Have you ever wondered if those hot chilis are good for you? Let’s take a look at the secrets of chili peppers and their surprising health benefits. Capsaicin is what makes chili peppers hot – that spicy flavor that can give a little feeling of “burn” or “heat” in spicy foods. If you love jalapeño peppers, this article will make you hungry!
Interestingly, capsaicin has been studied for its potential health benefits, in addition to its culinary and preservative properties. In this article, we will explore the various benefits of capsaicin in chili peppers and its potential uses.
What is Capsaicin?
Capsaicin is the compound found in chili peppers that gives them their characteristic heat. It is a member of the capsaicinoid family of molecules, which also includes related compounds such as dihydrocapsaicin, nordihydrocapsaicin, and homocapsaicin. Capsaicin is produced in the glands of the chili pepper and is concentrated in the white pith and seeds.
Capsaicin has a number of unique properties that make it a valuable component in both culinary and health applications. It is soluble in fat, so it can be easily extracted from peppers and added to foods or supplements. It is also highly stable, meaning that it does not degrade easily over time.
There are several different capsaicinoids that can be found in peppers, including:
Capsaicin: This is the most well-known and abundant capsaicinoid in chili peppers, and is responsible for the majority of their heat.
Dihydrocapsaicin: This is similar in structure to capsaicin and is also responsible for some of the heat in chili peppers.
Nordihydrocapsaicin: This capsaicinoid is less abundant than capsaicin and dihydrocapsaicin, but still contributes to the overall heat level of chili peppers.
Homodihydrocapsaicin: This capsaicinoid is also less abundant than capsaicin and dihydrocapsaicin, and contributes to the heat level of chili peppers to a lesser extent.
There are also several other capsaicinoids that can be found in smaller amounts in chili peppers, including homocapsaicin, homohydrocapsaicin, and others. Each of these capsaicinoids has a slightly different chemical structure and contributes to the overall heat and flavor of chili peppers in different ways.
Different Types of Chili Peppers and Their Capsaicin Content
Not all chili peppers are the same. Different varieties range from mildly spicy to tongue burning hot! In fact a rating scale has been developed to indicate just how much heat each type of chili pepper may have. This is called the Scoville Scale.
On this scale, the hottest chili peppers, such as the Carolina Reaper, can reach up to 2.2 million Scoville Heat Units (SHU). In comparison, black pepper typically measures around 100 SHU, while jalapeño peppers (the most popular chili pepper) measure around 2,500 to 8,000 SHU.
Here’s are some of the most popular chili peppers, showing their Scoville Rating, and Capsaicin Content.
| Chili Pepper | Scoville Rating | Capsaicin Content (per gram) in mg |
|---|---|---|
| Hungarian Wax | 5,000 – 10,000 | 0.5-1 |
| Jalapeño | 2,500 – 8,000 | 0.5-1 |
| Fresno | 2,500 – 10,000 | 1-2 |
| Serrano | 10,000 – 23,000 | 0.5-1 |
| Tabasco | 30,000 – 50,000 | 1-2 |
| Cayenne | 30,000 – 50,000 | 1-2 |
| Thai Bird’s Eye | 50,000 -100,000 | 2-3 |
| Scotch Bonnet | 100,000 – 350,000 | 3-4 |
| Habanero | 100,000 – 350,000 | 3-4 |
| 7 Pot Primo | 800,000 – 1,469,000 | 5-6 |
| Naga Viper | 800,000 – 1,382,118 | 5-6 |
| Bhut Jolokia/Ghost Pepper | 855,000 – 1,041,427 | 5-6 |
| 7 Pot Douglah | 1,000,000 – 1,853,936 | 7-9 |
| Trinidad Moruga Scorpion | 1,200,000 – 2,000,000 | 16-18 |
| Carolina Reaper | 1,400,000 – 2,200,000 | 18-20 |
Of course the capsaicin amounts and Scoville Rating can vary depending on the particular growing conditions and variety of pepper.
Benefits of Capsaicin
Capsaicin is the active ingredient in chili peppers, so many of the health benefits of chili peppers overlap with those of capsaicin. Read further below for chili pepper specific benefits.
