Chilli role in our body
Why chili is to yummy and healthy in our body
Brimming with reported health benefits, chillies are becoming a pantry mainstay thanks to unmistakable flavour and reported benefits that may help to prevent some of the most common lifestyle diseases.
Loved or loathed, chillies add much more than spice to hearty winter warmers, or summer-inspired Mexican fare.
Once believed to be native to South America, the chilli plant may have first been cultivated in Mexico some 7,500 years BC according to a new study from researchers at the University of California. Yet, regardless of its heritage, there’s good reason why it has remained one of the world’s most popular and versatile ingredients.
With more than 200 varieties of chillies known, the fruit – a member of the capsicum and nightshade families – ripen with a variety of textures, colours and flavours, and not all are hot. Those that do produce more fire on the tongue are high in capsaicin, a compound that concentrates within the seeds, and the adjacent fleshy sac. It’s this substance that acts as a natural deterrent for animals .i
Vitamins and minerals
Chili peppers are rich in various vitamins and minerals.
However, since they are only eaten in small amounts, their contribution to your daily intake is minuscule. These spicy fruits boast (2Trusted Source):
- Vitamin C. Chili peppers are very high in this powerful antioxidant, which is important for wound healing and immune function.
- Vitamin B6. A family of B vitamins, B6 plays a role in energy metabolism.
- Vitamin K1. Also known as phylloquinone, vitamin K1 is essential for blood clotting and healthy bones and kidneys.
- Potassium. An essential dietary mineral that serves a variety of functions, potassium may reduce your risk of heart disease when consumed in adequate amounts.
- Copper. Often lacking in the Western diet, copper is an essential trace element, important for strong bones and healthy neurons.
- Vitamin A. Red chili peppers are high in beta carotene, which your body converts into vitamin A.
-
- Capsanthin. The main carotenoid in red chili peppers — up to 50% of the total carotenoid content — capsanthin is responsible for their red color. Its powerful antioxidant properties may fight cancer.
- Violaxanthin. The major carotenoid antioxidant in yellow chili peppers, violaxanthin accounts for 37–68% of the total carotenoid content.
- Lutein. Most abundant in green (immature) chili peppers, lutein’s levels decrease with maturation. High consumption of lutein is linked to improved eye health.
- Capsaicin. One of the most studied plant compounds in chili peppers, capsaicin is responsible for their pungent (hot) flavor and many of their health effects.
- Sinapic acid. Also known as sinapinic acid, this antioxidant has a variety of potential health benefits.
- Ferulic acid. Similarly to sinapic acid, ferulic acid is an antioxidant that may help protect against various chronic diseases.
The antioxidant content of mature (red) chili peppers is much higher than that of immature (green) peppers.
Warming to wellness
Boasting high amounts of vitamin C and antioxidants, chillies have been found to help prevent lifestyle diseases including some cancers and stomach ulcers. Meanwhile, their ability to create heat within the body has also linked the peppers to weight loss as well as lowering the risk of type II diabetes.
Red varieties, which are typically high in beta-carotene and pro-vitamin A, are said to boost immunity and promote healthy mucus membranes, which may ease congestion of the lungs, nasal passages, urinary and intestinal tracts.
How to eat chillies
From dried and ground to raw and sautéed, there are many ways to enjoy chilli peppers in your next meal.
Sautéed vegetables can benefit from the addition of finely chopped chillies, as can Thai-inspired curries. Alternatively, add a little burn to homemade salad dressing with either freshly picked chillies or the dried variety available from your local supermarket spice aisle.
For those who are more daring, eating hot, pickled chillies straight from the jar will most certainly add some sweat to the brow. However, those who suffer from hemorrhoids should employ caution, as the hotter varieties of chilli may exacerbate the condition.
How to prepare
- Handling and cooking with fresh chilli peppers should be done so with care as the capsaicin may cause burning to the eyes, skin or lips. Wear rubber gloves and remove immediately after handling chillies, or alternatively, thoroughly wash hands as well as all kitchen utensils used in their preparation.
- If you love extra spice in your dish, you may choose to leave the chilli seeds and inner white membranes intact as this is where most of the heat comes from.
- For those who appreciate chilli flavour without the high heat, carefully remove all seeds and the inner white flesh and discard well away from the easy reach of children.
- Remove the green cap and stem from the chilli before cooking.
Chilli varieties
Get to know your jalapeno from your habanero:
ANAHEIM: When ripened red, these sweet and mild chillies are ideal for stuffing. Green when less ripe, add them to your favourite Mexican dish for a more subtle spice.
CHILE DE ARBOL: Spice lovers will want this variety on their dinner plate. Hybridised from cayenne, the chile de arbol is also extremely spicy well before it matures.
