Impressive health benefits of bell pepper A series of PresentationByMr. Allah Dad Khan former DG Agriculture Extension KP Province and Visiting Professor the University of Agriculture Peshawar allahdad52@gmail.com

4. What are Bell Peppers?
Bell peppers come in various colors such as green, yellow,
purple, brown and red and are often called as "Christmas
ornaments" or Capsicum. Green bell pepper is the unripe
and immature version of other varieties. The scientific
name of bell pepper is Capsicum annuum and it belongs to
the Solanaceae or nightshade family.

5. Bell peppers (Sweet Pepper) Nutritious
Vegetables
Bell peppers provide more than just color and crunch to
dishes. These vibrant vegetables are a source of valuable
nutrients, fiber and antioxidants. Available year-round, bell
peppers are at their peak in August and September. Bell
peppers come in green, as well as ripened versions that
turn red, yellow, orange and purplish brown. Including
these vegetables in your diet enhances your health.

6. Bell Peppers Rich Source of Vitamins
Green bell peppers provide 551 international units, or IU, of
vitamin A per 149 g, or approximately 1 cup chopped. Red
bell peppers are higher in this vitamin, essential to healthy
eyesight, with 4,666 international units -- almost a day's
worth, based on a 2,000-calorie diet. A cup of chopped
peppers of any color provides more than 100 percent of the
daily value of the antioxidant vitamin C, which supports
tissue health and immunity. Peppers also provide folate,
which supports the functioning of red blood cells and is
especially important for pregnant women because it helps
prevent certain types of birth defects in unborn children.
Folate might also help prevent colorectal cancer, but
studies are inconclusive. Bell peppers are also a source of
vitamin K, essential to the clotting function of blood.

7. Bell paper Contains Carotenoids
A specific type of antioxidant, known as lycopene, gives red
bell peppers their color. It is a carotenoid that helps fight
free radicals you acquire from natural exposure to
environmental toxins. Lycopene might also help prevent
certain types of cancer, especially prostate cancer in men.
Yellow and orange peppers are also rich in carotenoids,
which might protect your heart from cardiovascular
disease.

8. Bell Pepper and Calories
One cup of chopped pepper contains between 30 and 40
calories. Peppers offer a sweet flavor and satisfying crunch,
which makes them a good substitute for high-calorie chips
in dips such as hummus or salsa. Sauteed peppers make a
healthy accompaniment to chicken fajitas and steak. Add
peppers to salads or casseroles to boost serving sizes
without adding notable calories.

9. Health Benefits of Bell Peppers

10. 1. Bell Pepper better for Eye Health
The most common
types of visual
impairments
include macular
degeneration and catar
acts, the main causes of
which are old age and
infections

11. 2. Bell Pepper Prevents Anemia
Anemia is a common
condition characterized
by reduced ability of the
blood to carry oxygen.
One of the most
common causes of
anemia is iron
deficiency, the main
symptoms of which are
weakness and
tiredness.

12. 3.Bell Pepper are Higher in Fiber
A 1-cup serving of green bell
peppers contains 2.5 grams of
fiber toward the daily
recommendation of 21 to 25
grams for women and the 30 to
38 grams for men. When you take
in enough fiber on a daily basis,
your digestive system works more
efficiently, which means you're
less likely to get constipated or
develop hemorrhoids. Getting
enough fiber reduces your risk of
heart disease and diabetes as well.
Fiber might also help you lose
weight or maintain a healthy
weight because it keeps you full,
which can help prevent you from
eating too much.

13. 4.Bell Pepper contains Vitamins C and E
You need between 75 and 90
milligrams of vitamin C per day,
and one cup of chopped green bell
peppers provides 119.8
milligrams. When you get enough
vitamin C, you're less likely to
develop infections, and your skin,
teeth, gums and blood vessels are
healthier and work more
efficiently. The same serving of
chopped green bell peppers
contains 0.55 milligrams of
vitamin E toward the 15
milligrams you should take in
every day. Vitamin E helps protect
your cells from damage and
supports a strong immune system

14. 5. Bell Pepper 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.

