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12 Best Bell Pepper Benefits + Nutritional Facts & Side Effects

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If you are wondering what a bell pepper is, it is just your regular Capsicum, which is widely available in the market. Bell Peppers are largely used in Indian cuisines for their spicy and peppery aroma. They are available in many varieties and colours, each having its own flavour profile. Bell Peppers are also known for the numerous health benefits, as they are packed with many vital nutrients. From aiding in proper digestion to treating symptoms of menopause, bell peppers can induce good health. In this article, we shall learn more about the many health benefits of bell peppers in detail, along with its nutritional benefits and side effects. It’s time to ring the “bell”!

bell pepper benefits

What Is Bell Pepper?

Bell Pepper is a tropical vegetable widely grown in countries like India, Mexico, South America and Africa. “Capsicum Annum” is the scientific name of Bell Pepper, which is also known locally as Capsicum, Sweet Pepper or simply pepper. Bell Peppers are not very hot compared to chillies or black peppers, due to the absence of Capsaicin, an agent that gives out heat. They can be eaten in both raw and cooked forms.

Types Of Bell Peppers:

There are many varieties of bell peppers available in the market, which are essentially the by-products of the green peppers. Depending on the amount of ripening, many colours like yellow, orange, red, purple and even brown coloured peppers are available. These peppers are quite mild in flavour and are usually sweet in taste. Coloured peppers add a juicy and crunchy texture to salads, along with adding natural sweetness.

Are Bell Peppers Healthy?

Bell Peppers are loaded with goodness. They are rich in Vitamin C, A, magnesium, Calcium and many important anti-oxidants. These wonderful vegetables can aid in the weight loss, lower your cholesterol levels and also promote better digestion. They are also amazing for your skin and hair, which is why eating a serving of bell peppers in your daily diet is highly recommended.

Importance Of Bell Peppers:

Here are the main reasons why Bell Peppers are considered important in your diet:

  • Prevention of Cancer
  • Reduction of Age-related sicknesses
  • Delayed Ageing
  • Strengthened Immunity
  • Lowers inflammation
  • Lowers risks of arthritis
  • Brings down asthma
  • Reduces blood clotting
  • Makes bones strong
  • Keeps cells in shape and away from the clutches of oxidization.
  • High in carotenoids and lycopene.
  • Helps beat cancers of the bladder, cervix, pancreas and prostate too.
  • Helps prevent lung cancers, in smokers especially or passive smokers as well.
  • Rich in phytochemicals
  • Provides the body with fibre

Bell Pepper Nutrition Facts:

Here is the breakup of nutritional benefits of Bell Peppers per 100 grams.

  • Total Calories: 40
  • Total Fat: 0.2 gm
  • Carbohydrates: 9 gm
  • Protein: 2 gm
  • Sodium: 7 mg
  • Potassium: 340 mg
  • Vitamin A: 23 %
  • Vitamin C: 404 %
  • Iron: 6 %
  • Vitamin B6: 15 %
  • Magnesium: 6 %

Health Benefits Of Eating Bell Pepper:

Here we enlisted top 12 health benefits of bell pepper. Let’s have a look into them.

health benefits of bell pepper

1. Rich In Anti-Oxidants:

Bell peppers are rich sources of vitamin C, which as we are known is an antioxidant that helps the body fight against the havoc created by free radicals, culprits to be blamed for cell damages. If the rapid increase of free radicals isn’t kept in check, one may age sooner than otherwise thought, and could also be a host to varied health issues and problems too.  The vitamins found in bell peppers actually help in controlling infections of varied types, makes the skin glow and helps with collagen development too. Gums, bones and teeth and even blood vessels would be stronger over time, thanks to bell peppers.

2. Improves Vision:

Bell peppers are a rich source of carotenoids as well, all colours of bell peppers that is. These are actually pigments which make the hues of the veggie seem so. The human body converts these to vitamins and retinol, which is good for the eyes and the vision at large, and even for the skin and immunity as well. beta carotene is known to be a powerful antioxidant and can help bring down heart and cancer issues too, say health experts.

See More: Black Pepper Benefits

3. Promotes Good Blood Circulation:

Bell peppers have plenty of lycopene in it, which is why the colours of the veggie are so strong and bright. This is once again a very powerful antioxidant, which would help guard the cells in the body and prevents oxidation of the blood cells too.

4. Prevents Cancer:

Prostate cancer can be done away with, when we start consuming bell peppers from an early age, especially men, say sources. This is because the veggie would have a high amount of lycopene in it, which reduces the susceptibility of men and women falling prey to heart diseases, attacks and strokes in the long run.

5. Treats Eye Issues:

The abundance of zeaxanthin and Lutein found in bell peppers, on a concentrated note can help with eye health issues. These would be carotenoids that are found in most fruits and veggies, which help the retina of the eyes from macular degeneration. This is one of the best bell pepper uses to our health.

6. Aids In Digestion:

If you want more fibre in your meals, toss up a salad involving bell peppers in it, say health experts.  Dietary fibre in bell peppers are abundantly available, which is easily digested by the body and the carbs are easily absorbed as well. Even the fats and the proteins are broken down easily, thanks to the dietary fibre found in it.

7. Prevents Constipation:

With the help of dietary fibre found in bell peppers, one can be assured that the digestive system is kept happy. Even the colon and the intestines are kept happy as well. since the fibre absorbs the extra water in the foods we eat and helps with easy bowel movements the next morning.

See More: Red Bell Pepper Benefits

8. Anti-Inflammatory Properties:

Bell peppers help with reducing pains, aches and inflammation, and also promotes slow sugar absorption as well. Hence blood sugar levels kept in check and no pains to bother off as well.

9. Boosts Immune System:

Bell Peppers are rich in Vitamin C, which can strengthen your immune system. Eating bell peppers regularly can prevent many infections like cold, flu, due to its anti-microbial properties. It can also prevent the risk of future infections. This is one of the major benefits of eating bell peppers.

10. Anti-Ageing Properties:

Bell Peppers are good not just for your body, but also for your skin. The high amounts of Vitamin C and other antioxidants reduce the chances of oxidative damage to cells. Vitamin C also boosts better Collagen formation, which can result in younger, tighter skin, making it one of the major bell pepper benefits for the skin.

11. Ideal For Weight Loss:

Bell Peppers are extremely low in calories and are perfect weight loss foods. They are not dense in nutrition and reduce the dependency on artificial supplements. Adding bell peppers in your salads or stir-fries can add necessary fibre for faster digestion. Also, bell peppers can reduce cholesterol levels in the body, contributing to a lean and fit figure.

12. Prevents Birth Defects In Unborn:

One of the lesser-known facts about bell peppers is its ability to prevent many birth defects in unborn children. Bell peppers are loaded with folate, which is important for the physical and mental development of the fetus. Taking bell peppers in recommended quantities can ensure that the baby doesn’t go through underweight issues.

See More: Yellow Bell Pepper Benefits

Bell Pepper Side Effects:

Bell peppers are usually safe when consumed in limited quantities. However, one may experience some of these side effects of eating too many bell peppers:

  • Nausea
  • Burning Sensation
  • Stomach Pain
  • Indigestion
  • Loose Stools
  • Sneezing
  • Watery Eyes

These are the 12 best reasons as to why we love bell peppers so much! Not only do they add an element of crunch to the dishes, but also good health to our lives. Bell Peppers are loaded with goodness and are indispensable to healthy living. Whether you consume them raw in your salads or roast them in your barbecues, bell peppers can always be your perfect wellness partners. If you have any interesting recipes of Bell Peppers, do share them with us in the comments section!