We are always advised to have green leafy vegetables to get some vitamins and nutrients essential during pregnancy. But capsicum is one such herb that is beneficial in all its three colors. But in certain stages of pregnancy, capsicum should be avoided. So what are the benefits and nutritional value of capsicums? When should you avoid capsicum? What are the risks of having capsicum during pregnancy?
In this article, we will dwell on all these questions expectant mothers have in their minds. Yes, no doubt, capsicum is a healthy vegetable. But is it fine to eat it anytime? Let’s find out!
In This Article
- Can You Eat Capsicum During Pregnancy?
- Nutritional Value of Capsicum
- Benefits of Eating Capsicum During Pregnancy
- Side Effects of Excessive Consumption of Capsicum During Pregnancy
- How To Include Capsicum in Your Pregnancy Diet: Tips And Tricks
- FAQ’s
Can You Eat Capsicum During Pregnancy?
Because capsicum is good for your health, you can eat it even if you are pregnant. According to studies, including vitamin C-rich capsicum along with iron-rich food will help to absorb more iron (1). Capsicum will bring a different taste and smell to a woman’s everyday, boring pregnancy diet. Also, green, yellow, and red capsicums enhance the look and presentation of cuisine. A delicious-looking dish is essentially needed when you are struggling to eat anything (especially in the first trimester of pregnancy).
Capsicum is an excellent vegetable choice for pregnant women. Bell peppers, or capsicum, are vegetables that include essential vitamins and minerals that help the fetus develop. Capsicum is available in a rainbow of hues, and each hue is associated with a unique health benefit. Consuming capsicum during pregnancy, however, requires special attention to both its preparation and amount. Do not overindulge.
Nutritional Value of Capsicum
Capsicums are loaded with nutrition. Here is a chart of the nutrient quantity in every 100 grams of Capsicum according to USDA (2).
| Nutrient | Value |
| Copper | 0.06 mcg |
| Phosphorus | 25 mg |
| Zinc | 0.19 mg |
| Selenium | 0.18 mcg |
| Manganese | 0.142 mg |
| Calcium | 7 mg |
| Magnesium | 10.3 mg |
| Iron | 0.36 mcg |
| Vitamin E | 0.07 mg |
| Vitamin A | 54.67 mcg |
| Vitamin C | 139 mg |
| Vitamin B6 | 0.2 mg |
| Niacin | 0.5mg |
| Folate | 42 µg |
| Potassium | 197 mg |
| Sodium | 1.84 mg |
| Pantothenic Acid | 0.21 mcg |
| Thiamine | 0.05 mg |
| Riboflavin | 0.03mg |
| Protein | 1.11 g |
| Omega 3 | 37.08 mg |
| Omega 6 | 54 mg |
| Carbohydrates | 1.84 g |
| Fibre | 2.06 g |
| Sugar | 0.86 g |
| Starch | 0.31 g |
| Saturated fat | 77.03 mg |
Benefits of Eating Capsicum During Pregnancy
There is a lot of goodness in capsicum. The benefits you will get by eating capsicum during pregnancy are:
1. Boosts The Immune System
Capsicums are a source of Vitamin C, lutein, and zeaxanthin. All of these play a major role in boosting our immunity. Vitamin C contributes to the absorption of iron and the synthesis of collagen (3). So having capsicum throughout your pregnancy will not only improve your immunity but also your baby’s too.
2. Good Source of Fiber
Pregnancy and constipation go hand in hand. To cure this, you need to take as much fiber as you can (4). So if you want a substitute for cucumber or carrot, have capsicums. Bell peppers are rich in dietary fiber (5). They will make your intestine move more.
3. Improves Vision
The lutein in capsicums helps lower the chances of macular degeneration in the eyes. Also, the presence of vitamin A in bell peppers improves eyesight (6). So if you want your baby to have good vision, then again, capsicum is the answer.
4. Prevents Neural Tube Defects
Folate is another important nutrient in pregnancy. Capsicums have an ample amount of it. Folate helps to obstruct neural tube defects like spina bifida (7).
