Heart-Protective Benefits of Capsicums

Capsicums help in the prevention and management of diabetes, heart disease, and cancers. They also play a role in increasing immunity, protecting vision and healing wounds. Please check the end of this write-up for research references.

In this article, I will discuss capsicums' heart-protective benefits. But first, what is a capsicum? That depends on the country you reside in!

Capsicums

Capsicum are fruits from the nightshade family, which includes eggplants and tomatoes.

Bell peppers (scientific name Capsicum annuum) are a type of capsicum, a category (genus) that also comprises chilli peppers, their hotter and spicier cousins. In comparison, bell peppers are sweetish and hence called sweet peppers. While chilli peppers are native to Central America, bell peppers are cultivated worldwide.

Names of Capsicums

‘Bell peppers’ is the term common in the USA, Canada, and the Philippines, while they are called just ‘peppers’ or ‘sweet peppers’ in the UK, Ireland, and South Africa. In India, Pakistan, Bangladesh, Sri Lanka, Malaysia, Australia, and New Zealand, they are called ‘capsicum’, though as clarified above, the capsicum genus also includes chilli peppers.

In this article, I will restrict my discussion to bell peppers (and exclude chilli peppers). But I will use the South Asian street name ‘capsicum’ to refer to bell peppers.

Types of Capsicums

Capsicums come in a variety of colours based on the different plant pigments they have. The most common colours are green, yellow, orange, and red, but brown, white, and purple types are also available. The strains are named by their colours, such as red peppers or yellow capsicums.

All of them have a tangy taste with a crunchy texture. Green and purple peppers are slightly bitter, while yellow, orange, and red peppers are sweet.

Nutrients in Capsicums

Capsicums are 92% water. So their macronutrient contents—carbohydrates, proteins and fats—are negligible.

A hundred grams of capsicum contains two grams are dietary fibre. Since most diets are deficient in fibres by ten to fifteen grams a day, this amount is helpful.

Capsicums are a rich source of vitamin C. They also provide a good amount of vitamins A and B6 and some amount of vitamins B2, B9, E, and K.

Various varieties differ in their nutrient profile. For example, compared to green capsicum, red capsicum provides twice the vitamin C and eight times the vitamin A.

Capsicums also have beneficial plant compounds such as:

• Quercetin: Antioxidant. Protective against allergies, heart disease and cancer.
• Lutein and Zeaxanthin: Antioxidants. Protect eye retina from oxidative damage. Help shield the eyes from the harmful effects of blue rays and prevent macular degeneration. They are present only in green capsicum.
• Luteolin: Antioxidant, anti-inflammatory, and anti-allergic properties.
• Capsiate: Plays a role in the management of heart disease, cancers, digestive disorders, metabolic disorders and obesity.

Consuming capsicums will give you these benefits.

Heart-Protective Benefits of Capsicums

Capsicums help protect and improve cardiovascular health through many mechanisms.

• Increased blood levels of a protein (amino acid) called homocysteine can damage the inner linings of blood vessels as well as increase the risk of blood clot formation. Capsicums are rich in vitamins B6 and B9 which help reduce blood homocysteine levels.
• Capsicums have compounds that prevent the action of digestive enzymes in the intestines. An enzyme in the intestines breaks down dietary fats into fatty acids, which are then absorbed into the blood. However, capsicums block this enzyme action, which slows down the fatty acid absorption in the intestines. The yellow and red peppers are the best for this, followed by green peppers.
• Antioxidant vitamins A, C, and E in capsicums are heart-protective.
• Red peppers have a very powerful antioxidant called lycopene, which is highly heart-protective.
• Dietary fibres in capsicums can help reduce cholesterol absorption in the intestines.

How Much to Consume?

While there is no recommended amount of capsicums, eating them in moderation is a good idea. Experts recommend eating one medium (one hundred and fifty grams) capsicum daily.

How Much is Too Much?

There are no established numbers for excess capsicum consumption; however, overeating capsicum may prevent you from eating other healthy vegetables. So stay under three medium to large capsicums (five hundred grams) daily.

Who Should Avoid?

• Capsicums are very well tolerated in the amounts typically consumed as food.
• People with pollen allergies may need to be careful about consuming capsicum.
• Be careful when searching online about the recommended amounts, excess doses, side effects of capsicum, and who should avoid them. Many Western websites refer to chilli peppers as capsicums, which have a separate set of precautions due to their capsaicin contents. Bell peppers have capsiate, a different and less pungent substance.

This article is based on my upcoming book on the medicinal properties of many superfoods such as capsicums (bell peppers). A more detailed article on my website Health Sachet, has many references to the research claims mentioned in this write-up. Go to www.healthsachet.com and search for the following article (LinkedIn does not like external links):