CHIPOTLE: One of the most commonly used chillies, the chipotle is actually a dried and wood-smoked red jalapeno. Embodying a decent heat, most chilli lovers will be satisfied with the chipotle kick.
FIREFLAME: A mild flavour, the fireflame can be recognised thanks to its long and tapering pod, and adds a subtle spice to dishes such as chilli con carne.
GUAJILLO: A deep red and amber hue, with hints of brown, this chilli is said to hold a flavour reminiscent of green tea mixed with berries. It also forms the basis for many sauces in its native Mexico.
HABANERO: If you’re one of the ‘some’ who like it hot, this feisty fruit may be for you. Paired well with tomato-based dishes, the habanero will do more than break a sweat.
JALAPENO: Eaten green, the hot jalapeno (pronounced hala-peen-yo) is a smaller chilli, usually shaped like a small triangle. Often pickled, they are ideal on sandwiches as well as in any dish that requires a little extra heat.
PABLANO: A common sauce ingredient, the pablano is often stuffed and produces a mild flavour.
Chilli Peppers: Health Benefits, Flavour Enhancers and Happiness Boosters
.
If you know me, you’ll know that I am an absolute chilli addict. SpamellaB and I have a collection of hot sauces, dips, pickles and powders that we love to use in our cooking; everything from Tabasco to Naga (Ghost Pepper) “Death Sauce”.
I spend ages trying to perfect spicy recipes that all can enjoy, no matter the level of heat tolerance and find it’s quite an easy but fun way to put a kick into food. It’s not just the added flavour that attracts me but the amount of good it can do for your body.
Natural (and addictive) mood boosters
Chilli peppers are known to contain seven times more vitamin C than oranges, have a vast array of health benefits and actually make you happy! The sensation of heat you feel when eating a chilli, is caused by receptors in your tongue, reacting to capsaicin in the same way they react to actual heat. Your body then produces endorphins, which give you that sense of happiness, one of the main reasons people love chillies so much.
The more chillies you eat, the less sensitive the receptors are to the spice and the hotter the chilli you can handle, something that becomes really, really addictive.
Get fighting those colds
From the commonly used jalapeno to the spicier, often smaller varieties, habaneros, scotch bonnet and scarily hot naga chillies, the health benefits are outstanding. They help to fight sinus congestion, aid digestion, fight infection and also relieve migraines and muscle pains. I haven’t even mentioned the point that as they boost your metabolism, so they can have great weight-loss effects.
The vitamin and mineral levels speak for themselves. A tiny 50g portion of chilli peppers can contain (%RDA):
- 120% vitamin C
- 19-20% vitamin B-6
- 16% vitamin A
- 6% iron
- 4% potassium
As with all food types, these benefits are only in moderation, as part of a balanced diet. For some people they can cause irritation and in excess they can upset the pH level of your body, as they are highly alkaline. But, keep this in mind and use as a kick to your meals, the positive effects can be amazing.
Ready to start using them in cooking?
They are also really easy to cook with. Once you are used to a bit of heat, you can turn the most bland meals into something special, so for SpamellaB and I, it’s a store-cupboard essential!
Why Eating Chillies Can Be Good for Your Health
Did you know that chillies have a range of health benefits, from boosting your immunity to increasing your metabolism?
Incorporating chillies into your diet could be the answer if you want to improve your health and add a healthy twist to your meals. In this blog post, we will explore the health benefits of chillies and the various ways they can boost your well-being.
From increasing your metabolism and immunity to aiding digestion and weight loss, you can be sure that chillies are a great addition to any balanced diet for real health benefits. So join us on this journey to discover why eating chillies can be so good for your health.
Health Benefits of Eating Chillies
Have you ever had a delicious meal with spicy chilli peppers and wondered why you were drawn to it?
You may be surprised to learn that reaching for the chillies may be good for your health! Eating chillies can provide many health benefits.
Chillies are a type of fruit belonging to the Capsicum genus and are a key ingredient in many cuisines worldwide. They grow in various shapes and sizes, ranging from mild to hot and spicy.
But you may not know that chillies have incredible nutritional properties, from vitamins and minerals to plant compounds that provide a range of health benefits. Eating chillies has many benefits, including improving cardiovascular health, protecting your skin from UV radiation damage, and helping you lose weight.
Chillies are also a good source of vitamins and minerals, such as vitamin C, potassium, and copper. Below are some of the main health benefits of eating chillies
- One of the health benefits of eating chillies is that they can improve your cardiovascular health. Chillies contain capsaicin, a compound that helps reduce your risk of heart disease and stroke by lowering your blood pressure and cholesterol levels.
- Another benefit of eating chillies is that they are a good source of vitamin C. Vitamin C is a powerful antioxidant that helps protect your body from harmful UV radiation and helps keep your skin healthy.
