Health Benefits of Bell-Pepper

The main health benefits of bell-pepper are in the vitamins A and C that it provides. One raw bell-pepper provides more vitamin C than one cup of orange juice.

Bell-Peppers or capsicum (shimla mirch in Hindi) originated in South America and made their way to other countries via traders and explorers. A highly adaptable plant, bell-pepper grows in many different climates.

The main producers of bell-peppers today are Mexico, Turkey, Romania, Spain, and China. Bell-Peppers are also very popular in the US, and are a main ingredient in Louisiana Creole and Cajun cuisine. They are also used in Italian and Mediterranean cooking.

Bell-Pepper Nutrition

Bell-Peppers (so called because of their bell shape) come in many different colors: green, yellow, orange, red, and purple, and vary in taste from spicy, to sweet, to tangy. The bell-peppers available in the US are much sweeter than those available in India.

The health benefits of bell-pepper also vary depending on the color, with the red bell-peppers offering the most, and the green ones, the least. The color depends on the variety and stage of ripeness. Most of them are sold when they are green and fully developed but not ripe. If allowed to ripen on the vine, they turn redder and sweeter, with the highest amounts of vitamin A and C.

Vitamins A and C function like antioxidants, neutralizing free radicals in the body reducing the risk of disease. Free radicals are naturally produced when the body uses oxygen, but if they are not neutralized, they cause cell damage, which may
lead to health problems such as arthritis, heart disease and cancer. A single raw red pepper, sweet or hot, can meet the daily requirements for vitamin A and C.

Vitamins A and C also help strengthen the immune system. Red bell peppers are rich in lycopene which may promote heart health and reduce the risk of prostate, cervical, and ovarian cancer.

Red bell-peppers are also rich in B vitamins, including niacin, B-6, folate, and thiamin. Studies have shown that these vitamins are beneficial in treating depression and stress-related conditions.

Bell-Peppers are great for weight-loss, as one large green bell pepper has only 22 calories and 5 grams of carbohydrate, has no fat or cholesterol and contains only 13 milligrams of sodium.

Cooking Tips

To derive the maximum benefits from bell-peppers, it's best to eat them raw, as cooking can destroy some vitamin C. The vitamin C breaks down when bell- peppers are roasted, fried, or grilled above 375°F. Raw peppers are great in salads and salsas.
Use more red peppers than green as they provide more vitamins.
Cooked or raw, bell-peppers are a nutritious and colorful addition to any meal. Check out the bell-pepper recipes below. Although, they are better raw in terms of nutrition. If you boil them, the vitamin C evaporates along with the boiling water.

Sources
http://web.extension.illinois.edu
http://extension.umaine.edu
The Complete Book of Nutritional Healing, Deborah Mitchell

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