Do you love spicy food? If so, you might be happy to know that chillies are not only delicious but also good for your health. Chillies are the fruits of capsicum plants, which belong to the nightshade family. They come in different shapes, sizes, colours, and heat levels, ranging from mild to fiery hot. Some of the most common varieties of chillies are jalapeños, cayenne, habanero, and ghost peppers.
Chillies are rich in vitamins, minerals, antioxidants, and other plant compounds that can benefit your health in various ways. Here are some of the reasons why you should add some chillies to your diet and how to do it.
Chillies can boost your immune system
Chillies are one of the best sources of vitamin C, a powerful antioxidant that can help your immune system fight infections and diseases. One red chilli pepper can provide 65% of your daily vitamin C needs¹. Vitamin C can also help your body absorb iron, which is essential for your blood health.
Chillies also contain other antioxidants, such as capsanthin, violaxanthin, and beta-carotene, which can protect your cells from oxidative stress and inflammation². These antioxidants can also improve your skin health and prevent premature ageing.
Chillies can help you lose weight
Chillies can help you lose weight by increasing your metabolism and reducing your appetite. The main compound responsible for this effect is capsaicin, which gives chillies their spicy taste. Capsaicin can stimulate your nervous system to produce more heat, which can burn more calories and fat³. Capsaicin can also suppress your hunger hormones and make you feel full for longer⁴.
Chillies can also help regulate blood sugar levels, which can prevent sugar and fat cravings. Studies have shown that eating chillies can lower blood sugar and insulin levels after a meal, especially if you have diabetes or prediabetes⁵.
Chillies can improve your digestion
Chillies can improve your digestion by stimulating your saliva and gastric juices, which can help you break down and absorb your food better. Chillies can also prevent or treat some digestive disorders, such as stomach ulcers, constipation, and irritable bowel syndrome. Contrary to popular belief, chillies do not cause ulcers but rather protect your stomach lining from harmful bacteria that can cause ulcers⁶. Chillies can also increase your bowel movements and relieve constipation by activating your intestinal nerves⁷. Chillies can also reduce the symptoms of irritable bowel syndrome, such as abdominal pain, bloating, and diarrhoea, by modulating your gut flora and immune system.
Chillies can relieve pain
Chillies can relieve pain by blocking the pain signals from your nerves to your brain. Capsaicin can bind to the receptors that sense heat and pain and make them less sensitive to other stimuli. This can help you cope with various types of pain, such as headaches, migraines, arthritis, muscle soreness, and menstrual cramps. Capsaicin can also reduce inflammation, which is often the cause of pain.
Chillies can also elevate your mood and make you feel happier. Capsaicin can trigger the release of endorphins and serotonin, which are the hormones that make you feel good and reduce stress. These hormones can also counteract the pain signals and enhance your pain tolerance.
How to include more chillies in your diet
Chillies are a versatile ingredient that can add flavour and heat to any dish. You can use fresh, dried, powdered, or preserved chillies, depending on your preference and availability. You can also find various chilli products, such as sauces, jams, and condiments, that can spice up your meals.
Some of the ways you can include more chillies in your diet are:
- Add some chopped or sliced chillies to your salads, soups, stews, curries, stir-fries, or casseroles
- Sprinkle some chilli powder or flakes on your eggs, cheese, popcorn, nuts, or chocolate
- Make your own chilli sauce or paste by blending some chillies with garlic, vinegar, salt, and sugar, and use it as a dip, dressing, or marinade
- Try some ethnic dishes that feature chillies, such as Mexican, Indian, Thai, or Korean cuisine
- Experiment with different varieties and heat levels of chillies, and find your favourite ones
A word of caution
However, be careful not to overdo it with chillies, as they can cause some side effects, such as burning, swelling, and redness in your mouth, throat, and stomach. You can reduce these effects by drinking some milk, yoghurt, or water or eating some bread, rice, or banana after eating chillies. You should also avoid touching your eyes, nose, or other sensitive areas after handling chillies, as they can cause irritation and pain. If you have a digestive disorder, an allergy, or a sensitivity to chillies, you should consult your doctor before eating them.
I hope this blog post helps you understand the health benefits of chillies and how to include them in your diet. If you have any questions or feedback, please let me know in the comments below. Thank you for reading!
Citations
(1) What are the benefits of eating chilli? | Microsoft Start Ask a Professional
(2) Chilli Peppers 101: Nutrition Facts and Health Effects | Healthline
(3) Risks & Health Benefits of Chillies | Holland & Barrett
(4) Health benefits of chillies | Nourish plant-based living
(5) Health benefits of chillies | Vitamin C & antioxidants | Nourish
(6) Top 10 Healthy Reasons to Eat Chilli | Delishably
(7) Effects of Chilli Treatment on Gastrointestinal and Rectal Sensation in Diarrhea… | National Library of Medicine