5. Checks Blood Pressure
The potassium present in capsicums keeps our body fluids in balance and blood pressure in control (8). This is effective in reducing the chances of preeclampsia during pregnancy.
6. A Good Source of Vitamin B6
Vitamin B6 is yet another essential nutrient during pregnancy. It can be helpful in:
- Reducing the feelings of nausea, vomiting, and bloating, which are extremely common in the first trimester (9).
- When women with late-pregnancy gestational diabetes mellitus were given vitamin B6 for two weeks, their glucose tolerance curve got a lot better, and their blood glucose levels went down (10).
- This vitamin plays a crucial role in the development of the brain and central nervous system, and it may also have an effect on the cognitive ability of the unborn baby (11).
[Read: Vitamin B6 During Pregnancy]
7. Prevents Anemia
A lack of iron in your body can result in anemia. And less iron in the blood means it has less capability to contain oxygen. A lack of oxygen in the blood causes fatigue and exhaustion. Vitamin C in capsicums helps to capture iron and thus prevent fatigue and even anemia (12).
8. Prevents Osteoporosis
To bear a child inside you, your bones need to be strong as well as flexible. The manganese present in bell peppers plays a vital role in the creation of bone collagen and bone cartilage (13). The presence of vitamin K in capsicums helps to keep our bones strong and thus prevent osteoporosis (14).
9. Cures Cancer
Capsaicin (trans-8-methyl-N-vanillyl-6-nonenamide) is the main alkaloid found naturally in Capsicum species. There is evidence that capsaicin inhibits the development of some cancer cells (15).
10. Keeps Your Heart Healthy
Pregnancy can take a toll on a woman’s heart and circulatory systems. Besides providing risks during pregnancy and childbirth, it can also have long-term effects on the mother. Capsicum helps to keep your blood pressure in balance and hypertension in control, thereby keeping your heart fit and fine (16)
11. Provides Antioxidants
Antioxidants play a crucial role in shielding our cells from the damaging effects of free radicals, which can be linked to a number of health issues (17). It’s crucial to eat enough antioxidants throughout pregnancy in order to support the growth of your developing child. Capsicum is rich in antioxidants (18). The antioxidants you get from capsicums will help fight free radicals.
12. Keeps You Safe From Being Overweight
Based on the NCBI study (19), calorie intake is low in capsicums. Moreover, the watery substance in capsicums will make you feel full and thus save you from overeating and obesity.
[Read: Salads During Pregnancy]
Side Effects of Excessive Consumption of Capsicum During Pregnancy
So capsicum is a healthy herb that you can surely consume while pregnant. But there are certain conditions and limitations you need to keep in mind:
1. Can Cause Allergic Reactions
Some women can be allergic to capsicum (20). If you are too, then avoid eating capsicum. It can cause rashes on your skin and make you sneeze excessively, which is not at all good for a pregnant woman.
2. Can Add Spice to Your Breastmilk
Though capsicums are not very spicy, eating too much capsicum can make your breastmilk spicy and affect its quality.
3. Can Cause Indigestion
Eating an excessive amount of capsicum can cause trouble in your digestive system. Having indigestion will cause frequent stools or diarrhea, which will make you suffer more during pregnancy.
[Read: Is It Safe To Eat Raw Vegetables During Pregnancy?]
How to Include Capsicum in Your Pregnancy Diet: Tips and Tricks
Before incorporating capsicum into your pregnancy diet, you should know a few things to reap its benefits. Here are a few helpful tips for you:
- When selecting capsicum, first make sure it’s firm and fresh; steer clear of capsicum that are wrinkly or feel squishy.
- Experiment with different-colored capsicum. According to the source (21), different colored capsicum contain varying levels of nutrients, making them not only visually appealing but also nutritionally diverse.
- Red, yellow, and orange peppers are sweeter and great for salads and roasting.
- Try out several cooking techniques to see which ones suit you the most. You can roast, grill, sauté, or even consume raw capsicum.
- If you’re concerned about spiciness, remove the seeds and membranes.
