Chili Peppers

chili pepper nutrition

10 Benefits of Chili Peppers – Serves and Properties

Considered one of the best thermogenic foods in the world, among the benefits of Chili Peppers stands out the ability to accelerate fat burning and facilitate weight loss. But it’s not just what spicy fruit is for: Chili Pepper improves mood, fights free radicals and still has ant bactericidal action, among other benefits. You will know all the details in this article!

Learn more about the properties of what is considered one of the oldest plants domesticated by man and also the second most consumed condiment on the planet (only losing for salt). If you love Chili Pepper and eat it a lot, you’ll also like to know if eating too much Chili Peppers is bad.

We will see below the main nutrients of Chili Peppers, then we will go into detail about how Chili Pepper can be beneficial to your health and in the end, we will see the most common types of Chili Peppers and their specific benefits.

Properties of Chili Peppers

The characteristic ardor of the fruit is caused by the same compound responsible for the benefits of Chili Pepper, capsaicin. From 0.1 to 1% of the total mass of the red Chili Peppers is constituted by the substance that has a thermogenic and digestive effect. If desired, see further details on what capsaicin is and its benefits.

In addition to capsaicin, fresh Chili Peppers is a source of vitamins A and C, and of flavonoids such as beta-carotene, lutein, Zeaxanthin, and beta-cryptoxanthin.

Other nutrients of Chili Peppers (100g portion, raw):

Calories: 40 kcal

Carbohydrate: 8.8g

Proteins: 1.9 g

Fat: 0.4 g

Fibers: 1.5 g

Vitamins of the B complex: niacin, pyridoxine, riboflavin, and thiamine

Potassium, manganese, magnesium, and iron

While potassium is an important component of cells and body fluids that help control blood pressure, manganese is used by the body to synthesize the enzyme superoxide dismutase, a potent natural antioxidant.

What Serves the Chili Peppers?

Chili Peppers serves to stimulate metabolism in a natural way, prevent heart disease and fight cancer, fight the oxidative stress caused by excess free radicals in the circulation, control cholesterol levels and reduce joint pain and swelling. In a recent survey, researchers have shown that people who eat spicy foods regularly live longer.

10 Benefits of Chili Peppers – Properties for health and fitness

chili pepper benefits

Benefits of Chili Pepper

Check out these and other benefits of Chili Peppers in more detail:

1- Weight Loss

A review of 19 scientific studies published in 2014 in the journal Appetite concluded that daily consumption of Chili Peppers can contribute to weight control. This is one of the most sought-after benefits of Chili Peppers and is even already used in dietary supplements.

There are basically four reasons why Chili Peppermint helps to lose weight: increased body temperature, appetite control, fat metabolism and anti-inflammatory action of antioxidants.

– Thermogenesis

Capsaicin is one of the best natural thermogenesis because it raises body temperature and forces cells to resort to fat stores to compensate for increased energy expenditure.

In a study conducted at the prestigious Purdue University in the United States, researchers divided 25 healthy and non-obese volunteers into two groups. The first one consisted of 13 participants who said they liked spicy food. In the second group remained the remaining 12 volunteers who did not like Chili Peppers.

The first volunteers received 1.8 g of Chili Pepper per day to be sprinkled on the food, while those who did not like the spicy taste received only 0.3 grams to add to the menu.

In general, both groups presented an increase in body temperature, an effect that accelerated the metabolism of the participants. This result only confirms what hundreds of other studies have revealed: Chili Pepper stimulates metabolism and promotes and burns fat.

But, as we’ll see below, the researchers discovered another unexpected effect of capsaicin.

– Appetite control

Still, in the same study, participants who did not like or were not accustomed to consuming Chili Pepper regularly had a significant reduction in appetite, especially for fatty, high-sugar foods.

The group formed by those who habitually added Chili Peppers to the diet did not present the same results, which led the researchers to conclude that frequent consumption of Chili Pepper can cause the body to become accustomed to its effect.

For this reason, it may be interesting to alternate the Chili Pepper with other natural thermogenic such as ginger and green tea. You may also think about including in your diet other foods that decrease your appetite.

– Brown Fat

In another study, scientists at the University of Wyoming also found that capsaicin can stimulate weight loss through another mechanism.

Through studies with rats, it was possible to observe that the main active compound of the Chili Pepper induced the “conversion” of the white fat into brown fat.

Our body naturally contains both types of fat, but while white accumulates energy, brown is important for thermogenesis and stimulates a decrease in fat stores.

Brown fat is also more efficient in controlling glucose and insulin rates in the circulation, two effects that inhibit fat accumulation and favor weight control.

– Antioxidant action

Chili Pepper antioxidants help control free radicals and inflammation, which in turn translates into faster metabolism and less propensity to accumulate fat.

