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Capsicum – Advantages, Diet, & Wholesome Recipes

Capsicum is the genus of pepper vegetation, which incorporates candy peppers akin to bell peppers. These peppers are part of the nightshade household together with eggplant, potatoes and tomatoes. This vegetable is native to the Americas however is produced and used worldwide in worldwide cuisines and as pure cures. Capsicums are candy and tangy, although the inexperienced varieties are likely to style extra bitter. 

Desk of Contents:

Kinds of Capsicum

Capsicum is available in totally different colours and species and due to that the vegetable lends various dietary and taste profiles. A few of the commonest kinds of capsicums embrace:

  • Crimson capsicum
  • Yellow capsicum
  • Inexperienced capsicum
  • Orange capsicum
  • Purple/Black capsicum

These totally different colours are attributable to distinct pigments that attribute to various vitamins and antioxidants profile.
Crimson Capsicum – Crimson capsicums, for instance comprise extra phytonutrients than any of the opposite capsicums, making them the sort with the very best antioxidants content material. It has 11 instances extra beta-carotene, and one and a half instances extra vitamin C than inexperienced varieties. 
Inexperienced Capsicum – Inexperienced capiscums comprise much less sugar than purple, yellow or orange varieties. Individuals typically report digestive points with inexperienced capiscums, as this selection comprises extra quick chain carbohydrates which can be poorly absorbed within the small gut.

Dietary Worth of Capsicum

Among the many several types of capsicum, there are additionally totally different dietary profiles. For the advantage of weighing in on the dietary worth of a capsicum we’ll embrace all colours and styles of the capsicum.

Capsicum comprises very low fats and could be very excessive in fibre in addition to water content material. There may be additionally a low quantity of carbohydrates and energy in capsicum which explains why it’s so useful for weight reduction applications or when you’re on the lookout for a wholesome, gentle snack.

Vitamins Worth (in 1 cup)
Energy 30 Cal
Complete Carbohydrate 6.9 gram
Dietary fiber 2.5 gram
Fats 0.3 gram
Protein  1.3 gram

Nutritional vitamins and Minerals

Capsicum not solely comprises excessive quantities of fibre, however it comprises excessive quantities of micro-nutrients which can be extraordinarily useful to your physique’s operate. Capsicum is extraordinarily excessive in vitamin C and covers about 213% of your day by day advisable consumption. Vitamin C is crucial for a lot of processes within the physique together with immune operate, wound therapeutic and the synthesis of collagen.

Along with vitamin C, capsicum can also be excessive in vitamin A, comprising 93% of your day by day advisable consumption. Vitamin A is important for immune help, replica and imaginative and prescient energy. Crimson and orange peppers are particularly excessive in carotenoids, a type of vitamin A.

Additionally, capsicum is comparatively excessive in vitamin B6, a vitamin that’s important for the metabolism of protein, fat and carbohydrates. And folate, which is an important B-vitamin required for the manufacturing of white and purple blood cells within the bone marrow. Capsicum additionally comprises hint quantities of niacin, riboflavin, thiamin, and pantothenic acid.


Free radicals are produced by the physique via oxidation and publicity to toxins like air pollution, sure meals, over publicity to daylight, and alcohol.

These free radicals can produce chain reactions that may injury cells. Antioxidants assist cease this course of by inhibiting oxidation and defending cells from additional injury.

6 Confirmed Well being Advantages of Capsicum

Capsicum comprises a complete array of nutritional vitamins, minerals and antioxidants that may defend our cells and enhance our immune system. Listed here are some extra advantages of capsicum chances are you’ll not have been conscious of:

1. Capsicum Helps Enhance Eye Well being

Improves eye health

Capsicum is extremely useful for imaginative and prescient well being. The reason being as a result of capsicums are excessive in lutein and zeaxanthin, two carotenoids that may defend your retina from oxidative injury. Research present that consuming meals that comprise excessive quantities of carotenoids can defend your eyes from macular degeneration. 

