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Health benefits of bell peppers

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They are an excellent source of vitamin C, especially the ripest peppers, which are red. Peppers are also a good source of vitamin A and fiber. Bell peppers also have antioxidant properties, which may help to protect against diseases such as cardiovascular disease and some cancers.

Bell Peppers Nutrition Facts and Health Benefits

Bell peppers (Capsicum annuum) are fruits that belong to the nightshade family.They are related to chili peppers, tomatoes, and breadfruit, all of which are native to Central and South America.

Also called sweet peppers or capsicums, bell peppers can be eaten either raw or cooked.Like their close relatives, chili peppers, bell peppers are sometimes dried and powdered. In that case, they are referred to as paprika.

They are low in calories and exceptionally rich in vitamin C and other antioxidants, making them an excellent addition to a healthy diet.Bell peppers come in various colors, such as red, yellow, orange, and green — which are unripe.

Green, unripe peppers have a slightly bitter flavor and are not as sweet as fully ripe ones.This article tells you everything you need to know about peppers.

Nutrition facts

Fresh, raw bell peppers are mainly composed of water (92%). The rest is carbs and small amounts of protein and fat.

The main nutrients in 3.5 ounces (100 grams) of raw, red bell peppers are (

Calories: 31

Water: 92%

Protein: 1 gram

Carbs: 6 grams

Sugar: 4.2 grams

Fiber: 2.1 grams

Fat: 0.3 grams

Carbs

Bell peppers are primarily composed of carbs, which account for most of their calorie content — with 3.5 ounces (100 grams) holding 6 grams of carbs.

The carbs are mostly sugars — such as glucose and fructose — which are responsible for the sweet taste of ripe bell peppers.

Vitamins and minerals

Bell peppers are loaded with various vitamins and minerals

Vitamin C. One medium-sized red bell pepper provides 169% of the Reference Daily Intake (RDI) for vitamin C, making it one of the richest dietary sources of this essential nutrient.

Vitamin B6. Pyridoxine is the most common type of vitamin B6, which is a family of nutrients important for the formation of red blood cells.

Vitamin K1. A form of vitamin K, also known as phylloquinone, K1 is important for blood clotting and bone health.

Potassium. This essential mineral

improve heart health (2Trusted Source).

Folate. Also known as vitamin B9, folate has a variety of functions in your body. Adequate folate intake is very important during pregnancy (3Trusted Source).

Vitamin E. A powerful antioxidant, vitamin E is essential for healthy nerves and muscles. The best dietary sources of this fat-soluble vitamin are oils, nuts, seeds, and vegetables.

Vitamin A. Red bell peppers are high in pro-vitamin A (beta carotene), which your body converts into vitamin A (4Trusted Source).

Other plant compounds

Bell peppers are rich in various antioxidants — especially carotenoids, which are much more abundant in ripe specimens (5Trusted Source).

The main compounds in bell peppers are:

Capsanthin. Especially high in red bell peppers, capsanthin is a powerful antioxidant responsible for their brilliant red color

Violaxanthin. This compound is the most common carotenoid antioxidant in yellow bell peppers

Lutein. While abundant in green (unripe) bell peppers and black paprika, lutein is absent from ripe bell peppers. Adequate intake of lutein may improve eye health (6Trusted Source, 9Trusted Source).

Quercetin. Studies indicate that this polyphenol antioxidant may be beneficial for preventing certain chronic conditions, such as heart disease and cancer

Luteolin. Similarly to quercetin, luteolin is an polyphenol antioxidant that may have a variety of ben

Health benefits of bell peppers

Like most whole plant foods, bell peppers are considered a healthy food.High consumption of fruits and vegetables has been linked to a reduced risk of many chronic illnesses, such as cancer and heart disease.In addition, bell peppers may have a number of other health benefits.

Eye health

The most common types of visual impairments include macular degeneration and cataracts, the main causes of which are aging and infections However, nutrition may also play a significant role in developing these diseases.

Lutein and zeaxanthin — carotenoids found in relatively high amounts in bell peppers — may improve eye health when consumed in adequate amounts In fact, they protect your retina — the light-sensitive inner wall of your eye — from oxidative damage ( A number of studies indicate that regular consumption of foods rich in these carotenoids may cut the risk of both cataracts and macular degeneration Thus, adding bell peppers to your diet may help lower your risk of visual impairments.

Anemia prevention

Anemia is a common condition characterized by a reduced ability of your blood to carry oxygen.One of the most common causes of anemia is iron deficiency, the main symptoms of which are weakness and tiredness.

