That fiery favourite adding a kick to your dinner could be doing wonders for your long-term health, particularly for your vision and heart. Cayenne pepper, whether enjoyed powdered, dried, or fresh, is a nutritional powerhouse loaded with essential vitamins.
A Vitamin Powerhouse in Your Spice Rack
Botanically a fruit but culinarily treated as a vegetable, the strikingly red cayenne pepper is bursting with nutrients. According to registered dietitian Alexis Supan, who spoke with the Cleveland Clinic, just one teaspoon provides 15 percent of your daily vitamin A requirement. This vitamin is crucial for maintaining healthy eyes, organs, reproductive health, and a robust immune system.
The benefits don't stop there. Supan highlighted that one fresh pepper delivers a remarkable 72 percent of the recommended daily vitamin C and 50 percent of vitamin A. The spice is also a source of vitamins B6 and K, the latter of which aids the body in stopping bleeding and strengthening bones.
Antioxidants and Capsaicin: The Health Protectors
Cayenne peppers are an excellent source of antioxidants, which safeguard our cells from damage. Diets high in these protective compounds have been shown to help stave off serious conditions like cancer and heart disease.
The pepper's signature heat comes from capsaicin, a chemical compound with profound health implications. Dozens of studies indicate that capsaicin fights inflammation, a key factor in the development and progression of cancer. Furthermore, Supan noted that the peppers may improve blood flow and help lower blood pressure, directly tackling a major risk factor for heart disease, America's leading cause of death.
Digestion, Satiety, and a Word of Caution
Similar to other spicy foods containing capsaicin, cayenne pepper may assist in burning calories and promoting a feeling of fullness after meals. "Cayenne pepper is really helpful for digestion," Supan explained. "It increases gastric juices and enzyme production in the stomach, which helps us break down food."
Readily available in most grocery stores, cayenne peppers pack significant heat, measuring between 30,000 to 50,000 Scoville Heat Units. For perspective, the world's hottest peppers, Carolina reapers, measure a staggering 2.2 million units. Experts advise against eating a whole pepper straight, but you only need a pinch of the powder to reap the rewards.
With a history of use dating back over 7,000 years in ancient Central and South America, the health benefits of cayenne pepper are time-tested. As Supan concluded, "Cayenne peppers are a great addition to a healthy diet." Just remember, a little goes a long way.