15. 6. Bell Pepper improvesNatural 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

16. 7. Bell Pepper and 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

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

18. 9. Bell pepper Reduces Body Cholesterol
level :
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.

19. 10. Bell pepper Helps in 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.

20. 11.Bell pepper keeps Heart Healthy:
The anti-
inflammatory
properties in bell
pepper also lowers
inflammation in
arteries. That means
that bell peppers
help
prevent heart diseas
e and diabetes.

21. 12. Bell Pepper Optimizes the Digestive
System
Bell pepper has positive
gastrointestinal effects
that prevent issues such
as diarrhea, dyspepsia,
ulcer, colic, and other
digestive issues. Adding
bell pepper to your daily
meal smoothen the
entire digestive process
for proper bowel
movement.

22. 13.Bell Pepper Achieves a young-looking
skin
• Because of the high level
of antioxidant present in
bell peppers, it is able to
defy ageing and its effects
on the skin. Regular
consumption of this fruit
will keep your skin firm and
flexible thus making it
young looking and
revitalized. If you want to
have a beautiful skin
through the years, make
sure to associate bell
pepper in your daily diet.

23. 14.Bell Pepper Reduces Chances of Cancer
Bell peppers are very rich
in antioxidants and
phytonutrients that are so
helpful in reducing risks of
cancer. Primarily, cancer
is caused by free radicals.
The minerals contained in
this fruit prevent and
eliminates free radicals
and its horrible effects in
the human body. Bell
pepper is able to repair
and maintain our health
on a cellular level.

24. 15.Bell Peppers Strengthens the Immune
System
Vitamin C plays a very
important role in the human
body especially in boosting the
immune system. The immune
system is responsible for the
resiliency of our body to
irregularities and bacteria that
cause sickness. The stronger
the immune system is, the
lesser you become sick. If you
have a strong immune system,
your body itself fights off and
blocks diseases and illnesses.
Bell pepper is a great source
of Vitamin C so make sure to
eat as much as you can.

25. 16.Bell Pepper Regulates Blood Flow
Proper blood flow affects
the overall health of the
heart. With the high level of
Vitamin C content present in
bell pepper, it assures
proper circulation of blood
flow. It relaxes the veins and
strengthens the wall of the
blood vessels to support
proper flow of blood. If the
flow of blood is regulated,
blood clot and its effects like
stroke or even heart attack
are avoided

26. 17.Bell Pepper Lowers High Blood Pressure
Studies have revealed that all
types of bell pepper inhibit an
enzyme called ACE
(angiotensin converting
enzyme). Such an inhibition
prevents the production of
angiotensin II, a substance
that causes narrowing of the
arteries and blood vessels
which increases blood
pressure. Inhibition of ACE by
bell pepper results in widening
and relaxation of the arteries
and blood vessels and thus it
helps in lowering blood
pressure

27. 18. Bell Peppers for Preventing Birth
Defects in Unborn Children
This will have to be one of the
best health benefits and uses
of bell peppers. Bell peppers
are a natural source of folate
and this mineral helps in the
smooth functioning of the red
blood cells in the body.
This makes bell peppers the
best vegetable, especially for
the pregnant women. Regular
consumption of bell peppers
in and as salads will help in
preventing birth defects in
unborn children.

28. 19.Bell Pepper and Psoriasis
Several researches
showed the
effectiveness of
Capsicum for treating
symptoms of
fibromyalgia when
applied topically. Those
using capsicum topically
stated beneficial effects
in decreasing
tenderness and
improvement of sleep.

29. 20.Bell pepper are Hypoglycemic
With the world wide prevalence of diabetes, the
consideration of capsicum as hypoglycemic medicinal has
motivated research into this matter. Some research have
indicated, though not yet concluded that capsicum may
stimulate insulin production which results in lower blood
glucose. This would determine a possibility of capsicum to
beneficial in preventing onset of type II diabetes and its
potential complications. The hypoglycemic benefits of
capsicum are most concentrated when the capsicum chili is
green