Not only are red bell peppers a decent source of iron, they are also exceptionally rich in vitamin C, which increases the absorption of iron from your gut In fact, one medium-sized red bell pepper may contain 169% of the RDI for vitamin C

Dietary iron absorption increases significantly when you consume fruits or vegetables high in vitamin For this reason, eating raw bell peppers alongside iron-rich foods — such as meat or spinach — may help increase your body’s iron stores, cutting your risk of anemia.

Bell peppers are generally healthy and well-tolerated, but some people may be allergic. That said, allergy is quite rare.Still, some people that have pollen allergy may also be sensitive to bell peppers due to allergic cross-reactivity

Allergic cross-reactions can happen between certain foods because they may contain the same allergens — or allergens similar in chemical structure.Bell peppers are rich in many vitamins and antioxidants, especially vitamin C and various carotenoids.

For this reason, they may have several health benefits, such as improved eye health and reduced risk of several chronic diseases.All in all, bell peppers are an excellent addition to a healthy diet.

– BBC



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River of Life in Peril: Shantha Jayaweera’s Four-Decade Vigil in Boralugoda

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Shantha Jayaweera

In the quiet, rain-washed village of Boralugoda, where narrow streams slip silently through thick green undergrowth and the air carries the scent of wet earth, a remarkable story of science, persistence, and quiet resistance has been unfolding for decades.

At its centre is Research Scientist and artist Shantha Jayaweera—a man who has spent nearly 40 years studying, documenting, and defending one of the richest freshwater ecosystems in the island. His life’s work is not just about fish, but about a fragile world that exists beneath the surface of flowing water—often unseen, frequently misunderstood, and increasingly under threat.

“Sri Lanka holds a very special place in global freshwater biodiversity,” Jayaweera says, reflecting on decades of fieldwork. “But even within the island, there are pockets that are extraordinarily rich. Boralugoda is one of them.”

A Global Context, A Local Wonder

Sri Lanka is part of the Oriental region—one of the most biologically diverse freshwater zones in the world. Within the island, the lowland wet zone stands out as the most species-rich area, nurtured by year-round rainfall and dense vegetation.

But Boralugoda, located within this wet zone, is exceptional even by those standards.

“Out of about 94 true freshwater fish species recorded in the country, around 84 are found in the lowland wet zone,” Jayaweera explains. “What is remarkable is that Boralugoda alone supports 53 species. That is the highest number recorded in any inland location.”

He pauses before adding a sobering detail.

“Of those 53 species, 26 are endemic. And 23 are threatened—ranging from vulnerable to critically endangered. That’s a very serious signal.”

The Secret of the Maguru

Flowing through this biodiversity hotspot is the Maguru River—a relatively small river with an outsized ecological role. Originating in the rainforest-covered Morapitiya area, it carries with it the ecological signature of its pristine beginnings.

“What makes the Maguru unique is its clarity,” Jayaweera says. “Most rivers turn brown as they carry sediment downstream. But this river remains clear, which allows sunlight to penetrate and sustain aquatic life.”

The river’s structure adds another layer of ecological complexity.

“It starts with fast-flowing, rocky sections and then gradually shifts to sandy, slow-moving areas,” he explains. “Different species are adapted to each of these habitats. Some are highly specialised and cannot survive outside the rocky zones.”

This diversity of microhabitats is one of the key reasons for the area’s richness.

Banded mountain loach

Red neck goby – endangerd now extinct from the area due to sand mining

“Fish like certain gobies and barbs are restricted to fast-flowing rocky areas,” he notes. “If those habitats are disturbed, the species simply disappear.”

Streams That Sustain Life

Beyond the main river, Boralugoda is crisscrossed by an intricate network of streams—fed by rainfall, forest cover, and underground springs.

“This area has one of the highest stream densities in the Western Province,” Jayaweera says. “These streams act as nurseries, refuges, and migration pathways for many species.”

The surrounding landscape further enhances this ecological mosaic.

“You have a mix of rainforest patches, home gardens, tea estates, and cultivated lands,” he explains. “Each of these contributes in some way to the overall habitat diversity.”

However, this delicate balance is increasingly being pushed to its limits.

Sand Mining: A River Reshaped

One of the most destructive forces to hit the Maguru River has been large-scale sand mining, particularly since the early 2000s.

“The riverbed has been completely altered,” Jayaweera says, his tone turning grave. “We’ve lost aquatic plants, native riverbank trees, and entire habitats.”

The ecological consequences have been severe.

“The endangered Red Neck Goby has become locally extinct,” he reveals. “And the Ocellated Pipefish has not been recorded for years, largely due to the loss of specific aquatic plants it depends on.”

The physical damage to the river is equally alarming.

“Sand mining has deepened the river unnaturally,” he explains. “This leads to bank erosion, collapse, and long-term instability. It changes the entire character of the river.”

