How healthy are red peppers?
Red peppers: some love them, others have their mouths on fire. It is claimed that it is good for losing weight, but what is the real influence of peppers on our health? Read on to discover this.
Are red peppers healthy?
What about that spicy red pepper? Is red pepper healthy or not? Well, red peppers are super healthy, provided you eat them in moderation. They can give your meal that little bit of extra spice. Despite the small portions in which they are eaten, they still contain nutrients and antioxidants
Are you curious about the health benefits of red pepper? Then read on.
What are red peppers?
When we talk about red peppers, we mean red chili pepper (Capsicum), also known as chili pepper or chili pepper. This pepper has been consumed for centuries, probably since 7500 BC. Its origin is attributed to North and South America.
The chili pepper originally comes from a perennial plant that thrives in tropical regions. In colder climates, the chili pepper grows on annual plants. There are numerous varieties of chili pepper plants, making there more than 30 different types of chili peppers, with a total of approximately 10,000 varieties.
We only eat five species: Capsicum annuum, Capsicum baccatum, Capsicum chinense, Capsicum frutescens and Capsicum pubescens. The largest chili pepper production takes place in countries such as China, Mexico, Turkey and Indonesia. Green chili peppers are still unripe. They are only ripe when they turn red.
Even though chili peppers mainly come from warm countries, you can also grow chili peppers yourself. The plant does need enough heat. Therefore, only start from May and preferably place them in a greenhouse.
Did you know that not all red peppers are equally spicy? The degree of sharpness is determined by the presence of capsaicin.
The higher the capsaicin content, the spicier the pepper. This is also the compound that probably provides the health benefits of the red pepper.
Chili peppers are not only sold fresh, but also dried and ground into spice blends, along with other spices. They are also used to make chili oil. You can also eat them raw. If you don’t tolerate spicy food but like the taste of chili pepper, you can leave out the seeds.
RESUME
Red peppers are chili peppers, of which there are five that we can eat. The more capsaicin the pepper contains, the spicier the pepper is.
What is the nutritional value of red peppers?
I hear you thinking: ‘But what is the nutritional value of red peppers?’ Below you can read the nutritional value of 1 red pepper of 10 grams.
- Energy: 3 kcal
- Fat: 0 g
-Of which saturated: 0 g - Carbohydrates: 0.4 g
-Of which sugars 0.4 g - Fiber: 0.2 g
- Protein: 0.2g
- Salt: 0 g
What nutrients do red peppers contain?
Now you know the nutritional value, but what nutrients does the red pepper actually contain? Below you can read exactly what nutritional value a red pepper (10 grams) contains.
| Nutrient | Quantity | Recommended Daily Allowance (RDA) |
| Potassium | 44 mg | 3500 mg |
| Calcium | 2 mg | Men and women 18-24 years: 1000 mg Men 25-69 years and women 25-49 years 950 mg Women 60-69 years 1100 mg |
| Magnesium | 2 mg | Men 350 mg Women 300 mg |
| Iron | 0.1mg | Men and women who do not menstruate 11 g Women who do menstruate 16 mg* |
| Thiamine (vitamin B1) | 0.01 mg | 0.1mg |
| Riboflavin (vitamin B2) | 0.02mg | 1.6mg |
| VItamine B6 | 0.03mg | Men and women 1.5 mg Men >50 years 1.8 mg |
| Folic acid | 2 µg | 300 μg Pregnant and lactating women 400 μg |
| Niacin | 0.2mg | 16 mg |
| Vitamin C | 14 mg | 75 mg |
| Iodine | 0 µg | 150 μg Pregnant and/or lactating women 200 μg. |
| Phosphorus | 4mg [4] | 550 mg (>18 years) [5] |
What are the health benefits of red peppers?
You may be wondering, “Why are red peppers so good for you?” Well, we’ve looked into it and listed the most important health benefits for you below.
It has an analgesic effect
The substance capsaicin, responsible for the pungency of hot peppers, may reduce pain. This substance appears to bind to pain receptors at the end of our nerve endings. This creates a burning sensation without causing actual burns. Eating significant amounts of chili peppers for a long time can make you less sensitive to this feeling.
This reduces the sensitivity of the pain receptors to other forms of pain, such as heartburn. This effect was observed in people with heartburn who consumed 2.5 grams of red chili peppers daily for five weeks.
This effect was also seen in other studies. Unfortunately, this effect disappears when participants stop eating chili peppers daily.
RESUME
Eating lots of chili peppers regularly could make you less sensitive to various types of pain, including heartburn. This effect is not permanent.
They are said to help with weight loss
You have probably heard that hot pepper is positive for weight loss. Well, this claim isn’t just pulled out of thin air. There are several indications that capsaicin can help promote weight loss. This substance appears to stimulate fat burning and actually reduce appetite.
