Chili peppers are rich in vitamins, minerals and antioxidants that support weight loss and pain relief, but can cause burning and stomach pain in some people.
Chili peppers have a pungent taste, are rich in vitamins, minerals and antioxidants, are mainly used as fresh or dried spices and can be cooked, dried, ground into powder.
15g raw fresh red chili:
- Calories: 6
- Water: 88%
- Protein: 0,3 g
- Carbohydrate: 1,3 g
- Sugar: 0.8 g
- Fiber: 0.2 g
- Fat: 0.1 g
Chili peppers are rich in vitamins and minerals such as vitamin C, B6, K1, potassium, copper. Red peppers are high in beta carotene, which the body converts into vitamin A.
Some main bioactive plant compounds in chili peppers:
- Capsanthin: Main carotenoid, responsible for the red color of chili peppers. Its powerful antioxidant properties can fight cancer.
- Violaxanthin: The main carotenoid antioxidant in yellow peppers, violaxanthin, accounts for 37-68% of the total carotenoid content.
- Lutein: Most abundant in green (unripe) peppers, lutein content gradually decreases over time. Consuming more lutein is associated with eye benefits.
- Sinapic acid (sinapinic acid): This is an antioxidant that offers many potential health benefits.
- Ferulic acid: Similar to sinapic acid, ferulic acid is an antioxidant that may help protect against many chronic diseases.
- The antioxidant content in ripe (red) peppers is much higher than green peppers.
Capsaicin is the main biologically active plant compound in chili peppers, creating the characteristic spicy taste and many health benefits of this spice.
Benefit
Pain relief
Capsaicin binds to nociceptors, which are nerve endings that sense pain. This causes a burning sensation but does not cause any serious damage. However, eating a lot of chili peppers (or capsaicin) can reduce the sensitivity of pain receptors over time, reducing your ability to perceive the spicy taste of chili peppers. It also makes these pain receptors insensitive to other forms of pain such as heartburn caused by acid reflux.
Losing weight
Obesity increases the risk of many chronic diseases such as heart disease and diabetes. Capsaicin in chili peppers may promote weight loss by reducing appetite and increasing fat burning. Consuming capsaicin before meals leads to reduced calorie intake. They all support weight loss goals.
Some potential side effects
Burning sensation
Chili peppers have a pungent taste because capsaicin binds to pain receptors and causes an intense burning sensation. For this reason, the compound oleoresin capsicum extracted from chili peppers is the main ingredient in pepper spray. In high concentrations, it causes severe pain, inflammation, swelling and redness. Over time, regular exposure to capsaicin can cause some pain neurons to become insensitive to subsequent pain.
Stomach pain and diarrhea
Eating chili peppers may cause intestinal discomfort in some people. Symptoms can include abdominal pain, a burning sensation in the intestines, cramping and diarrhea, which are more common in people with irritable bowel syndrome (IBS). Chili peppers may temporarily worsen symptoms in people who are not accustomed to eating chili peppers regularly. People with IBS should limit chili peppers and other spicy foods.