In today’s world, one is always looking for a healthy way to turn their lifestyle into something more effective and better overall. There are several simple ways to include healthy meals and alter your diet to fit into a healthy routine.
The best and easiest way to do this is to add a good amount of fresh green vegetables to your diet. They are filled with plenty of nutrients, taste and are also easily available.
Today, we will talk about one such very common and very healthy veggie – the capsicum.
Are you wondering:
- What is Capsicum?
- What are its nutritional components?
- What are the health benefits of eating capsicum?
Well, we will clear it all. So, let us get going with today’s special veggies.
What is Capsicum?
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 are available in four major colors. The colors are – red, green, yellow, and orange. The green capsicum variety is the most widely used and functional, while the red bell pepper is the healthiest of all. There are lesser common purple, white, and other varieties also available.
Capsicums are light-weight and hollow veggies. They are usually bigger than a regular tennis ball.
They belong to the nightshade family of Solanaceae. These vegetables grow on vine-like plants. You can even grow Capsicums at your home. With proper care and nutrition, these plants will fruit within a quick span of only three months.
Capsicums or bell peppers are usually mildly sweet in flavor. They are crunchy and add definition and deliciousness to your meals. They can be used as raw vegetable ingredients for a salad, cooked, roasted, stuffed, used as a topping, marinated and grilled, and in other endless ways possible.
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.
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 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 on the overall body. As a green vegetable, 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|
|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|
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 nourishment that can be very beneficial.
Can Diabetics Eat Capsicums?
Diabetics have a lot of restrictions when it comes to food habits that assist in maintaining health.
Bell peppers or capsicums are among the recommended Super-foods for diabetic patients. They are enriched with plenty of minerals, vitamins, and other nourishing elements.
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 a 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|
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.
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.
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:
- 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.
- 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.
- 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.
- 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.
- They are also health supplements that help to maintain bone s Vitamin K in the body is great for bone health. It prevents injuries and aids in faster healing, as well.
- 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.
- Capsaicin is an element available in Capsicums that acts as an antioxidant. It is useful in helping with arthritis.
- As we previously discussed, the richness of antioxidants assists in keeping away many health risks and internal inflammation. It is also full of phytonutrients that are crucial for the body and health.
Interesting Facts about Capsicum
- Capsicum is an Indian name allotted to this vegetable. The rest of the world calls these bell peppers or peppers.
- The bumps at the base of this vegetable indicate the female or male variant of capsicums:
- The ones with four bumps are female capsicums. They have more seeds. These are better used raw such as in salads, because they are comparatively sweeter.
- On the other hand, the ones that have only three bumps are male capsicums. They are less sweet and better used in cooked dishes. They have lesser seeds as compared to the female capsicums.