The Ultimate Guide to Bell Pepper (Shimla Mirch) Health Benefits

Aiming for more colours on your plate is one way to ensure you are receiving enough veggies and the entire spectrum of nutrients. It is also a quick and simple way to ensure you are getting a variety of vitamins, minerals, and beneficial antioxidants.

Nature presents us with a wide array of vibrant and diverse hues on our plates. One such thing is the bell pepper. Bell peppers, whether red, yellow, green, or orange, can give your meal a rainbow appearance.

As a prominent ingredient, bell peppers bring the ideal balance of richness and brightness to savoury or spicy meals.

They taste fantastic on their own, or when combined with our favourite appetiser dips, but when you include them in a meal, something amazing happens.

These vibrant items have a few calories but are packed with essential vitamins and antioxidants.

We’ll examine bell peppers’ health advantages, discuss any potential hazards associated with eating them, and provide cooking tips in this post. 

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.

The bell peppers are called by different names depending on the community’s region, culture, or preference. Below is a table listing the different names of bell peppers in various languages and regions:

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: ^[1]

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. ^[2]

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. ^[3]

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, macular degeneration and cataracts, are mostly brought on by infections and ageing. Nonetheless, diet could also have a big impact on eye health. ^[4]

Bell peppers contain comparatively high levels of the carotenoids lutein and zeaxanthin.^[5] 100g of bell peppers contain 164-280 mcg of lutein & 17-21mcg/100g of zeaxanthin.  ^[6]

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. ^[7] 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. ^[8]

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. ^[9]  

According to research, a medium-sized red bell pepper has around 169% of the recommended daily intake (RDI) of vitamin C. Frequent consumption may increase iron absorption and manage the risk of anaemia.^[10]

5. Offers Antioxidants

Antioxidants such as beta carotene, vitamins A and C, and other neutral and acidic phenolic compounds are abundant in bell peppers. These strong components work together to shield the body from oxidative cell damage.

Bell peppers’ antioxidants may aid in the management of chronic illnesses.^[11] Interestingly, studies reveal that out of all the pepper kinds, yellow peppers have the most antioxidant activity. ^[12]

Nevertheless, bell peppers of any colour are a great complement to any diet that seeks to combat free radicals and minimise oxidative stress.

6. Improves Metabolism

Capsicum contains reasonable amounts of dietary fibre. It may help manage constipation, control digestion, and regulate metabolism. ^[13] Frequent consumption is also beneficial.

Vitamin B6, crucial for metabolising lipids, carbs, and fats, is comparatively abundant in capsicum.^[14] Additionally, the vitamin helps maintain  blood sugar levels and manages an abrupt rise in blood sugar. In addition, it is high in water and other vital vitamins and minerals, which aid in metabolism. 

Risks of Eating Bell Pepper / Capsicum

Although bell peppers are usually thought to be safe for the typical healthy adult, some people may have adverse effects. There are a very small number of people who have bell pepper allergies.

According to research, bell pepper components may cause allergic cross-reactivity in people with pollen allergies. ^[15]

Due to its high fibre content, eating a lot of bell peppers might also result in bloating, gastritis, abdominal discomfort, and nausea   . Keep an eye on your portion amounts and talk to a qualified nutritionist or healthcare professional about any possible issues.

Bell Pepper Recipes

Capsicum is a versatile vegetable that can be easily included in your diet. You can prepare it as chutneys, dips, or add it to salads. Below is a simple recipe for a delicious vegetarian stuffed capsicum dish. 

However, this very delicious vegetable may be used to make a variety of North and South Indian recipes. We present to you a popular bell pepper dish.

Recipe 1: Vegetarian Stuffed Capsicum

Cooking Time: 25 minutes

Serving Size: 2 People

Ingredients:

• 2 medium-sized capsicums 
• 2 medium-sized potatoes (peeled and boiled)
• 1 onion 
• 100 grams paneer 
• 1/2 cup peas and carrots 
• 3–4 garlic cloves 
• 1–2 green chillies 
• 1/2 tsp grated ginger 
• 1 tsp red chilli powder
• 1 tsp cumin seeds 
• 1/2 tsp turmeric powder 
• 1/2 tsp garam masala 
• 1 tsp coriander powder 
• 1 tbsp olive oil or coconut oil 

Method:

• Add oil, green chillies, cumin seeds, and grated ginger to a skillet and simmer.
• Add the onion to the mixture and heat until it becomes transparent.
• Add salt, turmeric powder, coriander powder, and red chilli powder once the onions have cooked. Cook for two to three minutes to unleash the scent.
• Add and mash the boiling potatoes now. Add more vegetables of your choosing, such as carrots and peas.
• Finally, stir in the fresh leaves and grated paneer. Put the mixture aside.
• Remove the seeds from the capsicum by cutting it off the top. Place the prepared filling inside the half-cut capsicum and bake it at 350 degrees Fahrenheit.
• Another option is to cook the capsicum in a skillet until the sides begin to turn brown.

