This feisty little chilli, named after the city of Xalapa in Mexico, is full of nutritional goodness, including vitamins C, A, K and B6, small amounts of vitamin E, potassium, manganese and other minerals, plus capsaicin, the compound that gives chillies their heat.
Wellness
If you can stand the heat, you’ll want these spicy little beauties in your kitchen:
Cell protection. Jalapeños are a good source of vitamin C (one pepper provides around a sixth of a day’s needs), an antioxidant that helps protect cells from free-radical damage. In laboratory studies, capsaicin has caused some cancer cells, including prostate cancer cells, to self-destruct, but this hasn’t been shown in people.
Bones. Vitamin K and manganese play a role in building and maintaining healthy bones.
Heart health. Some studies suggest capsaicin may help improve cholesterol and triglyceride levels and blood vessel health, and regular chilli eaters have been found to have a lower risk of heart disease in large population studies.
Immunity and congestion. Vitamin C supports normal immune function, and the heat in jalapeños can temporarily clear a blocked nose.
Pain relief. Capsaicin depletes substance P, a messenger that carries pain signals. Capsaicin creams are used for joint and nerve pain, and capsaicin nasal sprays have been studied for some types of headache.
Who should take care: chilli can worsen reflux, heartburn and irritable bowel symptoms in some people.
Beauty
Skin, hair and nails. Vitamins A and C help protect skin from free-radical damage, and vitamin C supports the collagen that keeps skin supple and helps build strong hair and nails.
Weight management
A small metabolism boost. Capsaicin slightly raises body temperature and the energy your body burns, and studies show it can modestly reduce appetite. The effect is small, but chilli adds big flavour to food without adding kilojoules.
Cooking with jalapeños
Jalapeños are usually picked green, before they’re fully ripe. Left on the plant, they turn red and become sweeter. They can be eaten raw, baked, fried, sautéed or blended. Choose peppers that are firm, smooth, shiny and wrinkle-free.
Handling tip: wear gloves when cutting chillies, and don’t touch your eyes or face until you’ve washed your hands well. Most of the heat is in the white membranes and seeds, so remove them for a milder flavour.
- Pickled jalapeños make a wonderful snack on their own or a tangy topping for your favourite nachos.
- Jalapeño poppers are always a party pleaser, filled with reduced-fat cream cheese, ricotta or cottage cheese. For a slightly healthier version, coat them lightly in beaten egg and panko breadcrumbs, or wrap them in prosciutto, and bake in the oven.
- For main courses, the sky’s the limit: try a tomato, cucumber and jalapeño summer gazpacho, pineapple and jalapeño pork chops, or lime and jalapeño chicken.
- Surprise your friends and family by adding specks of baked jalapeño to dark chocolate mousse, sorbet, biscuits or bread.
Interesting fact: jalapeños were the first chillies to travel into space, aboard NASA’s space shuttle Columbia in 1982.
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
