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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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Taste of the Swiss Alps comes to Colombo

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Chef Heinz: Master of Alpine cooking

High in the Swiss Alps, where mountain landscapes shape both life and cuisine, Chef Heinz Rufibach spent more than four decades mastering the art of Alpine cooking. From the grand hotels of St. Moritz and Gstaad to the peaks of Zermatt, his career has been defined by a deep respect for tradition, local flavours and the quiet precision of Swiss craftsmanship.

Now, the chef. affectionately known as Le Cuisinier de Zermatt. brings that remarkable culinary heritage to Colombo for an exclusive Swiss dining experience at Bistro des Marées, Cinnamon Life at City of Dreams Sri Lanka.

From 23 to 26 July, guests will have the opportunity to experience a specially curated menu by Chef Rufibach, celebrating the authentic flavours of Switzerland’s Alpine regions and the dishes that have shaped his lifelong connection with the mountains.

A former Executive Chef of the Grand Hotel Zermatterhof, Chef Rufibach has built a reputation as one of Switzerland’s celebrated culinary figures. Named Swiss Chef of the Year and a holder of a Michelin star for six consecutive years, his cooking reflects the balance between fine dining precision and the warmth of the traditional Alpine table.

For Chef Rufibach, Swiss cuisine is more than a collection of recipes. It is a reflection of place, people and generations of culinary heritage.

“Swiss cuisine is built on tradition, seasonality and a deep connection to the land. Through this menu, I hope to share the flavours and stories of the Alps with guests in Colombo and offer them a true taste of Switzerland,” he said.

The menu at Bistro des Marées takes guests on a journey through Switzerland’s diverse culinary regions, beginning with elegant starters, such as dried meat tartare with green asparagus and Parmesan, marinated salmon with mustard sauce and herbs, and the traditional Gommer Cholera, a Valais speciality of apple, leek and cheese baked in puff pastry.

The experience continues with comforting Swiss classics, including Valais white wine soup with dried apricots and Bündner barley soup, before moving into signature dishes, such as Swiss cheese fondue with bread cubes and potatoes, raclette with traditional accompaniments, and Zürcher Geschnetzeltes with rösti. Other highlights include Basel-style salmon with papet vaudois and fried onions, saffron-infused lamb ragout with mashed potato, and Ghackets mit Hörnli, a beloved Swiss comfort dish of braised beef mince, pasta and apple sauce.

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Goodbye dearest Maria!

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Mariazelle Goonetilleke PHOTOCREDIT: Dayan Witharana

My dearest Maria. I never thought I would have to write this, this soon but then I realised, I owe it to you.

Remember the very first day I met you ? It was way back in 1981. I was 19, working at Lake House and writing to the Sunday Observer’s “Sat Mag” magazine. You were 23.

I made a prior appointment with you on the old rotary dial phone and arrived at Ekanayake Mawatha, Nugegoda, sharp on time. I waited and waited. There were (either) dogs or cats playing around me, with their fur flying all around me. That irritated me. I waited and waited. I wanted to, but could not walk out because the Editor was waiting for the article.

You sailed in one wretched hour late. I was furious. You never apologised either. That’s how we began our friendship. Rather a rocky start wasn’t it ?

What struck me most was NOT the fact that you were the highly celebrated Kandy Lamissi at that time, but rather the sparkle in your eyes and the warmth of your smile. It came from the depths of your heart and radiated outwards to everyone you came into contact with – both those who liked you and those who did not like you.

You radiated that sparkle and smile during the best of times and even the most difficult of times. You had your fair share of both in your 68 years. That smile was your trademark. It stayed on until the end.

We were neighbours, too, in Nugegoda. You were on that side of the junction and I was on this side of the junction. Remember in the mid-1990s when fitness fever hit us and we ambitiously started those 6.00 am early morning walks. They were alas short lived when children in passing school vans began shouting “Aunty Aunty” or “Kandy Lamissiiiiii”. That put an end to our walks and we reverted back to being unfit.

You also had a very, very wicked sense of humour which I loved to bits. Remember that evening when, with dead pan faces, you and I walked into the Metro Cinema Nugegoda and bought two balcony tickets for the 6.30 pm show. The man at the ticket counter couldn’t not believe his eyes. And how we, again with dead pan faces, slowly crept upstairs and sat in the (last row) middle seats much to the shock of all those lovers around us.

You were the Star. I was much lesser known to them than you. They were shocked and looked at you in great disbelief. I remember at one intense moment of the film, we asked the couple next to us, “Meh, excuse me. Aney welaawa keeyada?”. They only didn’t slap us.

