Health benefits of the bell pepper ~ Durable Health

The major health major benefits of bell-pepper are in the vitamins A and C that it provides. However the benefits vary depending on the color, with the red bell-peppers offering the most, and the green ones, the least. The color depends on the variety and stage of ripeness. Most of them are sold when they are green and fully developed but not ripe. If allowed to ripen on the vine, they turn redder and sweeter, with the highest amounts of vitamin A and C. Believe it or not one fully-grown raw bell-pepper provides more vitamin C than one cup of orange juice.
Vitamin B6 and folic acid(folate) in bell keep homocysteine level in check. Homocysteine is a by-product created when your body breaks down the meat protein. This dangerous amino acid is an important risk factor for cardiovascular disease and should not be overlooked. It damages blood vessels mainly in two ways:First, attacks the lining of artery walls; second, makes it difficult for blood to clot properly thereby resulting in blood clots. If the clotting occurs in the coronary artery for the heart, it causes heart attack. If it occurs in the carotid artery for the brain, the result is a stroke. a study of elderly people relating to Alzheimer's disease, published in the 2002 The New England Journal of Medicine, showed a direct link between the risks of Alzheimer's disease with homocysteine level. To avoid dangerous effects of homocysteine, you need enzymes to break down homocysteine back into methionine, another amino acid used by the body to build its own proteins or for excretion in the urine. The vitamin B6 and folic acid (folate) in bell peppers are what enzymes need for the metabolism of methionine. All bell peppers are excellent sources of these two essential nutrients. Therefore, you can ensure adequate amounts of vitamin B6 and folate by eating bell peppers regularly.
Bell pepper contains 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.
Small levels of health benefiting alkaloid compound capsaicin is also content of this vegetable. Early laboratory studies on experimental mammals suggest that capsaicin has anti-bacterial, anti-carcinogenic, analgesic and anti-diabetic properties. When used carefully it also found to reduce triglycerides and low-density lipoproteins (LDL) or commonly known as "bad" 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. If the free radicals are not gotten rid of the body, they cause cell damage, which may lead to health problems such as arthritis, heart disease and cancer. A single raw red pepper, sweet or hot, can meet the daily requirements for vitamin A and C.
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.
Vitamins A and C also help strengthen the immune system. Red bell peppers are rich in lycopene which may promote heart health and reduce the risk of prostate, cervical, and ovarian cancer.
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. Studies have shown that these vitamins are beneficial in treating depression and stress-related conditions.
Bell-Peppers are great for weight-loss, as one large green bell pepper has only 22 calories and 5 grams of carbohydrate, has no fat or cholesterol and contains only 13 milligrams of sodium.
Bell peppers are considered a fat burning food because with 10% fiber, your body will have to work harder to digest it.

See table below for in-depth nutrient analysis.

Bell peppers (Capsicum annuum var annuum), red,

raw, Nutrition value per 100 g

(Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	31 Kcal	1.5%
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 mcg	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 mcg	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 mcg	<1%
Zinc	0.25 mg	2%
Phyto-nutrients
Carotene-ß	1624 mcg	--
Carotene-α	20 mcg	--
Cryptoxanthin-ß	490 mcg	--
Lutein-zeaxanthin	51 mcg	--