Health Benefits of Capsaicin
- Pain Relief: Capsaicin creams have some potential to help relieve pain by blocking the transmission of pain signals to the brain. Used topically in creams and ointments it may alleviate pain from conditions such as arthritis, neuropathy, and fibromyalgia.
- Weight Loss: Capsaicin may potentially increase metabolism and decrease appetite, making it a potential aid for weight loss. It is also believed to help reduce body fat by promoting the breakdown of fat cells.
- Heart Health: Studies have found that capsaicin potentially may help reduce the risk of heart disease by improving blood flow and reducing inflammation in the body.
- Potential Reduction in Cancer Risk: Some research suggests that capsaicin may have anti-cancer properties, particularly in reducing the growth and spread of certain types of cancer cells.
Always consult a licensed physician before considering capsaicin or chili peppers for health or illness benefits.
Research on the health benefits of capsaicin (and chilis) still is being done, and more studies are needed to fully understand its effects and to prove whether the benefits are real. Additionally, consuming large amounts of spicy foods can have negative effects for some individuals, such as stomach irritation, so it’s important to consume capsaicin (and chilis) in moderation.
Culinary Benefits of Capsaicin
- Flavor: Capsaicin is responsible for the spicy and pungent flavor of chili peppers, which is a popular ingredient in many cuisines around the world. It adds depth and complexity to dishes, and can be used in a variety of ways, such as in marinades, rubs, sauces, and as a garnish.
- Heat Control: Capsaicin allows for control of heat levels in dishes. It can be used to add a subtle heat to mild dishes or to increase the heat in spicy dishes. Additionally, different varieties of chili peppers have varying levels of capsaicin, allowing for a wide range of heat levels to choose from.
Preservative Benefits of Capsaicin
- Anti-Microbial Properties: Capsaicin has been found to have anti-microbial properties, which may help to prevent the growth of bacteria and fungi in food. This makes it a potential natural preservative.
- Food Safety: As a natural preservative, capsaicin may be effective in reducing the risk of foodborne illness by killing or inhibiting the growth of harmful bacteria, such as Salmonella and E. coli. However, you should not rely on capsaicin alone for preserving food.
While capsaicin can have benefits for preserving and flavoring food, it’s important to use it in moderation and consider the preferences and tolerance levels of the people consuming the food.
Health Benefits of Chili Peppers
Chili peppers offer a wide range of health benefits, many of which are associated with the compound capsaicin. Here are some of them:
Pain Relief Potential: Capsaicin containing creams applied to skin is believed to have some pain relief benefit, such as potentially aiding with conditions such as arthritis and neuropathy. When applied topically, capsaicin may bind to pain receptors in the skin and may deplete a neurotransmitter called Substance P, which is involved in transmitting pain signals to the brain. This potentially can provide relief from both acute and chronic pain.
Weight Loss Potential: Chili peppers may promote weight loss in a number of ways. One is their believed ability to increase metabolism and burn calories. Capsaicin has been found to stimulate thermogenesis, which is the process by which the body produces heat and burns calories. This can help to promote weight loss and reduce body fat. However, you should consult a physician before using chili peppers as a weight loss strategy.
Digestive Health: The capsaicin in chili peppers potentially may stimulate the production of digestive enzymes and gastric juices, which can improve digestion and reduce symptoms such as bloating and gas. It also might help to prevent the growth of harmful bacteria in the digestive tract, which can contribute to conditions such as ulcers and gastritis.
Cardiovascular Health: The capsaicin in chilis may help to lower blood pressure, reduce cholesterol levels, and prevent the formation of blood clots. These effects can help to reduce the risk of heart disease and stroke.
Why Do I Hear So Much About Jalapeño Peppers?
The answer is simple: they’re the most popular, and have become almost synonymous with “chili peppers.” Jalapeño peppers are a type of chili pepper that originated in Mexico, but are now widely cultivated and used in many cuisines around the world. They are typically small to medium in size, ranging from 2-4 inches in length, and have a thick, fleshy texture with a slightly tapered shape. When ripe, jalapeño peppers are bright green, but they can also turn red or yellow as they mature.
