Peppers, in their various forms, have been a culinary staple for centuries, adding flavor and spice to dishes worldwide. Beyond their culinary appeal, peppers-both sweet and spicy-have been linked to a range of potential health benefits. This article explores the potential advantages and risks associated with incorporating peppers into your diet.
Nutritional Profile of Peppers
Peppers are low in calories and are loaded with good nutrition. All varieties are excellent sources of vitamins A and C, potassium, folic acid, and fiber.
Bell peppers, or sweet peppers, come in different colors, depending on how ripe they are. People can choose from the least ripe green peppers through to yellow, orange, purple, or red, which are the ripest.
Red peppers pack the most nutrition, because they've been on the vine longest. Compared to green bell peppers, the red ones have almost 11 times more beta-carotene and 2 times more vitamin C.
According to the National Institutes of Health (NIH), half a cup of raw, red pepper provides 95 milligrams (mg) of vitamin C, which accounts for 106% of the recommended Daily Value (%DV) for adults and children aged 4 and over. Half a cup of raw, red pepper provides 117 micrograms (mcg) retinol activity equivalents of vitamin A, which is 13% of the recommended %DV. The form of vitamin A that orange and red peppers contain is called beta carotene, which the body converts into the active form of vitamin A.
Read also: "Straight Pepper Diet": A Must-Read
Other nutrients found in peppers include:
- Vitamin B6: This vitamin supports the central nervous system and metabolism.
- Folate: This vitamin, also known as vitamin B9, helps transform carbohydrates into energy and is essential for normal cell growth and development.
- Vitamin E: This vitamin supports the immune system and keeps blood vessels healthy.
- Fiber: This nutrient promotes gut and cardiovascular health by supporting regular bowel movements and reducing low-density lipoprotein cholesterol levels.
- Zeaxanthin and lutein are carotenoids in peppers that may help protect eye health.
Health Benefits of Pepper Consumption
Potential Longevity and Reduced Mortality Risk
Four out of four studies on spicy food and mortality found a significant decrease in the risk of premature death. A report published by the American Heart Association examined more than 500,000 patients and their health outcomes, revealing that people who never ate or rarely ate chili pepper had an increased risk of death due to cardiovascular disease by 26%, death due to any cause by 25% and death due to cancer by 23%.
A supporting study stated that chili pepper intake of at least four times a week or more resulted in reduced risk of mortality due to cardiovascular disease and all-cause mortality. Regular intake of chili pepper was inversely linked with ischaemic heart disease and cerebrovascular death risks. The study found out that in hypertension-free individuals or those without hypertension, the benefits of eating chili pepper were increased.
Cardiovascular Health
Eating spicy foods or adding supplemental spicy flavor to food represents a novel lifestyle intervention that can reduce both salt intake and blood pressure. Those with a high spice preference had lower salt intake and better blood pressures, and this again appears to be independent of the anti-obesity benefit of hot pepper consumption. The lower risk of developing high blood pressure among those with higher hot pepper intake was also independent of sodium intake. Eating the pungent, fiery chili pepper can help reduce the risk of dying from major medical problems like heart attack and stroke.
Weight Management
Cayenne pepper can counteract the metabolic slowing that accompanies weight loss, and accelerate fat-burning as a bonus. Chili peppers' potential anti-obesity effects are due to capsaicin's ability to suppress appetite.
Read also: Dr Pepper BBQ Sauce Tips
A study published in the FASEB Journal examined if intake of capsaicinoids supplements reduced body circumferences and weight in healthy men and women. Results indicated that daily intake of 2 mg of the supplement could suppress appetite and reduce key body composition metrics, with authors observing a 2.4% reduction in hip and waist circumferences at the end of six weeks. At the end of 12 weeks, there was a significant reduction in appetite.
Anti-Inflammatory and Antioxidant Properties
It is hypothesized that capsaicin, a component of chili pepper, might promote optimal health and reduce risk of mortality due to its anti-inflammatory properties. Chronic low-grade inflammation can increase the risk of death due to cardiovascular diseases. Capsaicin has also been shown to be a potent antioxidant. Antioxidants help scavenge for excess free radicals.
Bell peppers may help to protect bone and cartilage cells because of their high vitamin C levels. Consuming less than the daily recommended intake of 75 mg of vitamin C for females, and 90 mg for males, could increase the risk of osteoarthritis. Half a cup of the vegetable will provide a full day’s worth.
According to the Arthritis Foundation, bell peppers may help to reduce the risk of developing some types of arthritis and other inflammatory health conditions due to beta-cryptoxanthin and high vitamin C content. Consuming beta-cryptoxanthin, a carotenoid in red and orange peppers, could reduce a person’s risk of developing rheumatoid arthritis.
