10 Health Benefits And Recipes Of Capsicum

Capsicums are an excellent addition to your diet, whether stuffed, sautéed, or raw.

Capsicum is a native American plant that is now cultivated worldwide. They are available in various colours, including green, yellow, and red.

The name capsicum is primarily used in New Zealand, India, Singapore, and Australia. These coloured peppers have a milder flavour than their green counterparts. They are called bell peppers in South Africa and North America.

Capsicum can be served raw and cooked in salads, meats, and rice dishes. This blog will explore the several health benefits of capsicum, including weight loss.

What Are The Capsicum's Health Benefits?

Here are some of the health benefits associated with capsicum. Have a peek!

Contributes To Calorie Burning

Capsicum increases metabolic rate by inducing thermogenesis. In addition, the chemical capsaicin causes spiciness, boosting calorie expenditure and aiding in weight loss.

Contributes to Detoxification

Capsicum reduces mucus production in the lungs, which keeps the airways free and facilitates the elimination of pollutants through perspiration. Thus, it assists in lung detox.

Beneficial To Eye Health

Rich in vitamin A and beta-carotene, capsicum improves eye health by enhancing eyesight. Additionally, it is abundant in the pigment lutein, which protects macular degeneration. In addition, vitamin C in the eye prevents the formation of cataracts.

Carotenoids found in relatively high concentrations in bell peppers, lutein and zeaxanthin may benefit eye health when ingested in sufficient quantities. According to a National Centre for Biotechnology Information (NCBI) study, they prevent oxidative damage to the retina, the light-sensitive inner lining of the eye.

Reduces Cancer Danger

Capsicum is rich in anti-inflammatory and antioxidant qualities, which combat free radicals caused by oxidative damage in the body. Additionally, capsicum contains sulphur compounds that lessen the risk of oesophagal and stomach cancer. In addition, the lycopene carotenoid protects against pancreatic, prostate, bladder, and cervical cancer.

Enhances Immunity

According to the article on vitamin C research, capsicum's vitamin C and K content enhance immunity by lowering arthritis and improving joint flexibility. Additionally, vitamin K helps prevent blood clotting.

Enhances Heart Health

According to a 2017 survey, persons who eat red hot chilli peppers nearly every day had a lower risk of mortality than those who did not.

This is due to the presence of flavonoids in the skin of capsicum and other related vegetables, which are protective against coronary heart disease and obesity.

Treats Digestive Problems

Capsicum is abundant in tannins, which treat digestive disorders such as diarrhoea and dysentery, thereby protecting the gut lining.

Numerous studies have shown that capsicum stimulates stomach mucus formation and aids in treating peptic ulcer disease.

Controls Hypertension

Capsicum is high in potassium, which aids with hypertension management. Additionally, potassium reduces bodily bloating and swelling. In addition, the potassium in capsicum improves muscle function.

Reduces the appearance of ageing

By lowering oxidative damage, vitamin C and antioxidants in capsicum reduce the onset of ageing. Additionally, it minimises wrinkles, fine lines, and skin allergies.

Prevents Anxiety

Capsicum's magnesium and B6 concentration prevent premenstrual anxiety in women, which is triggered by the premenstrual phase. Vitamin B6 is a natural diuretic that lowers water retention and bloating.

Nutritional Value Of Capsicum

These nutrients are present in 100g of capsicum:

• Calories - 26kcal
• Protein - 0.99g 
• Fat - 0.3g 
• Protein - 0.99g 
• Fibre - 2g
• Potassium - 211mg
• Sodium - 2mg
• Vitamin C - 123mg
• Vitamin A - 55mcg
• Beta-carotene - 328mg
• Folic acid - 52mcg

Capsicum Recipes

Here are the two most common recipes for capsicum that you should attempt.

1. Schezwan Fried Capsicum

A crispy side dish flavoured with Szechwan sauce and savoury spices.

Ingredients

• Capsicum- 2, chopped in strips
• Ingredients Oil- 1 tsp
• Green chillies- 1 chopped
• Ginger garlic paste- 1 ½ tsp
• Schezwan chutney/ sauce- 1 ½ tsp
• Spring onion- 1, medium chopped
• Corn flour- 1 ½ tbsp
• Water, as required
• Salt, as per taste 

Method of Preparation

1. Add salt and water to corn flour to create a thick slurry.
2. Dip the capsicum strips in it, and after dipping each strip in the slurry, cook them in the microwave until they are crisp.
3. Heat the oil, green chilli, ginger, and garlic paste in a deep skillet for two minutes.
4. Add the chopped green onions and cook for one minute.
5. Add the Szechwan sauce and simmer for 30 seconds.
6. Add the air-fried or microwaved capsicum to the pan, sauté for one minute, taste for seasoning, remove to a serving dish, and serve the crisp schezwan-stuffed capsicum.

2. Capsicum Chutney 

Capsicum chutney with a south Indian flavour served with dosa or idli.

Ingredients

• Sesame oil- 1 ½ tsp
• Chopped capsicum- ½ cup
• Sesame seeds- 1 tsp
• Chana dal- 1 tsp
• Udad dal- 1 tsp
• Curry leaves- 5-6 leaves
• Kashmiri red chilli – 1 big
• Grated fresh coconut- ⅓ cup
• Hing- 1 pinch
• Mustard seed- ½ tsp
• Tamarind pulp- 1 tsp
• Salt, to taste 

Method of Preparation

1. Add 1 tsp oil, urad dal, and chana dal to a skillet, and sauté for 1 to 2 minutes, until the colour changes.
2. Add the dry Kashmiri chilli, sesame seeds, hing, curry leaves, and sauté for one minute.
3. Add chopped capsicum and salt for four to five minutes over medium heat.
4. Add tamarind pulp and grated coconut for one minute.
5. After cooling the ingredients, puree them in a blender to create a homogeneous paste.
6. In a skillet, combine oil, mustard seeds, and curry leaves.
7. Allow the seeds to sputter, then pour the tempering over the chutney and serve alongside idli or dosa.

The Final Say 

Capsicum contains numerous nutrients, including vitamin C, B6, iron, potassium, etc. It is one of the healthful vegetables that may be eaten cooked or raw and contains a significant amount of antioxidants. However, excessive use of capsicum might cause acid reflux and gastrointestinal distress in specific individuals.

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