Several studies show that if men and women consume 10 grams of red chili pepper daily, fat burning increases significantly. In another smaller study, people ate less when they took capsaicin before a meal.
We think this is a logical effect, because if you can’t handle spicy food, you will of course eat less of it, right?
Despite these positive results, there are also many studies that found no effect on fat burning or calorie intake. So, it’s not entirely clear yet whether chili peppers actually help with weight loss and breaking down fat.
If this is the case, the effect appears to vary from person to person. For example, if you tolerate spicy food well, it may not automatically result in a lower food intake. Moreover, over time you get used to the sharp taste, which reduces the effect on your appetite.
In addition, it should be emphasized that consuming chili peppers will not lead to significant weight loss, but rather may contribute modestly. It is comparable to a small puzzle piece in a larger whole.
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RESUME
There are indications that chili peppers can increase fat burning and reduce calorie intake. Unfortunately, there are still conflicting results.
Source of nutrients
Even though you consume chili peppers in small amounts, they can still contribute to your nutritional intake. Chili peppers, for example, contain relatively much potassium, which is important for a healthy heart. There is even evidence that potassium can help lower high blood pressure.
In addition, it contains various B vitamins, which play a role in, among other things, energy metabolism [10]. Chili peppers also contain carotenoids, which give them that beautiful red color. These substances fall under the category of bioactive compounds, which are believed to provide similar health benefits to vitamins and minerals.
Unripe green peppers contain a significant amount of lutein, which may contribute to better eye health. Vitamin A and beta-carotene also contribute to maintaining good eye health.
RESUME
Chili peppers contain small amounts of nutrients that contribute to your health, such as B vitamins and potassium.
Full of antioxidants
Chili peppers also contain several antioxidants, such as sinapic acid and ferulic acid. Antioxidants scavenge free radicals. These dangerous substances can cause damage to our body, which in the long term can lead to diseases such as cardiovascular disease.
Antioxidants could also have an anti-inflammatory effect. There are also indications that red peppers can help lower high blood pressure. Finally, red peppers are thought to have an antibacterial effect.
RESUME
Chili peppers contain several antioxidants, which are said to protect us against various diseases.
When are red peppers unhealthy?
Unfortunately, we don’t only have good news. Red peppers also have some disadvantages. As is known, red peppers have quite a sharp taste. Fun fact: an extract of chili peppers forms the intense base of pepper spray, which explains the name.
Decreased pain perception
Eating red peppers in excess can lead to severe pain, swelling, redness and inflammation. When capsaicin is consumed regularly and in the long term, certain pain neurons can become insensitive to pain stimuli.
At first glance this seems positive, because pain is not pleasant. But pain has an important function as a signal for the body. When this signal is suppressed, it can actually lead to serious health problems in the long term.
RESUME
Eating too often and too many chili peppers can cause your pain neurons to become less sensitive, causing you to no longer notice pain signals (properly).
It can cause stomach and intestinal complaints
In addition, too much red pepper can cause stomach and intestinal problems in some people, such as (painful) diarrhea, cramps, heartburn and burning sensation in the abdomen. The extent to which this occurs varies from person to person.
People who suffer from irritable bowel syndrome (IBS) often experience these problems more quickly and intensely. IBS includes various stomach and intestinal complaints. If you suffer from IBS, it is wise not to eat red peppers and spicy foods too often.
RESUME
This is probably nothing new: eating too many red peppers can cause stomach and intestinal complaints, such as diarrhea, abdominal pain and heartburn.
Possible increased risk of cancer
Several observational studies have been conducted that found a link between people who ate red peppers and developing cancer.
Some studies found that people who eat a lot of red peppers were less likely to develop cancer, while other studies linked an increased risk of cancer to this diet.
Important to note is that this is not proof that eating red peppers actually causes cancer.
For example, it could be that participants who eat a lot of peppers in these studies also drink more alcohol, which could be the real cause of an increased risk of cancer.
RESUME
There are studies that have found a link between people who eat red peppers and developing cancer. Sometimes the risk was higher and other times lower, meaning more research needs to be done.
Do chili peppers fit into a low-carb diet?
You may be wondering, “How do chili peppers fit into a low-carb diet?” Well, the answer is simple: they fit in perfectly. Chili peppers contain hardly any calories and hardly any carbohydrates. So, you can add more flavor to your low-carb meal with confidence.
How often to eat red pepper and when?
It is wise to eat red peppers in moderation, to prevent you from becoming insensitive to pain signals and so you continue to enjoy them even more. You can eat them whenever you want. For example, add them to a lunch omelet, add a little to your olive oil or to homemade peanut sauce.
Conclusion
All in all, red peppers can certainly contribute to your well-being. For some, the potential disadvantages outweigh the advantages. Moreover, red peppers are not indispensable for getting the necessary nutrients.