Although recent policy changes have halted new permits, the damage done over decades cannot be easily reversed.

Tea Expansion and Vanishing Buffers

Another major pressure comes from agricultural expansion—particularly the spread of lowland tea cultivation.

“Since the 1990s, we’ve seen a steady conversion of home gardens and even forest patches into tea plantations,” Jayaweera says. “In some cases, even rubber lands have been cleared.”

This transformation has not only reduced biodiversity on land but has also affected water systems.

“Riverbank vegetation is often cleared to make way for cultivation,” he explains. “But these trees are critical—they stabilise banks, filter runoff, and provide shade.”

What is particularly troubling is the disregard for existing environmental regulations.

“There are clear laws requiring buffer zones along rivers and streams,” he says. “But many local authorities are either unaware or do not enforce them. As a result, these protective areas are disappearing.”

A Life Dedicated to Observation and Action

For Jayaweera, these changes are not abstract trends—they are deeply personal.

“I’ve been observing this ecosystem for nearly four decades,” he says. “I’ve seen species decline, habitats shrink, and patterns change.”

But his work has never been limited to observation alone.

Through the Organisation for Aquatic Resources Management (OARM), he has led numerous conservation and restoration efforts.

“We’ve worked on replanting rainforest species in degraded areas, restoring stream banks, and raising awareness among local communities,” he explains. “In some places, we’ve seen encouraging signs of recovery.”

His approach combines science with grassroots engagement.

“Conservation cannot happen in isolation,” he says. “You need the community to be involved.”

Where Science Meets Art

What sets Jayaweera apart is his ability to translate science into art.

As an accomplished artist, he uses illustrations and visual storytelling to bring freshwater ecosystems to life.

“Art can reach people in ways that science sometimes cannot,” he says. “It creates an emotional connection.”

His paintings often depict the intricate beauty of fish species, aquatic plants, and flowing streams—capturing not just their form, but their essence.

“When people see what is at stake, they are more likely to care,” he adds.

A Community at a Crossroads

Despite decades of work, challenges remain at the community level.

“Some people still treat rivers as dumping grounds,” Jayaweera says with frustration. “Plastic and waste continue to find their way into these waters.”

Yet, there are also signs of hope.

“A group of committed individuals regularly organise clean-up campaigns,” he notes. “They collect waste and display it publicly to raise awareness. It’s a simple but powerful act.”

These grassroots efforts, he believes, are crucial.

“Real change begins at the local level,” he says.

A Fragile Future

For Jayaweera, Boralugoda is more than just a field site—it is a symbol of what is at stake.

“If we lose ecosystems like this, we lose something irreplaceable,” he warns. “These species are found nowhere else in the world.”

His message is both urgent and measured.

“We need stronger enforcement of environmental laws, better awareness, and a genuine commitment to conservation,” he says.

“Otherwise, the damage will become irreversible.”

As the clear waters of the Maguru River continue to flow through Boralugoda—past rocks, roots, and remnants of a once-pristine landscape—they carry with them a quiet story of resilience.

And alongside that flow stands Shantha Jayaweera—scientist, artist, and guardian of a hidden world—still watching, still working, and still hoping that it is not too late.

By Ifham Nizam

Pictures by Shantha Jayaweera

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Cheers to one year! Cinnamon Myst still casting its spell

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Perched in the heart of Sri Lanka’s hill capital, Kandy Myst by Cinnamon recently marked its first anniversary, celebrating a year of redefining modern hospitality in the historic City of Kandy. Since opening its doors on February 12, 2025, the hotel has quickly established itself as a vibrant lifestyle destination that blend contemporary comfort with the cultural charm of the region.

This property was designed to bring a fresh energy to the city’s hospitality scene with 215 modern rooms, the largest room inventory in Kandy. The hotel caters to both leisure and business travellers seeking comfort, convenience and stylish surrounding close to the city’s key attraction.

Within the first year, the hotel has achieved notable milestones, including become the first hotel in Kandy to receive Leed Gold Certificate reflecting its commitment to sustainable and responsible development. Beyond accommodation and dining, the property has also emerged as a hub for cultural events.

As Kandy Myst by Cinnamon enters its second year, the hotel continues to position itself as more than a place to stay. With its lively dining venues, social spaces and commitment to sustainability and community engagement, it is steadily shaping a new chapter in Kandy’s evolving hospitality landscape – one where tradition meets contemporary style.

Over the months the restaurant has hosted themed culinary events, special promotions and vibrant social evenings, further strengthening its place as a lively hub in Kandy’s hospitality scene. Guests have been drawn not only by the flavours on the plate but also by the inviting atmosphere that captures the essence of city’s elegance.