2- It has an analgesic effect

Again she, the capsaicin. The active principle of Chili Pepper binds to pain receptors, which are nothing more than nerve endings responsible for “capturing” all possible perceptions of discomfort and pain.

Despite the burning sensation, the effect is a decrease in the sensation of pain (almost like a cushioning) and a relaxation of the local musculature. But this effect may be the opposite of what is desired for those who suffer from gastritis or reflux.

In these situations, it is indicated that the consumption of Chili Peppers can worsen the pain caused by the return of the gastric acid towards the esophagus.

On the other hand, it is known that Chili Pepper can help control the growth of H. pylori, the bacterium that is associated with certain types of stomach ulcers.

3- It is rich in essential vitamins and minerals

The fresh Chili Peppers contains a number of vitamins and minerals essential for health and that must be obtained through food. Check out some of them and their metabolic functions:

Vitamin C: The high vitamin C content of Chili Pepper makes the fruit a great friend of the immune system and skin health.

Vitamin B6: Like other B vitamins, pyridoxine acts on energy metabolism and is involved in the production of serotonin.

Vitamin K: essential for the coagulation process and for the health of the kidneys and bones.

Copper: Required for the body only in small amounts, the mineral has antioxidant action and also promotes bone and nervous system health.

Potassium: performs a number of functions in the body, including water balance and distribution, blood pressure control and muscle relaxation.

4 – It stimulates the formation of collagen

It does not seem at first glance, but Chili Peppers is indeed a great ally of the skin. The fruit is rich in vitamin C (100 grams provide 240% of the recommended daily intake), an essential nutrient for the formation of collagen.

In addition to maintaining the firmness of the skin, collagen prevents the formation of expression marks and wrinkles associated with premature aging.

Vitamin C still minimizes the damage caused by free radicals formed by excessive exposure to ultraviolet rays and poor diet. This same property of Chili Peppers is also due to the action of beta-carotene and other antioxidants present (mainly) in fresh Chili Pepper.

5- Combat cancer

Chili Pepper acts in the prevention of prostate, ovarian and breast cancer, among others. Scientists already know that there are certain mechanisms that can induce tumor cells to “commit suicide” through the biochemical programming of some molecular processes.

Capsaicin is believed to help activate these processes by binding to the membrane of certain cells. When cancer cells “notice” this protein binding, they automatically “commit suicide.”

6- It is the source of numerous bioactive compounds

Capsaicin is not the only active compound responsible for the health benefits of Chili Pepper. The condiment also contains:

Capsanthin: the main carotenoid of Chili Peppers is also responsible for the reddish color of the fruit and its antioxidant benefits, such as cancer prevention.

Lutein: Also present in cabbage and spinach, lutein is more abundant in green Chili Pepper. Its consumption is associated with the health of the eyes.

Violaxanthin: the main carotenoid of yellow Chili Pepper composes up to 68% of the total antioxidants of the fruit.

Ferulic acid: An antioxidant compound that acts in the prevention of various chronic diseases, such as those that affect the nervous system (Alzheimer’s, dementia).

Sinapinic acid: antioxidant with antitumor and anti-inflammatory potential.

7- Prevents heart disease

Studies in countries with high consumption of Chili Pepper (such as Mexico and Thailand) have shown that people accustomed to consuming the fruit daily have a lower incidence of diseases related to blood clotting.

This effect, combined with the action of capsaicin on inflammation, circulation and cholesterol levels, makes Chili Peppers a good addition to the diet of those who are concerned about heart health.

8- Control the release of insulin

In a study developed at the University of Tasmania and published in the American Journal of Clinical Nutrition, researchers noted that red Chili Pepper can reduce up to 60% the release of insulin in circulation soon after a meal.

As insulin promotes fat accumulation, better control of the hormone translates into less fat stored in the form of unwanted tires.

9- Improve Mood

The next time you are in a bad mood or very stressed, try swapping the candy for a little Chili Pepper. In addition to being less caloric, the fruit still stimulates the production of serotonin in the brain.

And it is already known that very low levels of the neurotransmitter are associated with depression and also a greater desire to eat unhealthy foods such as refined carbohydrates and fried foods.

10- It has anti-inflammatory and antibacterial action

Still, in the preliminary phase, some studies seem to indicate that Chili Peppers has an anti-inflammatory effect, possibly due to the action of capsaicin, which helps to strengthen the immune system.

The ant bactericidal effect of Chili Pepper has been proven repeatedly through several studies elaborated in the last decades. In one, published in the Journal of Ethnopharmacology, researchers have discovered that Chili Pepper is capable of eliminating five different types of bacteria.


Please enter your comment!
Please enter your name here