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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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What I Do, What I Love: A Life Shaped by Art, Wilderness and Truth

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In a country where creative pursuits are often treated as indulgences rather than vocations, Saman Halloluwa’s journey stands apart — carved patiently through brushstrokes, framed through a camera lens, and articulated through the written word. Painter, wildlife and nature photographer, and independent environmental journalist, Halloluwa inhabits a rare space where art, ecology and social responsibility converge.

His relationship with art began not in galleries or exhibitions, but in a classroom. From his school days, drawing was not simply a subject but an instinct — a language through which he learned to observe, interpret and respond to the world around him. Under the guidance of two dedicated mentors, Ariyaratne Guru Mahathaya and Gunathilaka Guru Mahathaya, he honed both skill and discipline. Those early lessons laid the foundation for a lifelong engagement with visual storytelling.

“His work navigates between traditional Sinhala artistic sensibilities, abstract compositions and expansive landscapes.”

That commitment eventually materialised in two solo art exhibitions. The first, held in 2012, marked his formal entry into Sri Lanka’s art scene. The second, staged in Colombo in 2024, was a more mature statement — both in content and confidence. Featuring nearly fifty paintings, the exhibition drew an encouraging public response and reaffirmed his place as an artist with a distinct visual voice.

His work navigates between traditional Sinhala artistic sensibilities, abstract compositions and expansive landscapes. There is restraint in his use of form and colour, and an underlying dialogue between memory and space. Yet, despite positive reception, Halloluwa speaks candidly about the structural challenges faced by artists in Sri Lanka. Recognition remains limited; fair valuation even rarer.

“This is not merely an artistic issue,” he observes. “It is a social and economic problem.”

In Sri Lanka, art is often viewed through the lens of affordability rather than artistic merit. Many approach a painting by first calculating the contents of their wallet, not the value of the idea or labour behind it. In contrast, he notes, art in Europe and many other regions is treated as cultural capital — an investment in identity, history and thought. Until this mindset shifts, local artists will continue to struggle for sustainability.

The decisive push toward wildlife photography came from Professor Pujitha Wickramasinghe, a close friend who recognised both Halloluwa’s observational skills and his affinity with nature. From there, the journey deepened under the mentorship of senior wildlife photographer Ravindra Siriwardena.

Both mentors, he insists, deserve acknowledgment not merely as teachers but as ethical compasses. In a field increasingly driven by competition and spectacle, such grounding is invaluable.

Saman Halloluwa

Wildlife photography, Halloluwa argues, is among the most demanding visual disciplines. It cannot be improvised or rushed. “This is an art that demands restraint,” he says.

Among all subjects, elephants hold a special place in his work. Photographing elephants is not merely about proximity or scale, but about understanding behaviour. Observing social patterns, movement, mood and interaction transforms elephant photography into a constantly evolving challenge. It is precisely this complexity that draws him repeatedly to them.

Halloluwa is cautiously optimistic about the current surge of interest in wildlife photography among Sri Lankan youth. Opportunities have expanded, with local and international competitions, exhibitions and platforms becoming more accessible. However, he issues a clear warning: passion alone is not enough

Sri Lanka, he believes, is uniquely positioned in the global nature photography landscape. Few countries offer such concentrated biodiversity within a compact geographical area. This privilege, however, carries responsibility. Nature photography should not merely aestheticise wildlife, but foster respect, aware ness and conservation.

Parallel to his visual work runs another equally significant pursuit — environmental journalism. For the past seven to eight years, Halloluwa has worked as an independent environmental journalist, giving voice to ecological issues often sidelined in mainstream discourse. His entry into the field was guided by Thusara Gunaratne, whose encouragement he acknowledges with gratitude.

An old boy of D.S. Senanayake College, Colombo, Halloluwa holds a Diploma in Writing and Journalism from the University of Sri Jayewardenepura and has completed journalism studies at the Sri Lanka Press Institute. He is currently pursuing an Advanced Certificate in Wildlife Management and Conservation at the Open University of Sri Lanka — a testament to his belief that learning must remain continuous, especially in a rapidly changing ecological landscape.

Outside his professional life, he enjoys cricket, rugby and badminton. Yet even leisure intersects with responsibility. He is a founding member and former president of the D.S. Senanayake College Old Boys’ Wildlife Forum, an active member of Wild Tuskers Sri Lanka, and a contributor to several independent environmental and wildlife volunteer organisations. In an era dominated by speed, spectacle and short attention spans, Saman Halloluwa’s journey unfolds differently. It is deliberate, reflective and rooted in values. Through art, he captures memory and form. Through photography, he frames life beyond human control. Through journalism, he asks uncomfortable but necessary questions.

“What I do, what I love” is not fashion here.

It is conviction — patiently lived, quietly asserted, and urgently needed in a country still learning how to value its artists, its environment and its truth.