Recipe 2: Capsicum Fry

Serving Size: 2 to 3 people

Cooking Time: Approximately 25 minutes.

Ingredients:

• 100 grams of capsicum (bell pepper) or one medium to large-sized capsicum, roughly ¾ cup of chopped capsicum cubes
• 1 small to medium potato, chopped into small cubes (about ⅓ cup)
• 1 tablespoon sesame oil (or substitute with sunflower oil)
• ½ teaspoon mustard seeds (small variety)
• 6 to 7 curry leaves, chopped (or about one teaspoon of chopped curry leaves)
• 1 green chilli, finely chopped
• A pinch of asafoetida (hing)
• A pinch of Aashirvaad Turmeric
• Aashirvaad Himalayan Pink Salt to taste
• 1 tablespoon of chopped coriander leaves (cilantro)

Method:

• In a small frying pan, heat one tablespoon of sesame oil. Add half a teaspoon of mustard seeds, lower the heat, and let them crackle. Before you move on to the next stage, they should create a crackling sound.
• Add one teaspoon of chopped curry leaves, a sprinkle of asafoetida, and one chopped green chilli once the mustard seeds have begun to crackle. Mix thoroughly. One dried red chilli can be substituted in place of the green chilli.
• Add the chopped potatoes, and cut them into tiny pieces. In order to speed up the cooking process, cut potatoes into small cubes.
• Sauté potatoes on moderate or low heat, stirring occasionally. To ensure equal cooking, spread them out in the pan.
• Saute until the potatoes’ edges and surface are softly crisped or lightly browned.
• Put the chopped capsicum in now. Additionally, the capsicum must be cut into small pieces. Mix well and stir.
• Sprinkle some turmeric powder on top.
• Stir once more and cook over low heat, stirring every three to four minutes. To ensure equal cooking, spread the vegetables in a pan.
• ·   Saute till the edges of the capsicum are golden as well. The potatoes will be cooked by the time the capsicum is nearly done. This recipe does not fully soften the capsicum. They have a little crunch to them.
• Finally, season to taste with salt. Mix thoroughly.
• Add one tablespoon of chopped coriander leaves after turning off the heat. Remix.
• Serve the hot or warm capsicum fry alongside chapatis, dal, or any curry.

Recipe 3: Capsicum and Moong Dal Salad

Serving Size: 2 to 3 people

Cooking Time: Approximately 30 minutes.

Ingredients:

• 1 medium bell pepper (capsicum), cut coarsely
• Half a cup of moong dal (split green gramme) that has been soaked and boiled
• 1 little cucumber, cut finely
• 1 little tomato, cut finely
• 1 tablespoon of lemon juice
• 1 green chilli, diced finely (optional)
• 1 tablespoon of coriander leaves, chopped
• Adjust the Aashirvaad Salt Active to taste
• A dash of powdered black pepper

Method:

• After soaking for two to three hours, boil the moong dal until it is just soft but not mushy. Allow it to cool.
• Put the diced capsicum, cucumber, tomato, green chilli, and boiling moong dal in a bowl.
• Add black pepper, salt, and lemon juice. Toss well.
• Before serving, sprinkle the coriander leaves on top.
• Serve fresh as a side dish or as a light snack.

Before You Sign Off, Let’s Wrap Up Something Key!

Is the Taste of Every Bell Pepper the Same?

In India, bell peppers, also known as capsicums, come in a variety of hues; the most popular ones are orange, yellow, red, and green. The nutritional content and flavour of bell peppers vary based on their age, harvest season, and other factors, even though they all originate from the same plant.

The ripest and most mature kind of green capsicum is the red bell pepper, with yellow and orange varieties falling in between.

Compared to yellow and orange capsicums, green capsicums have a little bitter and less sweet flavour. While greener capsicums are much cruncher and utilised in many recipes, orange and yellow capsicums give salads and other foods a brighter hue.

The Bottom Line

Bell peppers have several health advantages. Particularly, the reddest peppers are a great source of vitamin C.  All hues of peppers are a significant source of fibre and vitamin A.

Additionally, bell peppers contain antioxidants that may help prevent heart disease and other illnesses.
People may need to stay away from bell peppers if they have a pepper or nightshade allergy. Bell peppers are a simple and wholesome addition to any dish. You can roast, grill, cook, or slice and consume them raw.

Although it might be a fantastic addition to your diet, don’t forget to savour it as part of a balanced meal plan.

It’s always a good idea to speak with professionals for individualised advice on a healthy lifestyle!

A nutritionist or licensed dietitian can guide you through the various ways bell peppers may help you meet your nutritional needs. For more queries related to nutrition and health, kindly ask your questions to our expert .

Frequently Asked Questions