Capsicum: Health Benefits And Recipes

Stuffed, sauteed, or raw: Capsicums are a great addition to your diet!

Capsicum is native to America and is now cultivated throughout the world. They are available in different colours, green, yellow and red.

The name capsicum is primarily used in New Zealand, India, Singapore and Australia. These coloured capsicums are mild in taste compared to green ones. They are also known as bell peppers in South Africa and North America.

Capsicum can be consumed in both cooked and raw form as salads, in meats and with rice. There are ample health benefits of capsicum, including weight loss., which we will cover in this blog. 

Table Of Contents

1. What Are The Health Benefits Of Capsicum? 

2. Nutritional Value Of Capsicum 

3. Capsicum Recipes 

4. Dietitian’s Recommendation 

5. The Final Say 

6. FAQs 

What Are The Health Benefits Of Capsicum? 

Here we have listed some of the health benefits of capsicum. Have a look! 

1. Assists In Calorie Burning 

Capsicum boosts the metabolic rate by stimulating thermogenesis. The compound capsaicin promotes spiciness, which increases the burning process of calories. Thus, assisting in weight loss.

2. Helps In Detoxification 

Capsicum helps to reduce the mucus formation in the lungs, which keeps the airways clear and flushes out the toxins from the body through sweat. Thus, it helps in lung detox. 

3. Great For Eye Health 

Capsicum is rich in vitamin A and beta carotene, improving eye health by improving eyesight. In addition, it is rich in lutein carotenoid, which prevents eye macular degeneration. Also, the vitamin C present in the eye keeps away cataracts at bay.

Lutein and zeaxanthin, carotenoids found in relatively high amounts in bell peppers, may improve eye health when consumed in adequate amounts. According to an NCBI (National Centre Of Biotechnology Information)  study, they protect your eye's retina, the light-sensitive inner wall, from oxidative damage.

4. Curbs Cancer Risk 

Capsicum is rich in anti-inflammatory and antioxidant properties, which fight the free radicals in the body caused by oxidative damage. Also, capsicum has sulphur compounds which reduce the chances of having esophageal and gastric cancer. Besides that, the lycopene carotenoid keeps the pancreas, prostate, bladder and cervical cancer away.

5. Boosts Immunity 

The article on vitamin C study says the vitamin C and K content in capsicum helps to boost immunity by reducing arthritis and increasing the flexibility of the joints. Also, vitamin K helps to curb the clotting of blood.

6. Improves Heart Health 

A report published in 2017 put forward the statement that the people 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 are preventive against coronary heart diseases and obesity. 

7. Treats Digestive Issues 

Capsicum is rich in tannins, which improve digestive issues, including diarrhoea and dysentery, which helps protect the gut lining. 

Many studies have revealed that capsicum increases gastric mucus production and helps treat peptic ulcer disease.

8. Manages Hypertension

Capsicum is rich in potassium which helps to manage hypertension. Also, potassium helps to lower the bloating and swelling in the body. Moreover, the potassium in capsicum promotes better muscle function.

9. Reduces The Signs of Ageing 

Vitamin C and antioxidants in capsicum help lower the signs of ageing by reducing oxidative damage. It also reduces wrinkles and also fine lines, and skin allergies.

10. Keeps Anxiety Away 

The magnesium and B6 content in capsicum keep the anxiety away, which is caused precisely in the premenstrual phase in women. Also, vitamin B6 is a natural diuretic which reduces bloating and water retention.

Nutritional Value Of Capsicum 

100g of capsicum contains the following nutrients.

• Calories - 26kcal
• Protein -  0.99g
• Fat - 0.3g
• Carbohydrates -  6.03g
• Fibre -  2g
• Potassium -  211mg
• Sodium -  2mg
• Vitamin C - 123mg
• Vitamin A - 55mcg
• Beta-carotene - 328mg
• Folic acid -  52mcg

Capsicum Recipes 

Here are the two most popular capsicum recipes that you should try. 

1. Schezwan Fried Capsicum 

A crunchy side dish flavoured with schezwan sauce and some delicious spices. 

Ingredients

• Capsicum- 2, chopped in strips 
• Oil- 1 tsp 
• Green chillies- 1, chopped 
• Ginger garlic paste- 1 ½ tsp 
• Schezwan chutney/ sauce- 1 ½ tsp 
• Spring onion- 1, medium chopped 
• Corn flour- 1 ½ tbsp 
• Water, as required
• Salt, as per taste 

Preparation Method 

1. Make a thick corn flour slurry by adding salt and water.

2. Dip the capsicum strips in it, and after dipping every single strip in the slurry, microwave it till it gets crisp.

3. Take a deep pan, add oil, green chilli, ginger, garlic paste, and sauté for 2 minutes. 

4. Add the chopped spring onions and sauté for a minute. 

5. Add the schezwan sauce and cook for half a minute.

6. In the pan, add the air-fried or microwaved capsicum sauté for a minute, check the salt, take it out in a dish, and serve the crisp schezwan loaded capsicum.

2. Capsicum Chutney

A south Indian flavoured capsicum chutney served with dosa or idli. 

Ingredients

• Sesame oil- 1 ½  tsp
• Chopped capsicum- ½ cup
• Sesame seeds- 1 tsp
• Chana dal- 1 tsp
• Udad dal- 1 tsp
• Curry leaves- 5-6 leaves  
• Kashmiri red chilli – 1 big
• Grated fresh coconut- ⅓  cup
• Hing- 1 pinch
• Mustard seed- ½ tsp
• Tamarind pulp- 1 tsp
• Salt, to taste 

Preparation Method 

1. In a pan, add 1 tsp oil, urad dal, and chana dal, and sauté for 1-2 minutes until the colour changes.

2. Add the dry Kashmiri chilli, sesame seed, hing, and curry leaves and saute for 1 minute. 

3. Add chopped capsicum and salt for 4-5 minutes on medium flame.

4. Add tamarind pulp and coconut grated for 1 minute. 

5. Blend everything from the pan in a blender after cooling in a smooth paste.

6. Take a tempering pan to add oil, mustard seeds, and curry leaves. 

7. Let the seeds splutter, pour this tempering on the chutney, and serve with idli or dosa.

Dietitian’s Recommendation

Capsicum is an excellent source of vitamin C, which helps to absorb iron in the body, so consuming capsicum regularly in the diet helps to increase the iron level in the body. Also, it helps to cure throat infection, which includes sore throat. 

-Dietitian Akshata Gandevikar 

The Final Say 

Capsicum is rich in many nutrients, including vitamin C, B6, iron, potassium etc. It is one of the beneficial vegetables which can be consumed cooked and raw and has a good number of antioxidants in it. However, excess capsicum consumption can cause acidity and upset stomach in some people to drink moderately.

FAQs

1. Are capsicum and bell pepper similar?

No! Capsicum has a strong flavour of capsaicin which imparts hotness in the capsicum, while red peppers are slightly mild in flavour.

2. How can capsicum be consumed in raw form?

It can be consumed as salad or raita in raw form.

3. Is capsicum suitable for pregnant women?

Yes! Capsicum is rich in iron, potassium and vitamin C, which is healthy. However, pregnant women should consume capsicum by consulting a doctor.

4. Can we eat capsicum daily?

Yes! You can consume capsicum regularly as it is rich in many nutrients which benefit health.

About TONEOP

TONEOP is a platform dedicated to improving and maintaining your good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers.  

Download TONEOP to access our diet plans, recipes & much more. 

Android user- https://bit.ly/ToneopAndroid

Apple user-   https://apple.co/38ykc9H