By Ifham Nizam ✍️

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Shaping the future of style

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Pride, passion and professionalism

Ramani Fernando Sunsilk Hair and Beauty Academy

Ramani Fernando Sunsilk Hair and Beauty Academy marked their graduation of their latest cohort of aspiring hair professionals in a ceremony held at Kingsbury Hotel.

Senaka de Silva, creative force behind Ramani’s shows

For over two decades, the Ramani Fernando Sunsilk Hair and Beauty Academy has stood as a beacon of excellence in beauty education in Sri Lanka. Founded by industry icon Ramani Fernando, the Academy has built a reputation for producing highly skilled professionals who go on to make their mark in salons, both locally and internationally. As the newly minted graduates step out into the world, they carry forward not just certificates, but also the promise of creative authority and personal empowerment.

The chief guest for the occasion was Rosy Senanayake, a long-standing supporter of the Academy’s mission. Addressing the graduates her message echoed her enduring belief that the beauty industry is not merely about aesthetic but about. confidence, self-worth and future leaders.

Over months of rigorous training, these young professionals honed their skills in cutting colouring, styling and contemporary artistry readying themselves to set trends rather than follow them.

Each graduate walked the stage with confidence, their dedication signalling a promising future for Sri Lanka’s beauty and fashion industry! With this new generation of stylists preparing to raise the standard of professional hairstyling.

Ramani Fernando, addressing the audience reflected on the academy’s mission to cultivate not only skills but vision and confidence in every student.

She urged the graduates to embrace continuous learning to take risks with creativity .The world of beauty is ever evolving, stay curious, stay bold and never underestimate the power of your talent, she added emphasising the importance of confidence, discipline and passion in carving a successful career in shaping the future of style.

These graduates are stepping into a world of endless possibilities. They are future of the country, who will carry a forward legacy of creativity. Behind every successful graduate at Sun silk Hair Academy stands a team dedicated to excellence. While Ramani Fernando serves as a visionary Principal and it is Lucky Lenagala, her trusted person who ensures that the academy runs seemingly.

From overseeing training sessions to guiding students, through hands on practice, Lucky plays a pivotal role in shaping the next generation of hairstylists.

Kumara de Silva, who has been the official compere Ramani’s, Hair graduation ceremony, from inception has brought energy, poise and professionalism. The Sunsilk Hair Academy is a celebration of talent and mentor ship for the graduates stepping confidentially into the next chapter of their careers, ready to make their mark on Sri Lanka beauty landscape

A moment of pride Ramani with chief guest Rosy Senanayake

Statement in style

Gliding in romance and sophistication

Pix by Thushara Attapathu

By Zanita Careem ✍️

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Capturing the spirit of Christmas

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Romesh Atapaattu, overseas the magic behind every cut and style at Capello salons

During this season, Romesh Atapattu’s Capello Salon buzzes with a unique energy – a blend of festive excitement and elegance. Clients arrive with visions of holiday parties, office soirees, seeking looks that capture both glamour and individuality. The salon itself mirrors this celebrity mood. Warm lights, tasteful festive décor create an atmosphere where beauty and confidence flourish.

Romesh Atapattu himself curates the festive décor, infusing the space with his signature sense of style. His personal eye ensures that the décor complements the salon’s modern interiors.

As Colombo slips effortlessly into its most glamorous time of year, the Christmas season brings with it more than twinkling lights and celebrity soirees – it signals a transformation season at salons across the city. Capello salons are no exception.

At the heart of this festive beauty movement is Romesh Atapattu of Capello salons, a name synonymous with refined hair artistry, modern elegance and personalised style.

Christmas is about confidence and celebration. Romesh believes ‘People want to look their best without losing who they are”. Our role is to enhance, not overpower. This philosophy is evident in the salon’s seasonal approach.

Beyond trends, what sets Atapattu apart is the attention to individuality. Each consultation is treated as a creative collaboration – face shape, lifestyle, hair texture and personal style all play a role in creating the best for Romesh.

Stepping into Romesh’s salon during the Christmas season is an experience in itself. The space hums with festive energy while maintaining an atmosphere of calm sophistication.

The décor embraces the Christmas spirit with understated elegance. Tastefully adorned décor, beautiful Xmas tree, soft gold and ivory tones, and gentle hints of red are woven seamlessly into the salon’s contemporary design.

His staff, known for their warmth and professionalism also plays a key role in shaping the salon’s atmosphere—friendly, stylish and always welcoming. The Capello staff combine skill and creativity to deliver results that have a lasting impression.

Beyond trends, what sets Romesh Atapattu apart is the attention to individuality. Each consultation is treated as a creative collaboration – face shape, lifestyle, hair texture and personal style all play a role.

He is a professional who blends technical mastery with a deeply personal approach to style. His dedicated team of skilled professionals, operate with quiet confidence ensuring styles that create an atmosphere of trust, turning every appointment into a personalised and memorable experience.

(ZC) ✍️

Pic by Rohan Herath

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