- If you are new to capsicum, start with small amounts and gradually increase.
So to conclude, we can say that capsicum is an all-in-one provider of all necessary nutrients in pregnancy. But you cannot overeat capsicum for that reason. Adding some bits and pieces of capsicum to your vegetable soup or stew is fine. If you have any doubts or concerns regarding capsicum during pregnancy, then consult your doctor.
FAQ’s
1. How Do You Choose the Right Capsicum and Store It?
Choose fresh, organically produced capsicums. Check if there are any cuts or bruises on the skin or not. Avoid it if there are any. Wash it thoroughly, put it in the refrigerator, and eat it within 3 days.
2. What Are Capsicums Good For?
Capsicums are good for developing your immunity and combating possible cancer and anemia. They can also keep your bones and blood pressure in check.
3. What Happens if You Eat Too Much Capsicum?
Eating too much capsicum, which contains the compound capsaicin responsible for its spiciness, can lead to discomfort such as digestive issues, nausea, and intense burning sensations (22)
4. Does Capsicum Cause Bloating?
Yes, the outer skin layer of capsicum is hard to digest. Thus, it can cause gas, indigestion, and bloating.
References
- Food and nutrition in pregnancy – [https://shorturl.at/lGS12]
- Peppers, sweet, yellow, raw – [https://fdc.nal.usda.gov/food-details/2258589/nutrients]
- Vitamin C (Ascorbic Acid)- [https://shorturl.at/axyLR]
- Constipation- [https://www.ucsfhealth.org/education/constipation]
- Bell Peppers (Capsicum annum L.) Losses and Wastes- Source for Food and Pharmaceutical Applications- [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8434037/]
- Vitamin A beneficial for eyes, just not for preventing myopia- [https://www.aoa.org/news/clinical-eye-care/health-and-wellness/vitamin-a-good-for-the-eyes]
- Neural Tube Defects, Folic Acid and Methylation – https://pmc.ncbi.nlm.nih.gov/articles/PMC3799525/
- Potassium Intake and Blood Pressure- A Dose-Response Meta-Analysis of Randomized Controlled Trials- [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7429027/]
- Vitamin B6 is effective therapy for nausea and vomiting of pregnancy- a randomized, double-blind placebo-controlled study – [https://pubmed.ncbi.nlm.nih.gov/2047064/]
- Vitamin B6 treatment of gestational diabetes mellitus- studies of blood glucose and plasma insulin – [https://pubmed.ncbi.nlm.nih.gov/842585/]
- Vitamin B6 and cognitive development- recent research findings from human and animal studies: [https://pubmed.ncbi.nlm.nih.gov/8414222/]
- Vitamin C- Fact Sheet for Health Professionals- [https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/]
- Manganese – [https://shorturl.at/dKRXY]
- Vitamin K and bone health- [https://pubmed.ncbi.nlm.nih.gov/11684396/]
- Anticancer Effect of Capsaicin and Its Analogues- [https://www.intechopen.com/chapters/71560]
- A review of the effects of Capsicum annuum L. and its constituent, capsaicin, in metabolic syndrome- [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6000222/]
- Free radicals, antioxidants and functional foods: Impact on human health – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/]
- Antioxidant activities of two sweet pepper Capsicum annuum L. varieties phenolic extracts and the effects of thermal treatment- [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4075694/]
- A review of the effects of Capsicum annuum L. and its constituent, capsaicin, in metabolic syndrome- [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6000222/]
- Capsicum Allergy: Involvement of Cap a 7, a New Clinically Relevant Gibberellin-Regulated Protein Cross-Reactive With Cry j 7, the Gibberellin-Regulated Protein From Japanese Cedar Pollen – [https://shorturl.at/hyEKZ]
- What is the Difference Between Green, Red, and Yellow Bell Peppers?- [https://shorturl.at/GIM68/]
- Unravelling the Mystery of Capsaicin: A Tool to Understand and Treat Pain- [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3462993/]
Read Also: Carrots During Pregnancy: Benefits & Risks
