Fresh, dehydrated, whole, powdered or pickled, on their own and even accompanied, peppers go from the table to perfumes and can even be found on the shelves of the pharmacies closest to your home.
The success of this family of fruits is due to one of its genres, the Capsicum, whose main active ingredient is capsaicin. This substance guarantees the typical piquancy, and still remains intact even in contact with alcohol, vinegar or oil. Hence the multiplicity of its uses.
- There are more than 20 species in this genus;
- ¼ of the world’s population consumes this type of pepper;
- 500 mg is the daily consumption of this item among Brazilians;
- The biggest consumers are Koreans, Thais, Indians and Mexicans.
Burning that has value
The peppers of the genus Capsicum are defined as horticules to differentiate them from black pepper, black pepper, etc., which belong to another family, the Piperaceae. This text considers only the former.
By including them in your diet, you invest in nutrients such as capsaicin and other compounds such as dihydrocapsaicin and homocapsaicin, and also collaborate to meet nutritionists’ recommendations to put more color on your plate.
- Given the presence of red, orange and yellow pigments, peppers are rich in carotenoids –considered activators of vitamins A and C;
- Vitamins B6 and K1 are also present. The former plays a role in metabolism; and the second is essential for the health of bones, kidneys and acts in blood clotting;
- Minerals such as potassium and copper ensure the protective effect on the health of the heart and neurons, respectively;
- In addition, you pay attention to the intake of flavonoids, a class of phenolic acids that have antioxidant and anti-inflammatory action.
What else do you get out of it
7,000 years ago these vegetables were already known and used for medicinal purposes, probably to combat insect or snake bites. Today, scientists have observed the influence of the components of peppers on health, in particular capsaicin. Among its already proven and potential properties, the following stand out:
- analgesic action
- Antiobesity
- Improves the body’s defenses
- Reduced risk of heart disease and other illnesses
- Microbiota balance
You enhance pain control
By including some of these peppers in your diet, you help control various types of pain. Capsaicin makes up the formula of some plasters that you buy at the pharmacy for muscle pain, and it is also an ingredient in several topical or oral medications indicated for the relief of various discomforts:
- diabetic neuropathic pain
- postherpetic neuralgia
- osteoarthritis
- chronic musculoskeletal pain
- postoperative pain
You can even lose weight
Scientists are clear: investing in pepper consumption is far from being a magic recipe for reaching your weight goal.
Research results so far show that it contributes to greater energy consumption, fat burning (including abdominal fat) and even reduces appetite.
- These characteristics, however, should be considered in conjunction with a plan for nutritional education and physical activity. What has the potential to accelerate the process is the synergy of these elements.
- Pepper alone does little in this regard. The data were published in the academic journal Appetite.
You take antioxidant shots
Rich in phytochemicals, including phenols and flavonoids, important antioxidants, peppers go beyond nutritional benefits.
- They help eliminate the body’s toxins that contaminate its environment, that is, the biological terrain;
- In genetically predisposed people, the accumulation of these toxins opens the door to disease;
- By preventing or delaying the oxidation of cells, proteins and fats, the antioxidants that make up peppers act as protective shots of the physiological systems, especially the immune system – and you shield yourself against diseases.
You protect the heart (and live longer)
A preliminary study presented at the 2020 American Heart Society annual meeting looked at 570,000 individuals from the United States, China and Italy to analyze capsaicin’s influence on the causes and mortality of all heart diseases. The results revealed so far are promising:
- More pepper in the diet can reduce mortality from cardiovascular disease by 26%.
- When comparing people who never or rarely ate chili peppers to those who usually did, consuming them resulted in a 26% reduction in all-cause deaths and a 23% reduction in cancer.
- In addition to these findings, those who appreciate peppers add flavor to the dish and reduce the use of salt, the enemy of blood pressure. Make a mix of your favorite herbs and peppers to have on hand at mealtimes. The relationship is win-win.
You boost the microbiota
Here the scientific evidence is still taking shape. Animal studies (therefore still need to be repeated with humans) suggest that capsaicinoids promote benefits in the intestinal microbiota, mainly ruling out inflammatory and metabolic diseases – such as those of the heart, diabetes, obesity and metabolic syndrome.
- These conclusions ratify the relationship between the consumption of spicy foods and the reduction in the risk of death from chronic diseases;
- The researchers claim that the mechanism behind this is complex, but the hypothesis is that capsaicin’s antimicrobial properties would lead to this effect;
- It is not yet known what the therapeutic doses would be or the necessary time of exposure to peppers in humans in these cases.