Pain Relief
Chili peppers have been used for centuries to treat specific ailments, relieving health conditions such as stiff joints, rheumatism, arthritis, certain types of cancer, chest colds and bronchitis, headache, cough and heart arrhythmias. Chili preparations to treat these ailments are favored over the raw red hot chili peppers. These preparations include creams, gels, plasters, powder, essential oils distilled from pods, and extracts made through soaking pods in ethanol or water. Capsaicin is also effective in treating fibromyalgia and osteoarthritis compared with placebo, relieving pain from fibromyalgia or osteoarthritis through depleting the supply of subsistence P, which is a neuropeptide that helps in sending signals of pain to the individual’s brain. Inhibiting the release of subsistence P from the nerves prevents the transmission of pain signals to the brain.
Read also: Understanding Diet Dr Pepper Caffeine
Other Potential Benefits
Bell peppers are a good source of vitamin C, vitamin A, and fiber. Vitamin C helps your body absorb iron and heal wounds. It may also play a role in preventing a variety of conditions, including heart disease and cancer, as part of a healthy diet and lifestyle. Dietary fiber helps promote digestive health by adding bulk to your stools. This makes them easier to pass. A diet high in fiber may also mean you're less likely to get hemorrhoids. High-fiber foods, such as bell peppers, slow down how quickly sugar is absorbed into your bloodstream. Vitamin C may also help reduce blood sugar levels in people with type 2 diabetes.
Black pepper may help boost nutrient absorption, promote digestion, and prevent diarrhea.
Risks and Side Effects of Pepper Consumption
Potential Cancer Links
A study reported that capsaicin is associated with skin cancer. In South American countries such as Chile, Peru and Bolivia, where consumption of red hot chili peppers is high, incidences of gallbladder cancer is likewise high, with these incidence rates found to be linked to high consumption of red chili pepper.
The Scientific Committee on Food from the European Union indicated that very high consumption of red hot chili might explain the increased incidence of cancer in India and Mexico, finding that ingestion of 25-200 mg of powdered pepper daily was associated with increased risk of upper gastrointestinal tract cancer. A tablespoon contains 15 mg of powdered chili pepper, meaning that ingesting 1 ½ tbsp to about 10 tbsp of chili powder could increase your risk of gastric cancer. It is hypothesized that presence of aflatoxin in the skin of the chili peppers might help explain the increased risk of cancer when eating these peppers.
An umbrella review also found that the following outcomes had a direct correlation with spicy food and capsicum intake: esophageal cancer, gastric cancer, or gallbladder cancer. However, research data contradictory to the results in this review showed that capsaicin can serve as a cancer resistance agent.
Gastrointestinal Issues
Other potential side effects of chili pepper include burning sensation in your stomach and esophagus. For individuals suffering from acid reflux or heartburn, ingestion of capsaicin might exacerbate symptoms of heartburn. People who suffer from gastrointestinal discomfort should limit the intake of spicy food.
Allergies and Intolerances
It is possible to have an allergy to bell peppers due to a cross-reaction between the vegetable and pollen. Peppers are part of a family of vegetables known as nightshades, and some people might find that consuming nightshades causes irritation to the gut or increases inflammation.
Other Risks
Just eating a ghost pepper resulted in such violent vomiting he ruptured his esophagus, which is a potentially life-threatening surgical emergency. Pepper spray in the eye only seems to be a problem if you can’t wash it out, with ambient exposure to pepper gas causing dry eye symptoms that last for weeks, even if you’re not sprayed directly.
Responsible Pepper Consumption
Most of the studies that examined the effects of pepper and its compounds found these as safe. However, there are some reports indicating that some of the compounds may be linked to development of some cancers. If you want to improve your health, you can take capsaicin supplements under the direction of your doctor, and support this with a healthy diet. Examine your diet if this is consistent with achieving optimal health, meaning eating the right kinds of food in the right portion or amount. Increasing the variety and amount of vegetables you have in your diet is another way of improving your health. You should also get enough sleep at night to keep you well rested and to prevent obesity. It has been shown that chronic undersleeping increases the risk of obesity.
People who suffer from gastrointestinal discomfort should limit the intake of spicy food.
When working with hot peppers, remember that they can burn your skin and eyes. Wear rubber gloves while you're handling them, keep your hands away from your face, and wash your hands as soon as you're done. Keep a glass of whole or low-fat milk nearby, too. Capsaicin won't dissolve in water; you need some fat to neutralize it.