General Manager – Dhinal Perera

Kandy Myst by Cinnamon celebrates its first anniversary, marking a year as Kandy’s contemporary hospitality destination that brings energy, culture, and lifestyle experiences to the city. Opened through a partnership between Cinnamon Hotels & Resorts and Indra Traders (Pvt) Ltd, the hotel blends hospitality expertise with local insight to deliver a modern, energetic and lifestyle driven offering.

With the highest room inventory in Kandy, comprising 215 contemporary rooms, Kandy Myst by Cinnamon caters to both leisure and business travellers, offering modern comfort in close proximity to the city’s key attractions and transport routes. Its dynamic dining and social spaces; Grains Dining, Terra Lounge, and the rooftop Kosmos Sky Bar with heated infinity pool, invite guests and locals to engage, with panoramic city views, curated entertainment, and vibrant social experiences. Grains Dining, the buffet restaurant, serves an extensive selection of local and international cuisine, while Terra Lounge provides a welcoming café-style hub for casual meetups and social gatherings.

In its inaugural year, the hotel achieved significant milestones, becoming the first hotel in Kandy to receive LEED Gold certification, demonstrating a commitment to responsible, future-ready development. Reinforcing its culturally connected and globally relevant positioning, Kandy Myst by Cinnamon hosted globally celebrated icons such as Alpha Blondy and a series of high-profile local and international events, including the official trophy unveiling of the inaugural New Zealand U85kg Rugby Tour of Sri Lanka in May 2025.

Throughout the year, the hotel brought guests and the community together through seasonal activations, curated experiences, and loyalty-driven offers, contributing to strong engagement while supporting Kandy’s tourism economy through local partnerships and community initiatives.

As it enters its second year, Kandy Myst by Cinnamon continues to invite international and local guests alike to experience its vibrant dining, social, and lifestyle spaces, while reinforcing its role in shaping Kandy’s modern hospitality and cultural landscape. (Zanita )

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Montblanc launches Explorer Extreme in Sri Lanka

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From L - R - Ravin Hiru Surtani, President, Head of Fragrances - Exclusive Lines; Deshan Dias Bandaranayake, President, Head of Operations - Exclusive Lines; Hiru Surtani, Managing Director - Exclusive Lines & Apsara Hiru Surtani, President, Head of Beauty - Exclusive Lines

Internationally renowned luxury Maison Montblanc has introduced its latest fragrance, Montblanc Explorer Extreme, to the Sri Lankan market through Exclusive Lines, the sole authorised agent for the brand in the country.

The launch event was hosted at Virticle by Jetwing, where guests were invited to experience the newest addition to the bestselling Explorer line in a setting that reflected the Maison’s enduring themes of adventure, refinement and craftsmanship.

Montblanc Explorer Extreme represents a significant evolution of the Explorer franchise and is the first Parfum concentration within the collection. Conceived as an ode to vast landscapes and the world’s most remote desert terrains, the fragrance delivers a deeper, more intense interpretation of the original Explorer Eau de Parfum. Its woody, ambery and leathery composition is crafted to embody courage, ambition and the drive to push beyond limits.

Hiru Surtani, Managing Director and CEO of Exclusive Lines, said the launch reinforces the company’s commitment to bringing globally celebrated luxury brands to Sri Lanka. “Montblanc Explorer Extreme Parfum stands for courage, ambition and the determination to surpass boundaries, values that strongly resonate with us at Exclusive Lines. We are proud to present this remarkable fragrance to Sri Lanka’s discerning consumers, offering a scent that captures the essence of adventurous living,” he stated.

Inspired by dramatic desert landscapes such as Saudi Arabia’s AlUla, the fragrance reflects the bold spirit of modern exploration. It opens with fresh green notes of bergamot blended with clary sage, creating an immediate sense of vitality. The heart reveals patchouli layered with Ambrofix™, delivering warmth and depth, while the base combines rich amber, leather accords and refined vetiver to leave a powerful and lasting impression.

The bottle design draws inspiration from the Montblanc Extreme 3.0 Collection, echoing its distinctive textured motif associated with modern travel and dynamism. Crafted from fully black lacquered glass and topped with a polished black cap, the design underscores the intensity of the parfum. Production and assembly take place at Montblanc’s dedicated Pelleteria workshop in Florence, Italy, with elements crafted across Germany and France, a testament to the Maison’s European craftsmanship.

The global campaign features American actor, model and musician Justice Joslin as the contemporary Explorer, set against striking desert landscapes that symbolise ambition and achievement.

Montblanc Explorer Extreme joins Montblanc Explorer and Montblanc Explorer Platinum in the line-up and is now available exclusively in Sri Lanka through Exclusive Lines outlets and authorised retail partners nationwide.

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