2. Capsicum Prevents Anemia

Anemia is a situation that often outcomes due to low iron within the physique. A attribute of the situation is that it reduces the quantity of oxygen in your blood. In consequence, most individuals with anemia, really feel sluggish and drained with out a clear motive. Capsicum are very excessive in vitamin C and are reasonably excessive in iron. The mixture of those two nutritional vitamins and minerals enable iron to soak up extra successfully. 

3. Capsicum Reduces Nervousness

Reduces anxiety

Capsicum is excessive in each magnesium and vitamin B6. These two nutritional vitamins are important for nerve operate and assist relieve nervousness and forestall panic assaults. Magnesium also can assist with tense muscle tissue that outcome from nervousness. It additionally helps with correct heartbeat regulation. 

4. Capsicum Prevents Most cancers

Capsicum comprises antioxidant and anti inflammatory properties which have been proven to forestall sure kinds of cancers. The truth is, orange capsicum has been discovered to chop prostate most cancers development price by 75%.

5. Capsicum Enhance Immunity

Boosts immunity

Capsicum could be very excessive in Vitamin C. The truth is purple capsicum has the very best vitamin C content material amongst many of the fruit and greens. Meals excessive in vitamin C are useful for the immune system. The vitamin C in capsicum can defend the physique in opposition to an infection by encouraging manufacturing of white blood cells. 

6. Capsicum Improves Bone Well being

Bone health

Capsicum is wealthy in manganese, a mineral that could be a cofactor within the formation of bone cartilage and bone collagen and is crucial for bone mineralization. The Vitamin Okay in capsicum additionally performs a job in strengthening bones and defending in opposition to osteoporosis.

Weight Loss Advantages of Capsicum

capsicum and weight loss

Capsicum comprises a dietary profile that’s wonderful for weight reduction. Not solely are capsicums wealthy in nutritional vitamins and minerals, however they’re excessive in fibre and water content material. Selecting greens and fruits which can be excessive in fibre and nutrient dense is vital to reducing weight and weight upkeep. Fiber and water additionally offers the sensation of satiety and might successfully suppress the urge for food and forestall overeating.
Capsicums comprise excessive quantities of vitamin B6.

This vitamin is crucial for a lot of metabolic processes. It helps break down proteins into amino acids, aids within the synthesis of glucose from carbohydrates and breaks down fat successfully. Vitamin B6 also can assist keep your blood glucose and forestall blood sugar spikes. When reducing weight, it’s necessary to maintain blood sugar balanced with a view to stop sugar cravings and overeating.

Crimson capsicums typically comprise greater quantities of antioxidants and vitamins that assist in weight reduction than different varieties. These phytonutrients assist in stopping situations like free radical formation and inside irritation that act as predisposing components of weight problems and related metabolic issues.

So if you’re confused as to which capsicum to decide on on your weight reduction journey, the extra purple the vegetable, the higher. Nevertheless, if you’re trying to dramatically cut back sugar or if you’re diabetic, inexperienced capsicums comprise much less sugar than different varieties and might present a superb low sugar snack.

Finest Methods to Incorporate Capsicum in Meals

Owing to the provision of various styles of capsicum with various colours, tastes, and advantages, there are many methods to include capsicum into meals. capsicum can be utilized in recipes akin to curries, pizzas, breakfast hashes, stir fries, pasta dishes. soups, salads, or roasted as a topping for hummus. The easiest way to include capsicum into your eating regimen is by pairing it with a dip and consuming it uncooked. Capsicum are candy and tangy making this veggie excellent for consuming by itself. The vegetable may also be juiced together with different fruits, lemon juice and greens. Capsicum might be destemmed and cored, making it excellent for stuffing rice, quinoa, potatoes or different meats inside. Here’s a recipe for a aromatic, hearty stuffed capsicum. 

