Can Red And Yellow Capsicum Help Lower Cancer Risk? Nutritionist Explains How To Eat Them

Red and yellow capsicum can be a nutritious addition to a balanced diet, providing vitamins, carotenoids and other plant compounds that support overall health. Nutritionist and oncology dietitian Dr Ananya Roy explains that the changing colours of capsicum as it ripens reflect differences in its plant compounds. However, eating capsicum should be viewed as part of an overall healthy diet rather than a guaranteed way to prevent cancer.

As capsicums mature from green to yellow and red, their nutritional profiles change, with red varieties containing compounds such as capsanthin and capsorubin. Yellow capsicum contains carotenoids including lutein and violaxanthin. These compounds have antioxidant properties and are being studied for their potential role in protecting cells from oxidative stress, although laboratory findings do not establish that eating capsicum alone can prevent cancer in people.

Dr Roy explains that including different coloured capsicums can provide a broader range of nutrients and plant compounds. Red capsicum is particularly rich in carotenoids, while yellow capsicum provides compounds such as lutein. Capsicum is also a source of vitamin C, making it a useful vegetable to include alongside other colourful vegetables, fruits, pulses, whole grains and other nutrient-rich foods.

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How capsicum is prepared can also influence its nutritional value. Light cooking, such as quick stir-frying or mild steaming, can make the vegetable easier to eat while retaining many nutrients. Some carotenoids are fat-soluble, so eating capsicum with a small amount of healthy fat can help the body absorb them. Raw capsicum is another option, particularly in salads and other fresh dishes.

Capsicum can also be paired with foods such as lentils, chickpeas and spinach. Its vitamin C content can help improve the absorption of non-heme iron from plant-based foods. While cooking, avoiding prolonged boiling or excessive heat can help preserve heat-sensitive vitamin C. The edible inner portions can also be retained rather than removing more of the vegetable than necessary.

Adding red, yellow and green capsicum to regular meals can therefore contribute to a varied and nutrient-rich eating pattern. The strongest approach to reducing cancer risk involves a combination of healthy habits and dietary choices rather than relying on one food. Capsicum can be included regularly in salads, stir-fries, curries and other meals as one part of a balanced diet.

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