Use and abuse, if you are not sensitive
Considered healthy and safe, peppers should make up a balanced menu because they have no absolute contraindications.
Despite this, they should be avoided in some circumstances:
- Although they do not cause ulcers or hemorrhoids, they can increase the sensation of pain and burning in these conditions;
- Anyone who eats peppers more than 10 times a week increases the risk of having irritable bowel syndrome by more than 90%.
- For those who are more susceptible, they can trigger symptoms such as diarrhea;
- The same goes for intestinal inflammations, such as ulcerative colitis, for example;
- Stomach discomfort (dyspepsia);
- People with asthma are more sensitive to capsaicin.
Exaggerated the dose and the mouth is burning? Drink milk. Water can spread capsaicin through the mucous membranes and cause even greater burning.
The hotter the better!
The family Capsicum it is made up of peppers, tomatoes, eggplant and even potatoes. Although peppers are brothers in this group, they will vary in heat depending on the concentration of alkaloid substances, in particular 2 capsaicinoids: capsaicin and dihydrocapsaicin.
- The pungency content is measured by a scale called UCS (Scoville Heat Units);
- Values can range from zero (sweet peppers, such as cambuci and biquinho) to 300,000 (extremely hot peppers, such as malagueta and cumari-do-Pará).
The most consumed in Brazil are: sweet pepper, jalapeño, cayenne, serrana, girl’s finger, cambuci (friar’s hat), chili pepper, goat pepper, Pará cumari, murupi, habanero, pout, chilli and tabasco.
Dosage, see here!
Everyone knows that the difference between poison and medicine is the dose. In the case of peppers, even if you are a connoisseur, you must respect some limits.
- Fresh peppers, in general, are well tolerated by people. Even so, for those who have gastric disorders or greater sensitivity, the recommended daily dose is 1 teaspoon a day;
- Each pepper has its “flavor” that more or less matches each dish. Dedo-de-moça goes well with spicy sauces and salads; cayenne is better for preserves; Chili peppers go well with meat, fish and even omelettes.
Can I use capsaicin supplement?
Before “self-medicating”, know that supplementation is useful when well indicated by the doctor, nutritionist or nutrologist. It is usually part of a dietary plan designed after careful investigation of each person’s possible nutritional deficiencies.
- In these cases, consumption limits are 10 mg per day.
- Most of the times, capsaicin is associated with other supplements, and manipulated in a masterful pharmacy.
Sources: Ana Katia Mouraa nutritionist specializing in phytotherapy at the HUWC/UFC (Walter Cantídio University Hospital of the Federal University of Ceará), which is part of the Ebserh network (Brazilian Company of Hospital Services); Audrey C. Rodrigues Cruz, nutritionist specializing in functional foods and nutrigenomics aimed at physical activity and chronic diseases at Centro Universitário São Camilo; acts as a volunteer guiding nutritionist in the Diabetes Mellitus League of HC-FMUSP (Hospital das Clínicas of the Faculty of Medicine of the University of São Paulo); Eliane Petean Arenaclinical nutritionist and pharmacist at HRAC/USP and HC Bauru/USP (Rehabilitation Hospital for Craniofacial Anomalies at the University of São Paulo and Hospital das Clínicas de Bauru, at the same institution). Technical review: Eliane Petean Arena.
References:
- Embrapa (Brazilian Agricultural Research Corporation).
- Whiting S, Derbyshire E, Tiwari BK. Capsaicinoids and capsinoids. A potential role for weight management? A systematic review of the evidence. Appetite. 2012 Oct;59(2):341-8. doi: 10.1016/j.appet.2012.05.015. Epub 2012 May 22. PMID: 22634197.
- Esmaillzadeh A, Keshteli AH, Hajishafiee M, Feizi A, Feinle-Bisset C, Adibi P. Consumption of spicy foods and the prevalence of irritable bowel syndrome. World J Gastroenterol. 2013 Oct 14;19(38):6465-71. doi: 10.3748/wjg.v19.i38.6465. PMID: 24151366; PMCID: PMC3801318.
- Rosca AE, Iesanu MI, Zahiu CDM, Voiculescu SE, Paslaru AC, Zagrean AM. Capsaicin and Gut Microbiota in Health and Disease. Molecules. 2020; 25(23):5681. https://doi.org/10.3390/molecules25235681.
- Azlan A, Sultana S, Huei CS, Razman MR. Antioxidant, Anti-Obesity, Nutritional and Other Beneficial Effects of Different Chili Pepper: A Review. Molecules. 2022; 27(3):898. https://doi.org/10.3390/molecules27030898.
