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Food & Nutrition

Health Benefits Of Bell Peppers for Moms To-Be & Kids

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  • September 29, 2021
  • MKB Team

Bell peppers are often referred to as Sweet peppers or capsicum or even just Peppers. They are a part of the Grossum Cultivar group and fall under the species of Capsicum Annuum. They are often mistaken as vegetables, but in reality, they are part of the fruit family and are classified under Berries. 

Bell peppers come in a range of colours; the most popular being green, followed by red and yellow peppers. There are lesser-known peppers that come in white, orange and purple as well. They have over 100 tiny, flat, white seeds in each fruit. 

 

Nutritional Profile

100 grams of chopped Bell peppers contain:

  • 20 calories
  • 93.9 grams of water content
  • 4.64  grams of carbohydrates
  • 0.17 grams of fat
  • 0.86 grams of protein
  • 97% of Vitamin C
  • 17% of Vitamin B6
  • 5% of Thiamine (B1)
  • 7% of Vitamin K
  • 2% of Pantothenic Acid
  • 3% of Folate
  • 2% of Riboflavin (B2)
  • 3% of Niacin (B3)
  • 2% of Vitamin A 
  • 2% of Vitamin E
  • 175 milligrams of Potassium
  • 10 milligrams of Calcium
  • 20 milligrams of Phosphorus
  • 10 milligrams of Magnesium
  • 3 milligrams of Sodium
  • 0.34 milligrams of Iron
  • 0.13 milligrams of Zinc
  • 0.122 milligrams of Manganese

The Many Health Benefits of Bell peppers for Kids and Adults

Before getting into the overall benefits of consuming bell peppers, here are some of the components that make each coloured pepper stand out:

  • Lutein is said to be capable of improving eye health. It is found in huge amounts in unripe green bell peppers, but not in the ripened ones.
  • A common antioxidant called violaxanthin is abundant in yellow bell peppers.
  • Capsanthin which is especially high in red bell peppers acts as a powerful antioxidant.
  • Luteolin is a polyphenol antioxidant found in all bell peppers that is said to have a positive impact on the health of the heart.
  • Quercetin is also a polyphenol antioxidant, similar to Luteolin which may help in keeping away chronic conditions and heart diseases. It is also found in most bell peppers.

 

The consumption of any kind of fruit or vegetable leads to an overall improvement of health and bell peppers are no different:

  • Anaemia is a condition caused by a deficiency of iron in the body. It reduces the oxygen-carrying ability of the blood. The main symptoms of this condition are tiredness and weakness. Bell peppers, especially red bell peppers are an incredibly rich source of Vitamin C; you can get almost 169% of your required daily intake of Vitamin C with just one medium-sized pepper. It is also a good source of iron and will improve the iron absorption capacity of your blood.
  • Bell peppers have a Glycemic Index of only 40 which is incredibly low. It means that it cannot spike your blood sugar levels. They are suitable for people who are diabetics or are looking to lose weight.
  • Vitamin K will help in improving the health of your bones and the healing ability of your body after sustaining injuries.
  • Being an abundant source of Vitamin C, bell peppers work as wonderful immunity boosters. It will help keep common conditions like colds and coughs away.
  • Bell peppers contain folic acid which is much needed in the formation and multiplication of Red Blood Cells (RBC) and White Blood Cells (WBC) in the bone marrow.
  • It helps with the reduction of inflammation, especially in the urinary tract.
  • Bell peppers are filled with antioxidants which help in fighting the cell damage caused by free radicals – these are negative elements found in the environment around us that make their way into the body and cause it harm. 
  • Vitamin C helps in the formation of collagen which improves the overall health of the skin and makes it soft and glowing.

 

Benefits of Consuming Bell peppers During Pregnancy

  • Bell peppers are rich in folate which works to increase the Red Blood Cells and White Blood Cells in the bone marrow which is necessary during the time of pregnancy. 
  • Due to the presence of natural silicon in green bell peppers, they are beneficial to keep the hair and nails healthy during pregnancy time.
  • Yellow bell peppers are rich in lutein and zeaxanthin which are strong fighters against free radicals that may cause cell damage. It also helps in the improvement of the immunity system of the body which is much needed during pregnancy/
  • Red bell peppers contain high amounts of an antioxidant called lycopene which are useful in building resistance against various infections.


Risks of Consuming Bell peppers During pregnancy

  • Consuming excessive amounts of bell peppers could lead to upsetting the stomach and indigestion. Remember, everything in moderation is good.
  • The seed found in bell peppers is known to be common triggers of allergies. If you already have a history of this kind of allergy, it is best to steer clear of them especially during pregnancy. The allergy could lead to sneezing and rashes.
  • It is also advisable to stop eating bell peppers a few weeks before the date of delivery as they may cause the blood to thin out. It may cause you to lose a lot of blood during childbirth.

 

The Tasty Way of Including Bell peppers in Your Diet

Bell peppers can be enjoyed both cooked and uncooked:

  • Raw bell peppers can be paired with mushrooms, onions, tomatoes, cucumbers, cottage dressing and add-ons like olive and jalapenos to make fabulous and healthy salads.
  • Bell peppers are staples in Mexican foods like tacos and enchiladas.
  • They work great as pizza toppings.
  • They taste great with both white sauce pasta and tomato pasta.
  • You can make a simple stir fry with light seasoning and little to no oil.

 

Bell peppers are healthy and delicious. They are not overly spicy making them enjoyable by pretty much everyone. They also add a lot of colour to your meals; they are fulfilling to eat and make a great Instagram story too.

 

Fun facts on Bell Peppers

This pungent flavoured veggie is famous for its health benefits. It also has some interesting fun facts like:

  1. The bell pepper is the single member of the pepper family that does not give a burning sensation to your tongue. Therefore, they are known as sweet peppers.
  2. The bell peppers have thrice the vitamin C than oranges.
  3. This veggie can be eaten at any stage of its development. But, to gain enough Vitamin C, it’s best eaten ripe.

 


Published by

MKB Team

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