Chillies are hot! When you spice up your food with them, don’t take their health benefits for granted. Chillies are full of capsaicin, the compound responsible for their heat, which has been studied for its effects on inflammation, pain and metabolism. They’re also rich in vitamins C, A (as beta-carotene) and K, and red chillies contain carotenoid antioxidants.
Wellness
Antioxidants. The vitamin C and carotenoids in chillies help protect cells from free-radical damage and support the immune system.
Blood sugar. Some early research has looked at whether chillies help balance insulin levels after a meal, but the findings are preliminary, and chillies aren’t a substitute for medical advice on managing blood sugar.
Heart and circulation. Capsaicin may help blood vessels relax, and large population studies have found that people who eat chilli regularly have a lower risk of dying from heart disease. It’s an association rather than proof, but a good excuse to spice things up.
Pain relief. Capsaicin depletes substance P, a messenger that carries pain signals. That’s why capsaicin creams are used to ease arthritis and nerve pain.
Cell protection. Laboratory studies suggest capsaicin may slow the growth of some cancer cells, including prostate cancer cells, but chillies are not a treatment for cancer.
Who should take care: chilli can worsen reflux, heartburn and irritable bowel symptoms in some people.
Beauty
Anti-ageing. The antioxidants in chillies help counter the free radicals that break down skin cells, and laboratory research suggests capsaicin may help reduce some of the skin changes triggered by UV rays. Sunscreen is still your best defence!
Healthy hair. Chilli is sometimes suggested as a scalp treatment to boost blood flow to the hair follicles, but there’s little evidence it helps hair grow, and capsaicin can burn your skin and eyes. Enjoy chillies in your food instead, and leave hair-loss treatment to your GP or a dermatologist.
Weight management
A small metabolism boost. Capsaicin can slightly increase the energy your body burns and modestly reduce appetite for a few hours after eating. The effect is small, but chilli adds lots of flavour without adding kilojoules.
Cooking with chillies
Handling tip: wear gloves when cutting chillies, and don’t touch your eyes or face until you’ve washed your hands well.
- Use fresh chillies to spice up soups, curries, pasta sauces and salad dressings. Cut them open, remove the seeds and membranes for less heat, and chop finely before adding to the dish. Cooking infuses the spice and flavour through a dish, but overcooking makes chillies bitter.
- A salsa is a great way to add flavour and a kick to your favourite dishes. Mix tomatoes, raw onion, coriander, jalapeño, lemon juice and a little salt for a fresh, traditional Mexican salsa.
- Dried chillies are a versatile pantry staple. Chilli powder is a key ingredient in curry spice mixes and a warming bean chilli, and a sprinkle of dried chilli flakes spices up any meal.
- Dark chocolate and spiced chai with chilli are two more creative ways to enjoy this hot red pepper.
Make your body sizzle today and add some hot, sexy chillies to your life.
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.
