Pepper. You love it in your sandwiches and chowmein, but the idea of including it in one Sabzi it wouldn’t go down well with most people. Although children (and some adults) may not like this kitchen staple, bell peppers are rich in essential nutrients, says N Lakshmi, senior nutritionist at Kamineni Hospitals, Hyderabad.
Also known as chili or chili, chili can be a healthy choice during the monsoon season. “It provides essential vitamins and antioxidants that can help boost immunity, which is crucial during times of heightened susceptibility to infections,” she adds.
However, it is necessary to ensure that properly washed and cooked to avoid any contamination, as moisture during monsoons can promote bacterial growth in vegetables.
Capsicum: nutritional profile
Here’s an overview of its nutritional profile per 100 grams of raw green bell pepper, according to Lakshmi.
– Calories: Approximately 20 calories
– Carbohydrates: About 4.6 grams
– Dietary Fiber: About 1.7 grams
– Protein: Approximately 0.9 grams
– Fat: Almost negligible, less than 0.2 grams
– Vitamins: Rich in vitamin C (ascorbic acid), with about 80-90 milligrams, and a good source of vitamin A and vitamin K.
– Minerals: Contains potassium, magnesium and small amounts of other minerals.
– Phytonutrients: Rich in various phytonutrients, including carotenoids and flavonoids.
Health benefits of bell pepper
Capsicum offers several health benefits, says Lakshmi:
– Rich in Antioxidants: The high content of vitamin C in pepper acts as an antioxidant, helping to combat oxidative stress in the body, which can reduce the risk of chronic diseases.
– Supports immune health: Vitamin C also supports the immune system, helping the body fight infections.
– Weight control: Capsicum is low in calories and contains dietary fiber, which can help with weight control by promoting a feeling of fullness.
– eye health: The presence of vitamin A and other carotenoids in bell pepper is beneficial for eye health and may reduce the risk of age-related macular degeneration.
– Anti-inflammatory: Some compounds in bell pepper have anti-inflammatory properties that may be beneficial in controlling inflammatory conditions.
Can diabetics consume capsicum?
Yes, diabetics can consume capsicum, says Lakshmi, explaining that “it’s relatively low in carbs and has a low glycemic index, meaning it has minimal impact on blood sugar levels.” It can be a healthy addition to a diabetic’s diet, as part of a balanced eating plan.
Is it beneficial for pregnant women?
Capsicum may be beneficial for pregnant women due to its high vitamin C content, which supports the immune system and aids in the absorption of iron from plant foods, according to Lakshmi.
However, she warns that some pregnant women may experience heartburn, and capsicum spicy varieties can make it worse. It is therefore essential to monitor how your body responds to this and consult a doctor if you have any concerns.
Things to keep in mind when eating chili
The senior nutritionist advises that there are a few things to remember before eating chili.
– Allergies: While pepper allergies are relatively rare, some individuals may be allergic. If you experience symptoms such as itching, hives or swelling after consuming chili, seek medical advice.
– sugar content: Bell peppers have a minimum of natural sugars, which makes them suitable for anyone who is mindful of their sugar intake.
– Excessive consumption: Eating bell peppers in excess can cause digestive discomfort such as gas and indigestion due to their fiber content. Moderation is key.
Myths about bell pepper
Lakshmi also debunks some myths about chili.
Myth 1: Capsicum is always spicy.
Fact that: Not all varieties of bell pepper are spicy. Bell peppers, for example, are mild and sweet.
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Myth 2: Can cure diseases.
Fact that: Although it offers health benefits, capsicum is not a miracle cure. It forms part of a balanced diet for overall health.
Myth 3: Capsicum is bad digestion.
Fact that: Capsicums, when eaten in moderation, can actually aid digestion due to their fiber content.
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