole.
Please contact a dietiano , licensed dietitian to get yourself a customized diet plan.
