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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 capsicum members, sweet peppers have characteristic bell shape with crunchy, thick fleshy texture. On comparison to other members, bell (sweet) peppers feature characteristically least pungency that ranges from zero to very minimal hotness. For the same reasons, they generally treated like vegetables instead of spice. 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 also 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 outer flesh enclosing numerous tiny, white, or cream colored, circular and flat seeds. The seeds are actually clinging to the central core (placenta). To harvest, peppers are handpicked at different stages of maturity depending up on the local market preferences. All varieties of unripe peppers feature green color pods, irrespective of their final destine color. As the fruit matures, it gradually acquires its true genetic color 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 jalapeo pepper around 2,500-4,000 and a Mexican habaeros 200,000 to 500,000 units.
body as a co-factor for the antioxidant enzyme, superoxide dismutase. Selenium is an antioxidant micro-mineral that acts as a co-factor for enzyme, superoxide dismutase. Further, capsicum (sweet pepper) 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.
See the table below for in depth analysis of nutrients: Bell peppers (Capsicum annuum var annuum), red, raw, Nutrition value per 100 g (Source: USDA National Nutrient data base) Nutrient Value
31 Kcal
Principle
Percentage of RDA
1.5%
Energy
Carbohydrates
6.03 g
4%
Protein
0.99 g
2%
Total Fat
0.30 g
1%
Cholesterol
0 mg
0%
Dietary Fiber
2.1 g
5.5%
Vitamins
Folates 46 g 12%
Niacin
0.979 mg
6%
Pyridoxine
0.291 mg
22%
Riboflavin
0.085 mg
6.5%
Thiamin
0.054 mg
4.5%
Vitamin A
3131 IU
101%
Vitamin C
127.7 mg
213%
Vitamin E
1.58 mg
11%
Vitamin K
4.9 g
4%
Electrolytes
Sodium 4 mg <1%
Potassium
211 mg
4.5%
Minerals
Calcium 7 mg 1%
Copper
0.017 mg
2%
Iron
0.43 mg
5%
Magnesium
12 mg
3%
Manganese
0.112 mg
5%
Phosphorus
26 mg
4%
Selenium
0.1 g
<1%
Zinc
0.25 mg
2%
Phyto-nutrients
Carotene- 1624 g --
Carotene-
20 g
--
Cryptoxanthin-
490 g
--
Lutein-zeaxanthin
51 g
--
Although sweet peppers have least capsaicin unlike other chili peppers, still they may inflict burning sensation to hands and may cause irritation to mouth/nasal passages, eyes and throat. Therefore, it may be advised in some sensitive individuals to use thin hand gloves and face masks while handling.
Fresh raw bell peppers are being used as vegetables in cuisines. They can be eaten as salads or cooked in stir-fries. In many parts of the South Asia, they mixed with other vegetables like potato (aloo-simla mirch), carrots, aubergine, green beans etc., along with tomato, garlic, onion, mustard seeds, cumin, and other spices in various mouth-watering stir-fries. They can also be stuffed with rice, meat, cheddar cheese, dried fruits, nuts, etc., and then cooked. They can also be grilled and served with sauce, cheese, and olive oil or with dips. Finely chopped sweet peppers can be used in Chinese-style vegetable stir-fries and noodles. Sweet peppers are one of the popular ingredients in Italian pizza and pasta.
Safety profile
The pungent level in bell peppers is almost zero Scoville heat units (SHU). Sometimes the seeds and central core may contain some capsaicin, which when eaten causes severe irritation and hot sensation to mouth, tongue and throat. Note some of these points while handling capsicum annum members in general:
Capsaicin in chilies, especially cayenne peppers, initially elicit inflammation when it comes in contact with the mucus membranes of oral cavity, throat and stomach, and soon produces severe burning sensation that is perceived as hot through free nerve endings in the mucosa. Eating cold yogurt helps reduce the burning pain by diluting capsaicin concentration and preventing its contact with stomach walls. Avoid touching eyes with pepper contaminated fingers. Rinse eyes thoroughly in cold water to reduce irritation. They may aggravate underlying gastro-esophageal reflux (GER) condition.