- Chillies can also help you lose weight by increasing your metabolic rate and helping you burn more calories. The capsaicin in chillies helps boost your metabolic rate, and the high fibre content helps you feel fuller, so you eat less overall.
- The capsaicin in chillies can help reduce inflammation and pain in the body. Capsaicin is a compound that gives chillies their heat and effectively reduces inflammation and pain. This makes chillies a good choice for people who suffer from chronic pain conditions, such as arthritis.
- Chillies are an excellent source of potassium, which helps regulate blood pressure and prevent cardiovascular problems. One study showed that consuming foods rich in potassium can help reduce the risk of death from stroke by up to 50%. This makes chillies essential for people at risk of heart disease or stroke.
- Chillies are also a good source of copper, which is important for energy production and a healthy metabolism. Copper also helps with the absorption of iron, the formation of red blood cells in your body, and your body’s ability to fight infection and inflammation.
- The capsaicin in chillies can help stimulate the digestive juices in your stomach, improving digestion and reducing the risk of gastrointestinal problems. Chillies are also a good source of fibre, which can help keep your digestive system healthy.
- The capsaicin in chillies is a powerful natural antibacterial and antiparasitic agent that can help kill harmful bacteria and parasites in the gut. This can help reduce the risk of infection and keep your digestive system healthy.
- Chillies are a great way to add flavour to food without adding extra calories or unhealthy fats. They are low in calories and high in nutrients, making them a healthy choice for those looking to maintain a healthy weight or improve their health.
- Adding chillies to your diet can help you increase your intake of vitamins and minerals. Chillies are also high in antioxidants, which your body needs to help fight free radicals and damaged molecules that can damage your cells and lead to diseases such as cancer.
So if you’re looking for a way to improve your health, eating chillies may be the way to go!
Nutritionists’ Recommendations
Eating chillies can be good for your health, but it’s not something that a lot of people think about.
Nutritionists recommend it for various reasons, and if you’re looking to change your diet to become healthier, it’s worth considering. Nutritionists recommend eating chilli peppers because they have numerous health benefits.
Below are a few recommendations by nutritionists:
Increase the Number of Chillies Gradually
If you’re looking for a way to spice up your diet and improve your nutritional intake, adding more chillies to your meals may be the answer.
While chillies can be spicy and potent, incorporating them gradually into your diet is the best way to reap the most health benefits. As your body adjusts to the heat, gradually increase your chilli intake until you feel you can handle it!
Some of the health benefits of eating chilli peppers come when you increase the levels of capsaicin in your blood over time. Your body needs time to adjust to this increase in capsaicin levels to begin exerting its health benefits.
Start with small chillies and gradually increase your intake until you feel the heat!
Eat Chillies With Other Foods
If you’re looking for the health benefits of eating chilli peppers without spice, eating them with other healthy foods can help you reap the benefits with less heat.
The capsaicin in chilli peppers helps your body absorb other nutrients in food more effectively. So if you’re looking to boost your nutritional intake by eating chillies, consider pairing them with foods rich in the nutrients and vitamins that chillies also contain and eating them with foods like rice or quinoa to help you absorb all the nutrients in the chillies without too much heat.
Eat Chillies in Moderation
Nutritionists recommend eating moderate chillies at a time and enjoying them alongside other healthy foods to get the nutritional benefits without too much heat.
As your body adjusts to the capsaicin in chilli peppers, you may feel much less heat than when you first start incorporating them into your diet.
Consider Other Food Groups in Meal Plans
Chillies are often considered a food staple in many cultures, but have you ever considered why they may benefit your health?
It turns out that chillies have some surprising health benefits, particularly when it comes to meal planning. Understanding how chillies and other food groups interact is essential for creating a balanced and healthy diet.
As you can see, chillies are a great source of vitamins, minerals, and fibre! In fact, chillies are considered to be a high source of vitamins A and C.
These nutrients can help your body fight off infections and fight off free radical damage that can lead to diseases such as cancer. Chillies also have many antioxidants to help protect your body from free radicals.
Chillies are an effective addition to your diet because they provide a variety of essential vitamins and minerals without adding extra calories or unhealthy fats—but with all the flavour!
Eating chillies alongside whole grains, fruits, and vegetables can help boost your nutritional intake and improve your overall health!
Conclusion
Adding chillies to your menu is an easy and tasty way to improve your health, from increasing your metabolism to reducing your risk of disease and inflammation. So if you want to amp up your health and add some spice to your meals, why not add chillies to your meal plan?
Not only are they a good source of vitamins and minerals, but they can also help protect your cardiovascular health and help you lose weight. And if that’s not a good enough reason to start incorporating chillies into your diet, they also have anti-inflammatory properties.
[WPSM_AC id=5147]
