The fruit of Capsicum pepper plants, known as chili peppers (Capsicum annuum), is distinguished by its intense flavor.
They are linked to bell peppers and tomatoes and are part of the nightshade family. There are numerous types of chili peppers, including cayenne and jalapeo.
Chili peppers can be cooked or dried and powdered, and their main usage is as a spice. Paprika is a red chili pepper that has been powdered.
The primary bioactive plant ingredient in chili peppers, capsaicin, is what gives them their distinctive flavor, intense aroma, and numerous health advantages.
Everything you need to know about chili peppers is covered in this article.
Chili peppers contain a little amount of protein, fiber, and some carbohydrates.
Minerals and vitamins
There are many different vitamins and minerals in chili peppers.
They do, however, make up a very little portion of your daily consumption because they are only consumed in small amounts. These hot fruits have:
C vitamin. This potent antioxidant, which is crucial for immune health and wound healing, is abundant in chili peppers.
B6 vitamin. B6 is a member of the B vitamin family and is involved in energy metabolism.
Potassium 1. Vitamin K1, sometimes called phylloquinone, is necessary for healthy bones, kidneys, and blood coagulation.
Potassium. When ingested in suitable levels, potassium, an important dietary mineral with several uses, may lower your risk of heart disease.
Copper. Copper is a crucial trace element that is frequently deficient in the Western diet yet is necessary for healthy bones and neurons.
A vitamin. The body transforms beta carotene, which is abundant in red chili peppers, into vitamin A.
Although chili peppers are high in a variety of vitamins and minerals, they are typically consumed in small amounts, so they don’t significantly increase your daily intake of micronutrients.
Other plant substances
A plentiful source of spicily hot capsaicin is chili peppers.
Additionally, they contain a lot of antioxidant carotenoids, which have been linked to numerous health advantages.
The primary plant bioactive substances in chili peppers are listed below.
Capsanthin. The primary carotenoid in red chili peppers, capsanthin, accounts for up to 50% of the total carotenoid content and gives them their red color. Its potent antioxidant qualities may help prevent cancer.
Violaxanthin. Violaxanthin, the principal carotenoid antioxidant in yellow chili peppers, makes up 37–68% of the total carotenoid content.
Lutein. Lutein is most prevalent in green, or immature, chili peppers, and its levels fall as the chilies get older. Increased lutein intake is associated with better eye health.
Capsaicin. Capsaicin, one of the plant chemicals in chili peppers that has received the most research, gives them their acrid (hot) flavor and many of the beneficial health effects.
acid sinapic. This antioxidant, also referred to as sinapinic acid, may provide a number of health advantages.
Acid ferulic. Ferulic acid is an antioxidant that, like sinapic acid, may aid in preventing a number of chronic diseases.
Mature (red) chili peppers contain far more antioxidants than young (green) peppers do.
The antioxidant plant components found in chili peppers have been linked to a number of health advantages. The substance most notable for giving chili peppers their pungent (hot) flavor is capsaicin.
Benefits of chili peppers for health
Chili peppers have long been regarded as a healthful spice despite their hot flavor.
Pain reduction
The primary bioactive plant ingredient in chili peppers, capsaicin, has a few special qualities.
It interacts with the nerve terminals known as pain receptors. Despite producing a burning sensation, this does not actually burn anyone.
Nevertheless, frequent consumption of chili peppers (or capsaicin) may gradually desensitize your pain receptors, making it harder for you to detect the spicy flavor of chili.
Additionally, it renders these pain receptors insensitive to other types of pain, such as acid reflux-related heartburn.
Loss of weight
Obesity is a dangerous medical condition that raises your chance of developing several chronic diseases, including diabetes and heart disease.
According to some data, capsaicin can aid in weight loss by decreasing hunger and boosting fat burning.
Studies demonstrate that consuming 10 grams of red chili pepper will greatly increase fat burning in both men and women.
Chili peppers, on the other hand, probably aren’t particularly useful on their own. Additionally, over time, capsaicin’s effects may become tolerable, reducing its efficacy.
Several health advantages of chili peppers have been reported. When paired with other healthy lifestyle practices, they might assist encourage weight loss and alleviate acid reflux pain.
Possible negatives
Many people dislike the searing feeling of chili peppers, and other people may experience negative effects.
Burning feeling
Chili peppers are renowned for having a fiery, bitter flavor.
Capsaicin, which attaches to pain receptors and produces a strong burning sensation, is the chemical in question.
This is why the primary component of pepper sprays is the chemical oleoresin capsicum derived from chili peppers.
It produces a lot of swelling, redness, pain, and inflammation.
Regular consumption of capsaicin may eventually render some pain neurons insensitive to additional pain.
Constipation and diarrhea
Some people may have digestive irritation after eating chili.
Abdominal pain, a burning sensation in your stomach, cramps, and uncomfortable diarrhea may be the symptoms.
Irritable bowel syndrome (IBS) patients are more likely to experience this. In people who aren’t used to eating it frequently, chili can temporarily aggravate symptoms.
Due to this, individuals with IBS may want to restrict their intake of chili and other spicier foods.
Cancer threat
Unusual cell proliferation is a dangerous condition known as cancer.
There is conflicting research on how chilies affect cancer.
Capsaicin, a plant chemical found in chili peppers, has been shown in test-tube and animal studies to either increase or lower your risk of cancer.
Observational studies on people show that eating chili peppers increases the risk of cancer, particularly stomach and gallbladder cancer.
In India, red chili powder has also been linked to an increased risk of mouth and throat cancer.
Remember that observational studies can only show that persons who consumed large amounts of chili peppers were more likely to develop cancer. They cannot establish that eating chili peppers causes the disease.
Chili Peppers 101: Nutrition Facts and Health Effects – Healthline