Cayenne Pepper: Exploring Health Advantages, Nutritional Aspects, and Useful Tips
Cayenne pepper, a popular spice in many kitchens around the world, is more than just a flavor enhancer. Its active ingredient, capsaicin, gives it its fiery kick and is responsible for a host of health benefits.
One of the most intriguing findings is that a higher dosage of capsaicin, in a 12-week study, was found to reduce body fat compared to a placebo [1]. However, it's essential to note that capsaicin can irritate the digestive system, making spicy foods unsuitable for individuals with digestive issues like IBS or GERD [2].
Cayenne pepper is rich in antioxidants, including vitamin C, vitamin E, beta carotene, and a variety of other compounds such as choline, lutein, zeaxanthin, cryptoxanthin, and more [3]. These antioxidants help protect the body from oxidative stress, contributing to overall health and well-being.
But capsaicin's benefits extend beyond weight loss and antioxidant activity. It may relieve symptoms such as sneezing, a stuffy nose, postnasal drip, and congestion when allergies or smoking are not the cause [4]. Additionally, capsaicin patches have been found to reduce itching caused by various skin conditions, including psoriasis and dialysis-related itching [5].
Cayenne pepper is closely related to jalapeño and bell peppers, but it packs a much hotter punch due to its higher capsaicin content. This versatile spice can be added to various dishes such as egg or fish dishes, casseroles, tacos, pasta, curries, barbecue rubs, marinades, salad dressings, and more [6].
Several other spices offer health benefits similar to cayenne pepper, particularly due to their anti-inflammatory, antioxidant, and digestive properties. Turmeric, with its active ingredient curcumin, is a potent anti-inflammatory and antioxidant compound that supports brain health [7]. Cloves, rich in the antioxidant eugenol, have a high phenolic content and are traditionally used to boost immunity and soothe ailments like toothaches [8]. Cinnamon, with its high levels of phenolic antioxidants, may support cognitive functions such as memory and learning, although excessive consumption should be avoided due to potential liver risks [8].
Chili powder and paprika, related to cayenne pepper, also offer health benefits. While chili powder contains capsaicinoids, generally less intense than cayenne, paprika, made from milder peppers, has lower heat but may still display some health-promoting properties [9][10].
Other spices noted for their antioxidant properties include oregano, thyme, and sage, although their specific health effects differ somewhat from cayenne's digestive benefits [3].
It's worth mentioning that cayenne pepper benefits may include relieving pain, reducing inflammation, treating colds, and more [11]. However, a cayenne pepper allergy is considered rare, but anyone experiencing hives, swelling, or difficulty breathing after eating cayenne pepper should seek immediate medical attention [12].
Cayenne peppers are a staple in Southwestern American, Mexican, Cajun, and Creole cuisine, and capsaicin is present in many topical preparations for aches and pains in muscles and joints [13]. Consuming 1 gram of cayenne pepper in a meal may slightly increase core body temperature, potentially burning additional calories [14].
Dried and ground cayenne peppers make a powdered spice for seasoning and also feature whole in Korean, Sichuan, and other Asian cuisines. Cayenne pepper is a hot chili in the Capsicum family, and while it brings heat to the table, its health benefits make it a spice worth considering for a healthier lifestyle.
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5875053/ [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6018541/ [3] https://www.healthline.com/nutrition/cayenne-pepper-nutrition [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5712935/ [5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/ [6] https://www.healthline.com/nutrition/cayenne-pepper-nutrition#section4 [7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/ [8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4390067/ [9] https://www.healthline.com/nutrition/chili-powder-nutrition#section2 [10] https://www.healthline.com/nutrition/paprika-nutrition#section2 [11] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5875053/ [12] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5875053/ [13] https://www.healthline.com/nutrition/cayenne-pepper-nutrition#section7 [14] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5875053/
- Despite its fiery kick, cayenne pepper, a common kitchen spice, is notable for its potential to reduce body fat, as shown in a 12-week study with a higher dosage of its active ingredient, capsaicin [1].
- However, individuals with digestive issues like IBS or GERD should be cautious, as capsaicin can irritate the digestive system, making spicy foods less suitable [2].
- Cayenne pepper is packed with antioxidants, including vitamins C and E, beta carotene, choline, lutein, zeaxanthin, cryptoxanthin, and more, which help protect the body from oxidative stress [3].
- Beyond its weight loss benefits and antioxidant activity, capsaicin may alleviate symptoms such as sneezing, stuffy nose, postnasal drip, and congestion when allergies or smoking are not the cause [4].
- Capsaicin patches have been found to reduce itching caused by various skin conditions, including psoriasis and dialysis-related itching [5].
- Cayenne pepper is closely related to jalapeño and bell peppers but is much hotter due to its higher capsaicin content [6].
- Turmeric, with its active ingredient curcumin, is a potent anti-inflammatory and antioxidant compound that supports brain health, much like cayenne pepper [7].
- Clove's antioxidant properties are primarily based on eugenol, and they have a high phenolic content, traditionally used to boost immunity and soothe ailments like toothaches [8].
- Cinnamon, also with high levels of phenolic antioxidants, may support cognitive functions such as memory and learning, but excessive consumption should be avoided due to potential liver risks [8].
- Chili powder and paprika, related to cayenne pepper, also offer health benefits but with varying intensities due to their capsaicinoid content [9][10].
- Other spices with notable antioxidant properties include oregano, thyme, and sage, but their health effects differ somewhat from cayenne's digestive benefits [3].
- A cayenne pepper allergy is considered rare, but anyone experiencing hives, swelling, or difficulty breathing after eating cayenne pepper should seek immediate medical attention [12].
- Cayenne peppers are a staple in many cuisines, including Southwestern American, Mexican, Cajun, and Creole, and they bring both heat and health benefits to the table. Its health benefits, such as pain relief, reducing inflammation, and treating colds, make it a spice worth considering for a healthier lifestyle [11].
