Nutrition & Health Benefits
The vibrant reds, yellows and oranges of our capsicums indicate the high nutrient values and sweet, ripe flavors within and they are very high in vitamin A and dietary fiber: just one capsicum provides more than 100% of your daily requirement of vitamin C - that’s 250% more Vitamin C than citrus fruits by weight!
This vitamin is especially concentrated in red peppers at the highest levels. 100 g red pepper provides about 127.7 µg or about 213% of RDA of vitamin C. Vitamin-C is a potent water soluble antioxidant. Inside the human body, it is required for the collagen synthesis. 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 this vitamin helps the human body protect from scurvy; develop resistance against infectious agents (boosts immunity) and scavenge harmful, pro-inflammatory free radicals from the body. Vitamin C also indirectly benefits your blood circulation – it helps you absorb iron, a mineral your body needs to make healthy red blood cells.
In addition to Vitamin C, capsicums are a good source of Vitamin A, and the 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.
There is also dietary fibre, folate, magnesium and potassium, 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 an anti-oxidant micro-mineral that acts as a co-factor for enzyme, superoxide dismutase.
Red Capsicum (raw). Nutrition value per 100 grams
(Source: USDA National Nutrient data base)
1 capsicum approximately 90mm high = 1 cup of chopped capsicum = approximately 150grams
Percent Daily Intake values are based on an average adults Recommended Dietary Intake of 8700 kJ (2,000 calorie diet). Your daily intakes may be higher or lower depending on your energy needs
|
PRINCIPLE
|
Nutrient Value
|
% of Daily Intake
|
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 Fibre
|
2.1 g
|
5.5%
|
VITAMINS
|
Folates
|
46 µg
|
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 µg
|
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 µg
|
<1%
|
Zinc
|
0.25 mg
|
2%
|
PHOTO-NUTRIENTS
|
Carotene-β
|
1624 µg
|
--
|
Carotene-α
|
20 µg
|
--
|
Cryptoxanthin-β
|
490 µg
|
--
|
Lutein-zeaxanthin
|
51 µg
|
--
|