Top 5 reasons to include capsicum in your diet

Capsicum / Bell Peppers / Shimla Mirch are one of those ubiquitous vegetables you’ll find in everything from a crisp, fresh Greek salad to a vegetarian curry to colorful party veggie trays for a healthy group snack. They’re an incredibly versatile vegetable that come in several colors, and you may be wondering what its main health benefits are or if it’s possible to have too much of a good thing. Here, three dietitians break down all the beneficial reasons to snack on and cook with more bell peppers.

Capsicums are good for heart and digestive health.

It should come as no surprise that bell peppers are another extremely healthy vegetable, whether you’re opting for green, red, yellow, or orange varieties. All bell peppers provide fiber, some iron, and folate to support a healthy gut, healthy cardiovascular system, and proper natural detoxification, says Lauren Minchen, nutrition consultant for Freshbit, an AI-driven visual diet diary app.

Bell peppers are rich in potassium.

“Peppers, no matter the color, are a great source of potassium and vitamin A,” adds Brigitte Zeitlin, a New York City-based registered dietitian and founder of BZ Nutrition. “Potassium helps to keep your heart healthy by lowering blood pressure and fight belly bloat by reducing water retention.

Shimla Mirch are good for your eyes.

This crisp veggie contains vitamin A, which “helps to maintain eye health, keeping your vision on point and working to prevent macular degeneration,” Zeitlin says.

Bell peppers are high in antioxidants.

“Red bell peppers are also rich in vitamin C and various carotenoids, which function as antioxidants and support eye and cardiovascular health,” adds Minchen. “Yellow/orange bell peppers provide beta-carotene (an antioxidant form of vitamin A), vitamin C, and potassium.

Shimla Mirch has some skin benefits.

“Eating green and yellow veggies, such as green and yellow Shimla Mirch, may help decrease the wrinkling that can occur in the crow’s foot area, according to a study of Japanese women,” adds Amy Gorin, RDN, a plant-based registered dietitian and owner of Plant-Based Eats in Stamford, Conn.

How much pepper should you eat?

Believe it or not, it’s possible to overdo it on the bell peppers (as with anything), Michen says. “Eating too much bell pepper can mean less intake of other essential nutrients, which may lead to nutrient deficiencies in the long term,” she explains. “Also, bell pepper intolerance is quite common (they are in the nightshade family), which means that those with an intolerance may be able to only eat a small amount before they experience digestive and other inflammatory symptoms.” As such, Minchen recommends limiting your bell pepper intake to just one per day. But in any case, talk to your doctor or dietitian if you’ve experienced these symptoms and suspect you may have an intolerance.