Vegetarian Stuffed Capsicum

Stuffed Capsicum


  • 4 medium sized capsicum
  • 2 medium potatoes, peeled, cubed and boiled 
  • 1 giant onion
  • 100 g paneer
  • ½ carrot, chopped, 
  • ½ cup peas
  • 1-2 inexperienced chili
  • 3-4 cloves garlic
  • ½ piece of ginger
  • 1 tsp cumin seeds
  • 1 tsp purple chili powder
  • 1 tsp salt
  • ½ tsp turmeric powder
  • 1 tsp coriander powder
  • ½ tsp garam masala
  • ½ tsp dry mango powder
  • ½ cup coriander leaves
  • 1 tbsp olive oil or coconut oil


  • Warmth oil in a pan on medium warmth. Add cumin seeds and cook dinner till they begin to splutter. Add grated ginger, garlic and inexperienced chilies to the combination. 
  • Now, add onions and cook dinner till onions are translucent. 
  • Subsequent, add salt, purple chili powder, garam masala, coriander powder, turmeric powder, and dry mango powder and cook dinner for 2-3 minutes.
  • Additional, add boiled potatoes and mash barely with the remainder of the combination. Add carrots and peas or different greens of selection. 
  • Now, add the grated paneer and chopped coriander leaves. Combine collectively after which put aside. 
  • For stuffing, reduce the capsicum and take away the seeds. Lower the underside barely so the capsicum can sit on a flat floor. 
  • Now, fill the capsicum with the stuffing and flatten barely. Bake stuffed capsicum in a 350F oven till capsicum is barely browned on all sides. 

One other strategy to get pleasure from capsicum is in sauces and dips. Roasting capsicum produces a wealthy, easy textured vegetable that can be utilized in tomato sauce and dips like Muhammara. Muhammara is a roasted purple pepper, walnut dip that’s common in Lebanon. This recipe is gluten-free and includes a distinctive ingredient, pomegranate molasses which you may make your self by boiling down pomegranate juice. You need to use any kind of capsicum you want apart from inexperienced as a result of it may be fairly bitter. 

Muhammara Dip

Muhammara Dip/capsicum dip

This toasty, candy and tangy dip is excessive in protein, antioxidants and fibre. 


  • 1 cup walnuts
  • 3 giant purple capsicums (yellow or orange work too)
  • ½ cup gluten-free breadcrumbs
  • 2 tbsp further virgin olive oil
  • 2 tbsp delicate chili flakes
  • 1 tbsp tahini
  • 1 tsp lemon juice
  • ½ tsp paprika
  • 2 tbsp pomegranate molasses (plus extra for drizzling)
  • Kosher salt


  • Preheat oven to 350F. 
  • Toast walnuts on a baking sheet, midway via baking, toss round and redistribute evenly. 
  • Bake till golden brown (about 8-10 minutes). Let it cool. Pick just a few walnuts for garnish, coarsely chop and put aside. 
  • In the meantime, place the oven rack within the higher third of the oven, near the ingredient or broiler. 
  • Broil capsicum on a baking sheet, flipping over midway via till pores and skin is charred (12-Quarter-hour). Alternatively, you’ll be able to char peppers over a gasoline burner on medium excessive. 
  • Switch peppers to a bowl and canopy tightly with plastic wrap, or place in a plastic zip bag. 
  • Steam peppers for 10 minutes. Take away skins from peppers and discard seeds.
  • Now, in a meals processor, mix capsicum, gluten-free bread crumbs, oil, chili flakes, tahini, lemon juice, paprika, toasted walnuts and a pair of tbsp of pomegranate molasses. Pour for a minute or so, then mix till easy and season with salt.
  • Switch dip to a bowl and drizzle with pomegranate molasses and high with chopped walnuts. Serve with pita, veggies or bread.    


Capsicum is a vegetable that is available in a wide selection of colours and varieties and provides a powerful dietary profile containing nutritional vitamins, minerals, antioxidants and compounds particular to capsicum like capsanthin and capsorubin.

A few of the most prevalent vitamins present in capsicum are vitamin C, vitamin A, vitamin B6 and folate. Crimson capsicums are one of the vitamin C wealthy meals on the earth. Simply 100g offers you 213% of your day by day advisable consumption.

In case you are trying to drop some weight, capsicum could be a nice meals to include into your day by day eating regimen. As a result of the vegetable comprises a excessive quantity of fibre and water, it might probably assist weight reduction and assist enhance metabolism. capsicum can simply be integrated into day by day meals. Attempt a stuffed capsicum, incorporate it right into a scrumptious curry or just eat it uncooked with hummus or guacamole.

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