And then, during the movie we crunched on and made a helluva din with the prawn crackers, much to the irritation of those around us.

We hadn’t come to watch the film. We just wanted to shock and annoy those lovers. Mission accomplished, we sailed out in the Interval, our sides splitting with laughter. We could not remember the movie either.

Remember those incessantly chats we used to have on a variety of topics? You could hold forth on practically any topic. Those chats sometimes went on till well past midnight and we hadn’t finished talking either.

Teshan your son was the apple of your eye, to use a cliché. How proud you were of him and how very much you used to talk about him. You took pride in his academic success and the fine young man he has turned out to be.

In our 46-year friendship, you and I have had our misgivings, too. Remember Mariazelle how we didn’t speak to each other for about three years?

And then in December 2015 you were a guest artiste and I the emcee at the Break-Away New Year’s Eve Ball organised by (your cousin) Sohan Weerasinghe and Corrine Almeida. We were still not talking to each other, but then, just after the countdown to midnight, you came up to me, hugged me and wished me with tears in your eyes. My respect for you hit the ceiling that night. Our friendship became rock solid from that day onwards.

We last met over dinner at Harpos Commons in Kotte, just before illness dragged you down. You had medical problems but you never complained. Remember the stories we traded and how much we laughed and laughed, at times much to the displeasure of the other diners. Harpo might have got the complaints but he never told me either.

And now you’re gone. Gone just like that. Before I close, I’d like to quote a few lines from your dear friend Aruna Siriwardhana’s tribute :

“I take a moment to mention two special beings in Mariazelle’s life. One is surgeon Prof. Srinath Chandrasekera (a musician himself) who for the past six months or so, together with his team at the Kalubowila Hospital, took indescribably attentive care of her. The other is singer Dinu, who virtually placed her life and work on hold, to care for Mariazelle”.

It was heart-breaking to see you lie in that coffin at Barney Raymonds last Monday (13 July). You were dressed in ivory and gold. You looked peaceful. You were free from suffering and free from pain.

“Kandy Lamissi” will ALWAYS be sung at parties and weddings and home comings and dinner dances and batch get-togethers. “Kandy Lamissi” and You have an unlimited life span. You will both go on forever!

And I will always remember that sparkle in your eyes and the warmth of your smile. That to me was You.

Goodbye my dearest Maria. May your journey in Samsara be speedy.

by Kumar de Silva ✍️

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20-year-old filmmaker Joshua Alailima breaks into Hollywood

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Cast of Missing Threads

Production has officially begun on Missing Threads, marking it the first time a Sri Lankan production has been aimed first and foremost at an American audience. On Tuesday the 7th of July, a dinner was held bringing together the cast, crew, funders, and friends and family to mark the occasion.

The evening opened with guests arriving to chatter and press photography. Talavou Alailima opened proceedings, and a selection of Director Joshua Alailima’s previous films were screened, between speeches from key figures behind the production. The night closed with a large buffet and the signing of contracts.

Missing Threads

is an investigative crime thriller compared to films such as Zodiac and Se7en. The film follows journalist Maya Perera as she unravels a string of lies, all tying back to the mega corporation Verdeon, leading to a far more sinister truth about the internal affairs of the country at large.

This marks a significant milestone for Sri Lanka. It is the first time a Sri Lankan film has targeted primarily the USA Hollywood audience. This will further foreign relations, opening the door to industry expansion and significant economic potential.

Missing Threads

brings together a standout cast of actors, including Kaushalya Fernando (The Forsaken Land), Buddika Jayaratne (Sunny’s Mansion), Dharmapriya Dias (Machan), and Shyam Fernando (Paradise). It is led by international Sri Lankan actress Rebecca Munasinghe and leading social media influencer “Neesh.” Missing Threads is produced by Talavou Alailima, founder of Power World Gyms and Edge Nutrition.

Director Joshua Alailima is currently studying at one of the top film universities in America, Biola University, whose alumni network includes Doctor Strange director Scott Derrickson and world famous influencer Zach King.

Joshua has been directing since he was a young teenager. He is now 20 and directing his feature debut, a rare feat by Hollywood industry standards.

Missing Threads

brings in an international crew, with people from the USA, Sri Lanka, and Australia flying in to work on the project. Post production will take place in Sri Lanka, India, and the USA. The film is shot on the Arri Alexa LF, the same camera used for the movie Dune. It is the only one currently in Sri Lanka.

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