Capsicum, popularly known as bell pepper or shimla mirch in India, is one of the most colourful and versatile vegetables you can add to your plate. Whether you are tossing them into salads, adding them to stir-fries, stuffing them, or enjoying them raw, each colour offers a unique mix of nutrients and antioxidants. But what truly sets red, green, and yellow capsicum apart? Is it just colour — or does the nutrition really change?

Let’s break it down in a simple, science-backed way.

It’s the Same Vegetable at Different Stages of Ripeness

Many people assume that capsicums of different colours come from different plants. In reality, they are the same vegetable harvested at different stages:

• Green capsicum is the least ripe.

• Yellow capsicum is partially ripe.

• Red capsicum is fully ripe.

As capsicum ripens, its colour changes from green → yellow → red. With this change comes a significant shift in taste, antioxidant density, and nutrient richness.

Green Capsicum: The Detox-Friendly, Low-Calorie Choice

Green capsicum is harvested early, which is why it tastes slightly bitter compared to other colours. But this bitterness comes with great benefits.

Nutritional Highlights

• Good amount of vitamin C

• High in fiber

• Contains some vitamin A

• Very low in calories

Because it’s less ripe, green capsicum retains more chlorophyll, the pigment responsible for its colour.

Key Antioxidants

• Chlorophyll: Supports detoxification and liver cleansing.

• Luteolin & Quercetin: Two powerful flavonoids known for anti-inflammatory benefits.

Best For

• Weight loss diets

• Gut health (especially when lightly cooked)

• Detox recipes like salads, soups, and sautéed veggies

If you enjoy clean eating and want something light and fresh, green capsicum is your go-to.

Yellow Capsicum: The Eye-Health Protector

As capsicum ripens further, the bitterness drops and natural sweetness rises. Yellow capsicum sits right in the middle—nutritionally balanced and visually vibrant.

Nutritional Highlights

• Higher vitamin C than green

• Good amounts of vitamin A

• More natural sugars, making it taste sweeter

• Rich in potassium

Key Antioxidants

• Lutein & Zeaxanthin: Two carotenoids specifically known to support eye health and protect against age-related macular degeneration.

• Moderate amount of carotenoids

Best For

• Improving vision

• Kids’ lunchboxes

• Stir-fries and salads where you want a mild sweetness

If you want a mix of taste, nutrition, and visual appeal, yellow capsicum is the perfect pick.

Red Capsicum: The Antioxidant Powerhouse

Red capsicum is the fully ripened version and therefore the sweetest and most nutrient-rich. The bright red colour is thanks to capsanthin, a carotenoid with remarkable antioxidant power.

Nutritional Highlights

• Highest Vitamin C among all three (almost double that of green)

• Richest in vitamin A because of high beta-carotene

• Contains more natural sugars, making it sweeter

• Good source of vitamin B6 and folate

Key Antioxidants

• Beta-carotene: Boosts immunity and improves skin health.

• Capsanthin: A potent red pigment that reduces inflammation and oxidative stress.

• Highest levels of vitamin C, which supports collagen formation and immunity.

Best For

• Skin health and glow

• Strengthening immunity

• Anti-inflammatory diets

• Roasted, grilled, or raw in salads

If you want maximum antioxidant impact, red capsicum clearly stands out.

Nutritional Comparison at a Glance

Which One Should You Choose?

The real magic happens when you include all three in your meals. Each colour offers its own unique nutritional strength:

• For detox & weight loss → Green capsicum

• For eye health → Yellow capsicum

• For glowing skin & immunity → Red capsicum

Using a combination ensures your plate is colourful, antioxidant-rich, and nutritionally complete.

Final Thoughts

Capsicums are not just colourful, they are functional foods—rich in vitamins, antioxidants, and disease-fighting compounds. Whether you’re aiming for better skin, strong immunity, detox, or eye support, nature has packed all these benefits into simple colour-coded versions of the same vegetable.

So next time you cook, add all three colours and let your diet reflect the vibrant wellness you wish to create.