Jalapeño peppers are known for their spicy flavor, which ranges from mild to moderately hot, depending on the individual pepper and how it is prepared. They are commonly used in Mexican cuisine, where they are often roasted and used in salsas, guacamole, and other dishes. They are also popular as a topping for nachos, tacos, and other Tex-Mex style dishes. In addition to their spicy flavor, jalapeño peppers are a good source of vitamins A and C.
Recipe Ideas for Chili Peppers
Most chili pepper recipes use Jalapeño peppers. Be careful if you use a different type of chili, as you may unexpectedly add too much heat! Here are a few recipe ideas for using chili peppers:
Spicy Guacamole: Mash avocados and add in some finely chopped jalapeño peppers. Also you may optionally add in diced tomatoes, lime juice, chopped onions and optionally ground black pepper or salt to taste. Serve with tortilla chips.
Chili con Carne: This Mexican and Tex-Mex dish can be made with lean ground turkey or beef, plus beans, tomatoes, and chili powder. Add diced jalapeño peppers for an extra kick of heat to taste.
Spicy Thai Noodles: Cook rice noodles according to package instructions. In a separate pan, sauté sliced Thai bird’s eye peppers with garlic and chicken cubes. Toss the noodles with the pepper-chicken mixture, along with soy sauce and lime juice.
Spicy Black Bean Soup: Sauté diced serrano peppers with onions and garlic. Add black beans, chicken broth, cumin, and chili powder. Simmer until the beans are tender, then puree the mixture until smooth. Optionally serve with a dollop of sour cream.
Stuffed Peppers: Cut off the tops of bell peppers and remove the seeds. Fill the peppers with a mixture of cooked rice, ground beef, diced tomatoes, and diced jalapeño peppers. Bake in the oven until the peppers are tender and the filling is heated through.
Spicy Chicken Skewers: Marinate chicken breast strips in a mixture of lime juice, honey, soy sauce, and diced Scotch bonnet peppers. Thread the chicken onto skewers and grill until cooked through.
Spicy Fried Rice: Cook rice and set aside. In a separate pan, sauté diced jalapeño peppers, sliced onions, and garlic. Add cooked chicken cubes, diced bell peppers, and soy sauce. Stir in the cooked rice and fry until crispy.
These are just a few recipe ideas for using chili peppers. Experiment with different types of peppers and levels of heat to find your perfect spicy recipe.
Disadvantages of Chili Peppers and Capsaicin
Eat with caution! While chili peppers and the capsaicin they contain have numerous health benefits, there are also some potential disadvantages to their consumption. Some of the possible drawbacks of chili peppers are:
Digestive problems: Chili peppers can cause digestive issues such as stomach pain, diarrhea, and bloating, especially for those with a sensitive digestive system.
Allergic reactions: Some people may have an allergic reaction to chili peppers, which can cause symptoms such as hives, itching, and difficulty breathing.
Skin irritation: Handling chili peppers can cause skin irritation and burning sensations, especially if the skin is broken or sensitive.
Mouth irritation: People have different sensitivities to food “heat.” Be careful in heating dishes containing chili peppers or capsaicin for your own level of tolerance.
Overconsumption: Eating excessive amounts of chili peppers can lead to uncomfortable symptoms such as sweating, nausea, and vomiting. It can also cause long-term damage to the digestive system and increase the risk of developing stomach ulcers.
Interaction with medications: Capsaicin can interact with certain medications such as blood thinners, leading to increased bleeding and other complications.
Negative impact on sleep: Consuming spicy foods before bedtime can cause sleep disturbances and increase the risk of nightmares.
It is important to note that the above-mentioned disadvantages are not applicable to everyone, and the severity of the symptoms may vary from person to person. It is recommended to consume chili peppers in moderation and consult a licensed physician professional if experiencing any adverse reactions.
All in all, chili peppers are a versatile and flavorful ingredient that offer a wide range of health benefits. Whether you enjoy them in your favorite dishes or take capsaicin in creams, the compound capsaicin can provide some health benefits.