Capers are the flower buds picked from perennial shrubs in the Capparis plant family. After harvesting, capers are marinated in vinegar, brine or oil and then fermented to extend their shelf life and enhance their flavor.
Capers from the plant Capparis spinosa L. are the most common type used for culinary purposes.
These are widely consumed in the Mediterranean region and are used to add flavor and nutritional value to dishes such as pasta and chicken picatta. Although usually eaten in small portions, capers contain several essential nutrients and plant compounds that can benefit health in several ways.
Here are the health benefits of capers, but also the disadvantages:
Essential nutrients
Although capers are very low in calories, providing only 23 calories per 100 gram serving, they contain several vitamins and minerals.
They are thus a good source of copper and vitamin K, with a quarter-cup serving representing 7% of the daily requirement of copper and 14% of vitamin K.
Copper is required for the formation, growth and development of red blood cells, iron metabolism, energy production, neurotransmitter synthesis and many other vital body processes.
Vitamin K plays an important role in bone and heart health, and is needed for blood clotting.
In addition to copper and vitamin K, capers provide smaller amounts of iron, magnesium, vitamin E, and several other vitamins and minerals.
Quercetin
Capers contain substances that have antioxidant and anti-inflammatory properties, such as the polyphenolic compound quercetin. Studies suggest they are one of the richest natural sources of quercetin, which may be because the pickling and preserving process most capers go through increases their quercetin content.
Polyphenolic compounds such as quercetin have powerful antioxidant and anti-inflammatory properties and help protect cells from oxidative damage, which can help lower the risk of chronic disease.
In addition to its antioxidant and anti-inflammatory properties, squercetin has anti-cancer, anti-diabetic and antiviral effects in the body and may also protect against age-related diseases, including neurodegenerative diseases.
Quercetin easily crosses the blood-brain barrier, between the brain’s blood vessels and brain tissue, which prevents harmful substances from reaching the brain. Because of this, it offers significant protection against brain-related conditions such as Alzheimer’s disease, as well as general age-related brain degeneration.
Decreased blood lipid levels
Although capers are usually eaten in small doses, some studies suggest that a higher consumption of capers may provide several health benefits, including reducing high blood lipids.
A 2019 study of 60 people with elevated blood lipid levels found that those treated with 10 mg of the cholesterol-lowering drug atorvastatin plus 40 to 50 grams of capers per day for 8 weeks experienced significantly greater reductions in total and LDL cholesterol levels compared to participants treated with atorvastatin alone.
Although the mechanism behind their cholesterol-lowering effects is not fully understood, researchers have suggested that they may reduce the absorption of cholesterol in the digestive tract, thereby lowering blood cholesterol levels over time.
Nutrition facts
Here’s the nutritional breakdown for a quarter-cup serving of capers:
Calories: 7.92
Fat: <1 g
Protein: <1 g
Carbohydrates: 1.68 g
Fibre: 1,1 g
Sodium: 808 mg or 35% of the DV
Copper: .128 mg or 14% of the DV
Vitamin K: 8.48 micrograms (mcg) or 7% of the DV
Capers are usually eaten in small amounts, such as a tablespoon, so they do not contribute significant amounts of nutrients such as vitamins, minerals, protein, and fiber.
However, they are a good source of vitamin K and copper and are very high in sodium.
Sodium is an essential mineral needed for fluid regulation as well as muscle and nerve function. Although sodium is an essential nutrient, most people consume too much sodium in their diet, which can lead to a number of health risks.
Risks of eating capers
Although capers are flavorful and contain several important nutrients, they are very high in sodium. A quarter-cup serving of capers contains 808 mg of sodium, which covers 35% of the daily requirement.
Sodium is necessary for life, but most people consume too much sodium, which can harm health. The current daily value (DV) for sodium is set at 2,300 mg per day, which is equivalent to about one teaspoon of table salt.
It is found naturally in some foods such as seafood and vegetables, while salt is added to foods during processing, cooking and consumption. Both salt and sodium found naturally in whole foods contribute to the daily intake of this substance.
Sodium needs vary from person to person, and the ideal daily limit for sodium intake is still debated by health experts. However, it is clear that most people consume far too much added salt in their diet from ultra-processed foods, restaurant meals and other salty products. A diet too high in salt can increase your risk of health conditions ranging from high blood pressure to kidney disease.
As capers are rich in salt, they should be consumed in moderation.
People with medical conditions that require sodium restriction, such as congestive heart failure (CHF) and kidney disease, should take care when eating foods high in sodium, such as capers, to ensure they stay within the limit their daily sodium intake, they note health.com.
Consumer advice
Capers have a crunchy texture and a salty, olive-like flavor that pairs well with various savory ingredients. Because they are so flavorful, a small amount of capers is indicated.
Here are some ways to use capers in the kitchen:
Add saltiness to pasta and rice dishes
Cover fish and chicken with caper-infused sauces
Add capers to tuna or chicken salad
Use caper brine as a substitute for vinegar in salad dressings
2023-12-19 19:45:01
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