Is it true that chili peppers can improve health and prolong life?
Miscellaneous / / March 04, 2022
Good news for spicy lovers.
What is useful in chili peppers
Chili pepper is the only plant that simultaneously containsS. Basharat, S. A. Gilani, F. Iftikhar. Capsaicin: Plants of the Genus Capsicum and Positive Effect of Oriental Spice on Skin Health / Skin Pharmacology and Physiology carotenoids, flavonoids and capsaicinoids.
The first two classes of substances are responsible for the color of the fruit, and in the human body act as antioxidants, protecting against oxidative stress and inflammation. Capsaicin, on the other hand, provides the hot taste of peppers and is considered its most beneficial component.
Once in the gastrointestinal tract, this organic compound affectsv. Fattori, M. S. N. Hohman, A. C. Rossaneis. Capsaicin: Current Understanding of Its Mechanisms and Therapy of Pain and Other Pre‑Clinical and Clinical Uses / Molecules on vanilloid receptors - membrane proteins of nerve cells that respond to heat, chemical stimuli and the inflammatory response of the body.
And since these receptors are secreted not only by neurons, but also by vascular endothelial cells, blood, adipose tissue, smooth muscle and other tissues, capsaicin may affect the cardiovascular and digestive systems, reduce inflammation, and regulate appetite and weight. body.
How Chili Peppers Affect Body Weight and Metabolism
capsaicin increases1. M. S. Westerterp-Plantenga, A. Smeets, M. P. G. Lejeune. Sensory and gastrointestinal satiety effects of capsaicin on food intake / International Journal of Obesity,
2. H. C. Reinbach A. Smeets, T. Martinussen. Effects of capsaicin, green tea and CH‑19 sweet pepper on appetite and energy intake in humans in negative and positive energy balance / Clinical Nutrition,
3. M. Ludy, R. D. Mattes. The effects of hedonically acceptable red pepper doses on thermogenesis and appetite / Physiology and behavior the feeling of satiety and suppresses hunger, reduces the amount of food consumed, increases fat oxidation and thermogenesis - the expenditure of energy for the production of heat.
Moreover, activation of vanilloid receptors can protectL. Zhang, D. Y. Liu, L. Q. Ma. Activation of transient receptor potential vanilloid type‑1 channel prevents adipogenesis and obesity / Circulation research from fat accumulation reduceA. Zsombok. Vanilloid receptors – Do they have a role in whole body metabolism? Evidence from TRPV1 / Journal of Diabetes and its Complications blood glucose levels and increase sensitivity to insulin, which also has a good effect on body weight.
In one researchM. S. Westerterp-Plantenga, A. Smeets, M. P. G. Lejeune. Sensory and gastrointestinal satiety effects of capsaicin on food intake / International Journal of Obesity volume Taking 0.9 g of chili pepper capsules or tomato juice before meals reduced participants' daily caloric intake by 263–382 kcal.
Unfortunately, this effect is temporary - only until you get used to spicy food. In one experimentM. Ludy, R. D. Mattes. The effects of hedonically acceptable red pepper doses on thermogenesis and appetite / Physiology and behavior taking 1 g of pepper before meals reduced the calorie content of lunch by about 50 kcal for those who do not pepper food, but did not affect those who like spicy.
However, in meta-analysisH. Jang, J. Lee, S. Lee. Effects of Capsicum annuum supplementation on the components of metabolic syndrome: a systematic review and meta‑analysis / Scientific Reports 11 scientific papers concluded that taking capsaicin capsules, powder dissolved in juice, or fermented paste provided small but noticeable weight loss in 4-12 weeks.
Chili peppers should not be taken as a weight loss miracle, but it makes sense to add them to the diet when using other methods like healthy eating, physical activity and good sleep.
How chili peppers support heart and vascular health
capsaicin increasesM. F. McCarty, J. J. DiNicolantonio, J. H O'Keefe. Capsaicin may have important potential for promoting vascular and metabolic health / Open Heart the activity of enzymes responsible for vasodilation, as well as the expression of anti-inflammatory proteins that protect the heart from hypertrophy and fibrosis - overgrowing with connective tissue.
