Last Updated on July 4, 2021 by Dr Sharon Baisil MD
More commonly known as Bell peppers, sweet peppers, or simply peppers, capsicums are very versatile vegetables that can be added to plenty of meals and cuisines. These are called ‘Shimla Mirch’ in India.
They can be used in various food ideas and dishes and never fail to add nutrition and taste to your plate. Please stick with us to find out, later in this article, about the many health benefits of capsicum.
8 Health Benefits of Eating Capsicums
Along with being a pack of nutrients and a safe vegetable for a diabetic patient, capsicums have many other advantages for one’s health.
Let us discuss some of the advantages of one’s health with the consumption of capsicums:
1. Capsicums are loaded with nutrients
They provide plenty of essential vitamins and minerals that keep the health and functioning of an individual proper. Even though it is filled with several nourishing elements, it does not have a lot of calories. The calorie in 100 g of capsicums is only 20, making it a perfect fit for a healthy immunity booster and maintained diet.
2. Capsicums are also rich in fiber
Fiber is a very crucial and daily needed nutrient. It keeps the digestive system properly functional. It also helps prevent the development of digestive disorders, such as intestine infections, stomach issues, constipation, etc.
3. Capsicums are filled with good amounts of iron as well as Folate
These are very important nutrients for the correct functioning and flow of blood. It is also overly beneficial for women. Iron deficiency in the body can lead to Anemia; consuming capsicums helps prevent these ailments.
4. As green veggies, these are low in fat
If you are looking to include foods that do not harm or increase your body weight, bell peppers are a safe go-to option. They are low in fats, calories and assist in body weight management as well.
5. Capsicums help to maintain bones
Vitamin K in the body is great for bone health. It prevents injuries and aids in faster healing, as well.
6. Improves your Skin
The multi-vitamin and mineral qualities of bell peppers are also great in maintaining skin health. They boost nourishment and keep the skin fresh and protected.
7. Capsicum is rich in antioxidants
8. Capsicum can prevent arthritis
What is the Nutritional Value of Capsicum?
Until now, we discussed the great taste and use of capsicums. Let us move on to the nutritional components and composition of capsicum.
They are very healthy and safe for the overall body. Like green vegetables, they supply the body with many necessary nutrients – vitamins, minerals, etc. They are also known as one of the world’s best and healthiest foods.
The table below records the list of nutrients that are found in capsicums and their respective quantities.
| Sl. No. | Nutrients available in 100 g of capsicum | Amount Available |
| 1. | Calories | 20 |
| 2. | Carbohydrates | 4.64 g |
| 3. | Proteins | 0.86 g |
| 4. | Fats | 0.17 g |
| 5. | Water | 93.89 g |
| 6. | Magnesium | 10 mg |
| 7. | Potassium | 175 mg |
| 8. | Manganese | 0.122 mg |
| 9. | Copper | 0.066 mg |
| 10. | Calcium | 10 mg |
| 11. | Iron | 0.34 mg |
| 12. | Phosphorus | 20 mg |
| 13. | Zinc | 0.13 mg |
| 14. | Sodium | 3 mg |
| 15. | Choline | 5.5 mg |
| 16. | Vitamin A | 370 µg |
| 17. | Vitamin B1 | 0.057 µg |
| 18. | Vitamin B2 | 0.028 µg |
| 19. | Vitamin B3 | 0.48 µg |
| 20. | Vitamin B5 | 0.099 µg |
| 21. | Vitamin B6 | 0.224 µg |
| 22. | Vitamin C | 80.4 µg |
| 23. | Vitamin E | 0.37 µg |
| 24. | Vitamin K | 7.4 µg |
| 25. | Folate | 10 µg |
Hence, from the above table, it is clear that there are endless vitamins and minerals found in capsicum. They can enrich and fill the body with the nourishment that can be very beneficial.
How to select the Best Capsicums?
Choosing the freshest capsicums is no hard task. They are commonly and easily available all around the globe, as well as reasonably priced.
The best way to make sure that you pick out the fresh capsicums is to check the capsicum’s tip. Just make sure that the capsicum’s stalk is not soft, mushy, broken, or rotting.
A fresh tip is an indicator of a good inside of a vegetable.
Another pointer to keep in mind while capsicum selection is to make sure that you pick out a good-looking one. Ensure that the color of this vegetable is bright and even. Avoid the ones that have any marks, spots, holes, breakage, rots, etc.
Capsicums can be stored in refrigerators for a good amount of time. When kept properly, they can easily last up to a week.
Make sure to wash and clean the veggie before adding it to your salad, curry, or other dishes. Chop it into your desired size and shape and enjoy a delicious veggie addition to your diet.
What is the Glycemic Index of Capsicum?
Bell peppers or capsicums are among the recommended Superfoods for diabetic patients. They are enriched with plenty of minerals, vitamins, and other nourishing elements.
If you are a diabetic, then there is additional proof to support the evidence of capsicum being a good nutritional supplement. The Glycemic Index of Capsicum is only 32
This indicates that Capsicums fall under the Low Glycemic Index category and are proven safe and much recommended for diabetes patients.
Diabetics can easily and safely include capsicums in their diets. They are rich in many useful nutrients that can have many beneficial effects on one’s diabetic health.
Moreover, they are also low in carbohydrates, calories, and fats. Therefore, it adds a myriad of advantageous nutrients and has less impact on one’s blood sugar.
A very essential and accurate indicator of diabetic-safe food is the Glycemic Index levels. The Glycemic Index is a scale from 0 to 100, where foods are measured and categorized into three major groups:
| Sl. No. | Glycemic Index Categories | Glycemic Index Range |
| 1. | Low Glycemic Index | From 0 to 55 |
| 2. | Medium Glycemic Index | From 56 to 69 |
| 3. | High Glycemic Index | 70 and above |
Besides all this, Anthocyanin’s presence in capsicum helps in the proper breakdown and absorption of fats and carbohydrates. Better absorption of carbs in the body helps keep the blood sugar levels under normal rates and avoid causing sudden spikes.
They also contain various beneficial antioxidants that ensure overall health safety by combating the negative effects of the free radicals in the body. They keep away inflammation and reduce diabetic health symptoms and vulnerability towards developing other diseases.
The low in calorie and carb-count quality of this green veggie helps keep the overall calorie amount of the meal low. Adding capsicums can help in reducing the total amount of carbs that you intake with a meal.
Hence, as a diabetic, you need not worry about the consumption of this green veggie. You can include this without any worries about harming your blood sugar levels.
References
- https://www.sciencedirect.com/science/article/abs/pii/S0308814618316194
- https://www.degruyter.com/document/doi/10.1515/jcim-2015-0037/html
- https://www.liebertpub.com/doi/abs/10.1089/jmf.2007.638
- https://www.cabdirect.org/cabdirect/abstract/20163216801
- https://academicjournals.org/journal/AJAR/article-abstract/BB5FDB134270
- https://www.mdpi.com/2073-4395/10/9/1337
- https://www.hindawi.com/journals/bmri/2012/524019/
