So, cayenne peppers can be a source of plant compounds that may help protect against oxidative damage, especially if you consume them raw. Some studies suggest that eating chili peppers may benefit overall health by protecting against certain health conditions.
A study that included more than 16, people found that those who consumed more hot red chili peppers were at a lower risk of death from all causes. Plus, the chili pepper eaters were at a slightly lower risk of dying from vascular diseases like heart disease and stroke. Other studies have also found that chili peppers may offer some protection against death from heart disease.
Those qualities may help improve certain aspects of heart health, such as blood flow. Even though these findings are promising, no one food will significantly decrease disease risk or extend your life.
But it also increased their desire for sweets and fats. Regardless, adding spices like cayenne and ingredients like fresh or dried herbs and lemon juice to your recipes may help you cut back on added salt. The easiest way to add cayenne pepper to your diet is to grab a bottle of the powdered kind from the spice aisle. A pinch of cayenne can add some spice to foods such as chili , soups, homemade dips like hummus , grain dishes, roast chicken, mashed potatoes, and roasted veggies.
You can also use fresh or dried cayenne peppers in dishes such as stir-fries, marinades , and curries. You can even add it to sweets like chocolate cake and caramel. Even a little cayenne packs a punch, so be sure to start with a small amount. Small amounts of cayenne in its powdered, fresh, or dried form are generally safe to add to your diet. However, there are some concerns with concentrated cayenne supplements, which some people take in an attempt to stimulate weight loss or curb their appetite.
Not a good idea, BTW. A study described a case in which a year-old man had a heart attack after taking cayenne pepper pills that he had bought online.
Other cases of heart issues after taking cayenne supplements have been reported as well. When taken in high doses, capsaicin can lead to side effects like increased heart rate, high blood pressure, and abnormal heart rhythms, which can be dangerous.
Cayenne may offer a few health benefits, mostly related to the nutrients and plant compounds it contains, including capsaicin. But there are plenty of…. Spicy stuff, including cayenne pepper, isn't for everyone. If you struggle with heartburn and find its get worse after you eat cayenne, you might need to cut down a little. Spicy foods, like cayenne, can also irritate your gut and intestines, which can make you have to poop a lot, Rumsey says.
And, while cayenne can add flavor to dishes, eating it and other super spicy stuff on the reg can actually make your taste buds less sensitive over time.
Who knew? Finally, keep in mind that capsaicin skin creams can irritate the skin if not used carefully. Though it's unclear exactly how much cayenne you need to consume or use to reap its benefits, you can incorporate it into your diet by either chopping up a fresh pepper or buying dried cayenne from the spice aisle, Gans says. Note that dried cayenne spice's heat and capsaicin are more concentrated. From there, the possibilities are pretty much endless—though dietitians have a few recommendations.
Looking for a spicy snack or having people over? Gans recommends adding fresh cayenne to appetizers like crab dip for an added kick. If your usual chicken dishes have you bored, chop up some fresh cayenne pepper and sprinkle it on top of your protein. Make your favorite soup or stew recipes even more warming by adding some cayenne into the mix. Sprinkle a little dried cayenne into your usual seasoning mix for extra oomph.
Rumsey's favorite way to use cayenne: Add a few dashes to olive oil and then drizzle it over your food. She loves it atop plain popcorn. Provitamin A carotenoids found in cayenne include alpha carotene and beta carotene, which the body can convert into the active form of vitamin A 6 , 7. Like vitamin A, vitamin C is essential to immune health. It also plays critical roles in collagen production, iron absorption, and neurotransmitter synthesis 9.
Additionally, hot peppers like cayenne peppers provide nutrients like B6, vitamin K, potassium, and magnesium. Even though cayenne peppers are nutritious, most people can only handle a small portion because of their intense spicy flavor.
However, consuming small amounts of cayenne regularly could contribute to the improved intake of certain nutrients. Chili peppers like cayenne peppers are high in a number of nutrients, including vitamin C and provitamin A.
Many of the health benefits attributed to hot peppers like cayenne peppers are linked to their capsaicin content.
Peppers contain a variety of compounds called capsaicinoids, but capsaicin is the most abundant 3 , When you consume it in high-dose supplement form or apply it topically , capsaicin may offer several health benefits, including 11 , 12 , 13 , 14 , 15 :. However, research on the effects of taking capsaicin supplements is quite limited, and more evidence supports the use of topical applications of capsaicin, such as capsicin-containing creams Research also suggests that capsaicin has anti-inflammatory and antioxidant properties.
Even though the capsaicin found in cayenne peppers likely offers some benefits, more research is needed to fully understand how capsaicin derived from normal serving sizes of cayenne peppers affects health.
A compound called capsaicin in cayenne peppers may offer some health benefits. However, available studies focus on high-dose oral capsaicin supplements and topical applications, not the amounts found in normal serving sizes of hot peppers. Although capsaicin is perhaps the most well-known plant compound found in cayenne peppers, they contain many more protective plant compounds that may have antioxidant and anti-inflammatory effects in the body.
All of these may help protect against cellular damage caused by oxidative stress — an imbalance between damaging molecules called free radicals and antioxidant defenses in the body 17 , A study showed that Capsicum annuum pepper varieties, including a type of cayenne pepper, had the greatest antioxidant activity compared with other types of peppers, including habanero-type peppers C.
Studies show that consuming a diet rich in plant foods that contain a variety of antioxidants may protect against certain health conditions like heart disease and may help prolong your life 20 , Consuming cayenne peppers, along with other fruits and vegetables, is a smart way to keep yourself healthy while providing your body with protective plant compounds and essential nutrients.
In addition to capsaicin, cayenne peppers contain other beneficial compounds, including carotenoids and flavonoids, which have anti-inflammatory and antioxidant properties.
Even though studies on cayenne pepper intake and health are limited, some studies have associated hot pepper consumption in general with improved health outcomes. Researchers think that the beneficial compounds found in hot peppers, including capsaicin, may help reduce inflammation and oxidative damage, which could help protect against certain health conditions, including heart disease For example, a Italian study that included 22, adults found that regular chili pepper consumption was associated with a lower risk of death from heart disease Some researchers suggest that capsaicin may improve certain aspects of cardiovascular health, including blood vessel function, but more studies are needed to confirm this potential benefit A large review of four observational studies found that chili pepper consumption was associated with a reduced risk of death from all causes Other studies have also linked chili pepper consumption to a lower risk of all-cause mortality
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