In one researchK. D. K. Ahuja, M. J. Ball. Effects of daily ingestion of chilli on serum lipoprotein oxidation in adult men and women / The British journal of nutrition found that regular consumption of 30 g of chopped pepper per day for four weeks significantly reduces the oxidation of lipoproteins in blood plasma, and oxidation is one of the development factors atherosclerosis.
In another scientific work discoveredY. Qing, L. Ran, J. wang. Capsaicin Supplementation Improved Risk Factors of Coronary Heart Disease in Individuals with Low HDL‑C Levels / Nutrientsthat taking 4 mg of capsaicin per day for three months increases the level of high-density lipoprotein, or "good" cholesterol, which can protect against the formation of plaques on the walls of blood vessels.
Thus, the use of chili peppers reduces the risk factors for cardiovascular disease (CVD) and maybeLiqun Ma 1, Jian Zhong, Zhigang Zhao. Activation of TRPV1 reduces vascular lipid accumulation and attenuates atherosclerosis / Cardiovascular research to prevent atherosclerosis.
How chili peppers affect digestion
It is believed that spicy food harms the stomach, especially in the presence of diseases. In fact, capsaicin may have the opposite effect. This connection suppressesM. N. Satyanarayana. Capsaicin and gastric ulcers / Critical reviews in food science and nutrition secretion of acid in the stomach, stimulates the blood circulation of its mucosa and the production of mucus. All this protects against the formation of ulcers and promotes their healing.
In one experiment figured outG. Mozsik. Capsaicin as new orally applicable gastroprotective and therapeutic drug alone or in combination with nonsteroidal anti-inflammatory drugs in healthy human subjects and in patients / Progress in drug researchthat taking capsaicin increases mucus secretion in patients with gastritis, including those infected with the bacterium Helicobacter pylori, and prevents organ damage.
In the analysis of data about 2.5 thousand people from Mexico and Korea discoveredN. Pabalan, H. Jarjanazi, H. Ozcelik. The impact of capsaicin intake on risk of developing gastric cancers: a meta‑analysis / Gastrointestinal cancerthat daily consumption of capsaicin at a dosage of less than 30 mg per day reduces the risk of stomach cancer.
However, higher doses (30 to 250 mg/day) can be dangerous. In another study also notedL. Lopez-Carrillo, M. C. Camargo, b. G. Schneider. Capsaicin consumption, Helicobacter pylori CagA status and IL1B‑31C > T genotypes: A host and environment interaction in gastric cancer / Food and Chemical Toxicologythat, together with a certain genotype and the presence of the bacterium Helicobacter pylori, a large amount of chili peppers in the diet can increase the risk of oncology.
So if you have any problems with the gastrointestinal tract, ask a gastroenterologist if you can add to diet spicy dishes.
Can Chili Peppers Really Extend Life?
Released in 2021 meta-analysisM. Kaura, b. Xu. Association of pepper intake with all‑cause and specific cause mortality — A systematic review and meta‑analysis / American Journal of Preventive Cardiology four survey studies with data from more than 570,000 people aged 18 to 79 living in Italy, Iran, the USA or China. After reviewing scientific papers, scientists have concluded that consumption of chili peppers reduces the risk of death from cardiovascular disease, cancer, and any other causes.
In one of the review studies included in the meta-analysis, calculatedJ. Lv, L. Qi, C. Yu. Consumption of spicy foods and total and cause specific mortality: population based cohort study / BMJthat if you eat a hot spice every day, the risk of dying from any cause is reduced by 14%.
In another experiment discoveredM. Bonaccio, A. D. Castelnuovo, S. Costanzo. Chili Pepper Consumption and Mortality in Italian Adults / Journal of the American College of Cardiologythat people who consume chili peppers more than four times a week are about a third less likely to die from heart disease.
At the end of the meta-analysis, the scientists noted that their scientific work has its drawbacks, including a small number of studies and different consumption patterns of the spice. However, despite the differences, the positive effects of spicy food were noted in all studies.
How Much Chili Peppers Should You Eat to Get Health Benefits
It will not be possible to accurately name a useful dose, since in numerous experiments different amounts of pure capsaicin and hot spices, and survey studies were generally only interested in frequency of use, not quantity.
Since the content of this substance in chili peppers is about 1% by weight of the product, it can be assumed that 1-2 g of hot seasoning per day will provide 10-20 mg of alkaloid.
This will be enough to provide health benefits without harming the stomach.
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