Shamla mirch (capsicum / bell pepper) retail markets aur grocery shops mein per piece ~120 g se 200 g ke beech milti hai—size aur variety ke mutabiq thoda farq hota hai. Medium capsicums ~130 g–180 g per piece ke range mein nazar aate hain aur kabhi kabar thodi badi ya moti pieces ~200 g tak bhi mil jati hain. Capsicum vivid green, red, yellow aur orange colours mein available hoti hai, aur har colour ka taste slightly different hota hai—green thodi crisp aur mild, red/yellow zyada sweet aur juicy hotay hain. Capsicums ka texture crisp aur juicy hota hai, jo raw salads, stir-fries, sabziyan aur mixed dishes ko colourful aur flavourful banata hai.

Capsicum ek versatile vegetable/fruit hai jise raw crunchy snacks se le kar cooked curries, stir-fries aur roasts tak har tarah se use kiya jata hai. Ye saal bhar grocery stores aur local markets mein milti hai, lekin winter aur early spring seasons mein fresh quality zyada achi hoti hai.

Cooking / Serving Tips:

Preparation :
Capsicum ko pehle achi tarah wash karein aur seeds aur white pith hata dein. Phir rings, strips ya cubes mein cut karke salads, sabziyon ya stir-fries mein use karein.

Pakistani & Asian Cooking Use :
Shamla mirch ko mix sabzi, capsicum rice (sabzi pulao), sabzi aur mixed vegetable curries mein use kiya jata hai. Masalon ke sath thori si sautéing se flavour aur sweetness dono enhance hotay hain.

Roast / Grill / Stir-Fry :
Light roasting ya stir-frying se capsicum ka natural sweet flavour aur texture dono barqarar rehte hain—zara sa golden edges aur slight crunch dono milein ge.

Raw / Salad Use :
Raw sliced capsicum ko salads, wraps aur sandwiches mein use karna ek refreshing aur colourful twist deta hai.

Storage Tips :
Whole capsicums ko fridge ke crisper drawer mein perforated bag ya loose container mein rakh kar up to 1 week tak fresh rakha ja sakta hai. Cut pieces ko airtight container mein rakhein aur jaldi use karein.

Health Benefits & Diet Use:

Immune & Vitamin Support :
Capsicum bohat hi rich source hai vitamin C aur antioxidants ka, jo immune system ko strong banane, skin health improve karne aur free radical damage se cells ko protect karne mein help karte hain.

Eye & Skin Health :
Red aur yellow capsicums beta-carotene aur lutein se bharpoor hotay hain, jo vision (eye health) aur skin ko support karte hain aur ageing effects ko slow kar sakte hain.

Digestive & Weight Support :
Capsicum fiber aur low calories ka acha source hai, jo digestion aur weight management ko support karta hai—yeh fullness feel deta hai bina zyada calories ke.

Heart & Blood Sugar Support :
Potassium aur phytonutrients capsicum ko heart health aur blood pressure regulation mein madadgar banate hain, jabke low glycemic index sugar control wali diets ke sath fit hota hai.

Anti-Inflammatory & Protective :
Capsicum mein phytonutrients aur antioxidants anti-inflammatory properties provide karte hain, jis se chronic disease risk kam ho sakta hai.

Who Can Use :
Zyada tar log raw ya cooked capsicum ko apni diet mein include kar sakte hain—yeh bachon se le kar adults tak sab ke liye generally suitable hota hai.

Who Should Avoid or Limit :
Kuch logon ko capsicum raw khanay se gas ya bloating ya sensitivity ho sakti hai; aise cases mein cooked form aur moderate portion better hota hai.

Diet Plan Use :
Capsicum ko salads, soups, stir-fries, sabziyaan aur rice dishes mein include karke balanced aur nutrient-rich meals banaye ja sakte hain—fried aur heavy sauces ko limit rakhein.

Nutritional Value:

Capsicum is naturally low in calories aur high in vitamin C, antioxidants, dietary fiber, vitamin B6 aur potassium, jo overall wellness ko support karte hain—yeh immune system, digestion aur heart health ke liye beneficial hai.

Nutritional Information (Approx per 100g—Raw):

• Calories: approx 26 kcal

• Carbohydrates: ~6 g

• Dietary Fiber: ~2.1 g

• Protein: ~1 g

• Fat: ~0.3 g

• Vitamin C: high amount

• Vitamin A / Beta-carotene: present

• Vitamin B6: present

• Potassium: moderate amount