Bell pepper or sweet pepper is the most popular of the chili peppers in the Capsicum annum family. It is a fruit pod of small perennial shrub in the nightshade or solanaceae family, of the genus, capsicum. Scientific name: Capsicum annum.
Unlike their fellow members, sweet peppers have characteristic bell shape with crunchy, thick fleshy skin. On comparison to other capsicum members, bell (sweet) peppers have very mild or zero hotness. The other important difference is that they are used worldwide as vegetables instead of spices.
Peppers are native to Mexico and other Central American region from where they spread to the rest of the world by Spanish and Portuguese explorers during 16th and 17th centuries and now grown widely in many parts of the world as an important commercial crop. As in other chili pepper varieties, bell peppers too have several cultivar types. However, the plant type and fruit pod (with 3-5 lobes) are common features in almost all cultivars.

In structure, sweet pepper features blocky, cube like cover with numerous tiny, white, or cream coloured, circular and flat seeds. The seeds are actually clinging to central placed white core (placenta). Usually, peppers are picked up by hand during different stages of maturity. Unripe sweet pepper can be picked up while it is green. As the fruit mature, it acquires its genetic colour such as orange, red, purple, yellow etc.

The hotness of peppers is measured in “Scoville heat units” (SHU). On the Scoville scale, a sweet bell pepper scores 0, while a jalapeño pepper around 2,500-4,000 and a Mexican habaneros 200,000 to 500,000 units

Health benefits

Bell pepper contains impressive list of plant nutrients that are known to have disease preventing and health promoting properties. Unlike other chili peppers, it is very low in calories and fats. 100 g provide just 31 calories.

Sweet (bell) pepper contains small levels of health benefiting an alkaloid compound capsaicin. Early laboratory studies on experimental mammals suggest that capsaicin has anti-bacterial, anti-carcinogenic, analgesic and anti-diabetic properties. When used judiciously it also found to reduce triglycerides and LDL cholesterol levels in obese individuals.

Fresh bell peppers, red or green, are rich source of vitamin-C. This vitamin is especially concentrated in red peppers in highest levels. 100 g fresh red pepper provide about 127.7 mcg or about 213% of RDA. Vitamin-C is a potent water soluble antioxidant. It is required for the collagen synthesis in the body. Collagen is the main structural protein in the body required for maintaining the integrity of blood vessels, skin, organs, and bones. Regular consumption of foods rich in vitamin C helps body protect from scurvy; develop resistance against infectious agents (boosts immunity) and scavenge harmful, pro-inflammatory free radicals from the body.

It also contain good levels of vitamin-A. 100 g of sweet pepper has 3131 IU or 101% of vitamin A. In addition, it contains anti-oxidant flavonoids such as α and ß carotenes, lutein, zeaxanthin, and cryptoxanthin. Together, these antioxidant substances in capsicum helps to protect body from injurious effects of free radicals generated during stress and diseases conditions.

Bell pepper has adequate levels of essential minerals. Some of main minerals in it are iron, copper, zinc, potassium, manganese, magnesium, and selenium. Manganese is used by the body as a co-factor for the antioxidant enzyme superoxide dismutase. Selenium is anti-oxidant micro-mineral that acts as co-factor for enzyme superoxide dismutase.

Capsicum is also good in B-complex group of vitamins such as niacin, pyridoxine (vitamin B-6), riboflavin, and thiamin (vitamin B-1). These vitamins are essential in the sense that body requires them from external sources to replenish. B-complex vitamins facilitate cellular metabolism through various enzymatic functions.

Eye Health: Bell peppers contain over 30 different types of carotenoids including alpha-carotene, beta-carotene, lycopene, lutein, cryptoxanthin and zeaxanthin. Carotenoids are a phytonutrient family that is responsible for the bright red, yellow and orange colouring in many fruits and vegetables. Researchers have found that they help heal eyes and ward off eye disease because they absorb damaging blue light as it entersthe eye.

Prevent Cancer: Carotenoids also have powerful antioxidant effects thatcan prevent certain types of cancers. Carotenoids deactivate free radicals, which are the cell-damaging oxygen atoms that react with other molecules in your body. Make sure to let bell peppers ripen to maximize the amount of antioxidant benefits they possess- ripening increases the carotenoid content in bell peppers. They also have sulphur which helps prevent cancer.

Boosts Immunity: The amount of vitamin C increases with ripening as well, and bell peppers are full of vitamin C. 1 cup of sliced red bell peppers gives you 157% of your daily vitamin C content, making them a great way to stay healthy.

Balances Mood: If you are feeling blue, try to increase the amount of vitamin B6 you consume. Naturally occurring in bell peppers, B6 helps your brain produce serotonin and norepinephrine, two chemicals that affect your mood.

Natural Sleep Aid: Not able to fall asleep at night? Eat some bell peppers! The vitamin B6 found in bell peppers also aids in melatonin production, which your body needs to regulate its internal clock.

Weight Loss: Bell peppers are very low in fat and calories- about 1 gram of fat and 29 calories per cup- which makes them an ideal snack option, or a great supplement for a main meal. This small amount of fat is enough to provide a reliable storage for bell pepper’s fat-soluble nutrients.

Beautiful Skin: Bell peppers contain a solid amount of Vitamin E, which helps keep skin looking fresh and young, and hair strong and vibrant.

Lowers Cholesterol: Although bell peppers contain less capsaicin than their spicier cousins, they do have some. And that’s good news for those with high cholesterol , because capsaicin is a nutrient that lowers the levels of bad cholesterol in your system.

Helps With Pain: The bell pepper relieves chronic pain in a couple ways. Vitamin C and vitamin K, both found in bell peppers, have anti-inflammatory properties, which reduces swelling and protects against osteoporosis. Capsaicin also relieves chronic pain.

Heart Healthy: The anti-inflammatory properties in bell pepper also lowers inflammation in arteries. That means that bell peppers help prevent heart disease and diabetes.