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7 incredible benefits of pepper and practical recipes to include it in your diet

Malagueta, Dedo-de-moça, Biquinho… There are so many options, and it’s hard to find someone who doesn’t surrender to at least one type of pepper! With a striking flavor, some more or less hot, peppers are a sure bet when giving a special touch to the most varied dishes, therefore, commonly used in cooking.

But in addition: did you know that pepper can be an ally of good health, helping with digestion, the proper functioning of the circulatory system, in the slimming process, among other advantages?

However, in general, to enjoy the benefits of peppers, the best form of consumption is fresh pepper – so all nutrients are maintained. The sauce versions, preserves, jam, among others, are interesting from a culinary point of view, but usually lose part of the nutrients.

That is, if the idea is to obtain more health benefits from the consumption of pepper, give preference to the fresh version, and include it in your daily diet (it’s no use eating only once in a while, right?) or, preferably, according to with the guidance of a nutritionist.

But, if the main objective is to give more flavor to your dishes, use creativity and taste the different types of pepper (always remembering that some are very spicy)!

Below, learn more about the benefits that this important fruit can offer to health and also check out how to use it in different recipes!

7 benefits associated with consuming chili peppers

Clarissa Fujiwara, nutritionist at Clínica Dr. Denise Lellis, and Master of Science from the University of São Paulo (USP), coordinator of Nutrition at the HC-FMUSP Childhood Obesity League, member of the Brazilian Association for the Study of Obesity and Metabolic Syndrome (ABESO) and the American Society for Nutrition (ASN), explains that the most extensively studied benefits of pepper concern thermogenic action.

“In other words, pepper raises body temperature and energy expenditure, as a result of an active substance called capsaicin – responsible for the peculiar pungency”, he says. “Other examples of foods with thermogenic activity are cinnamon, ginger, saffron, guarana and green tea and mate”, adds Clarissa.

Briefly, the main advantages of pepper consumption can be highlighted, according to the nutritionist:

1. Help with weight loss: Clarissa explains that precisely due to the thermogenic effect and the increase in metabolism, peppers can be allies in the weight loss process. “This is, always together with a balanced diet, control of caloric consumption, physical exercise and quality sleep, for an effective and sustainable weight loss process”, she says.

2. Inhibition of appetite: Additionally, explains Clarissa, experimental studies suggest that pepper may partially inhibit appetite, and thus contribute to lower food intake, due to action in areas of regulation of this behavior in the sympathetic nervous system.

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3. Improvement of the circulatory system: according to Clarissa, pepper can benefit the circulatory system, by reducing the formation of obstructive plaques in blood vessels, and antithrombotic action due to the decrease in platelet aggregation, thus helping to control blood pressure levels .

4. Improved cardiovascular health: “there is some evidence that pepper plays an adjuvant role in reducing the level of LDL-cholesterol in the blood, also contributing to better cardiovascular health”, says Clarissa.

5. Better digestion: there is evidence that peppers can stimulate the secretion and release of digestive enzymes, improving the digestion process, as highlighted by Clarissa.

6. Antioxidant power: Clarissa reminds us that peppers are a good source of vitamin C – an important antioxidant, neutralizing unstable free radicals that can cause damage to the body and aging.

7. Protection against cancer: “Some studies suggest that capsaicin associated with the presence of antioxidant compounds, as well as vitamin C and carotenoids (responsible for the reddish color), may be related to the induction of apoptosis of tumor cells and, therefore, related with a lower risk of developing some types of cancer”, says Clarissa.

The types of pepper and their singularities

Below you know a little more about the types of pepper most commonly found in the country. “It is noteworthy that the spicier the pepper, the higher the content of capsaicin present”, says Clarissa.

The nutritionist also explains that the Scoville Scale (or “Scoville Heat Units”, SHU in English) is included in the description below, used to measure the level of pungency in peppers, which can vary from 0 to more than 1. million for the hottest peppers in the world. “Out of curiosity, the hottest pepper in the world is the American pepper called Carolina Reaper with about 2,200,000 SHU),” she says.

Chilli pepper ?????

It is one of the hottest among the most known and used in Brazil, as highlighted by Clarissa. “It has an elongated shape and, when mature, changes from a green to a reddish color”, she says.

“This type of pepper is used mainly for fresh consumption and in the preparation of preserves, and is present especially in regional Bahian cuisine, harmonizing with dishes such as feijoada, acarajé and moqueca”, adds the nutritionist.

It has between 60,000 to 100,000 SHU.

Girl’s Finger Pepper ????

One of the most popular in the country, it is consumed in different forms, from fresh, canned or even dehydrated and crushed – called Calabrian pepper. “It pairs with seafood, poultry and red meats”, highlights Clarissa.

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It has between 5,000 to 15,000 SHU.

Biquinho pepper?

It has a rounded shape that narrows towards the tip. “It is widely cultivated in the Triângulo Mineiro region of Minas Gerais, being widely consumed in the form of preserves. The amount of capsaicin is quite low, resulting in a mild and aromatic flavor, which is why it is considered a ‘sweet’ pepper and is commonly used in sauces, fish and meats”, explains Clarissa.

It has about 1,000 SHU.

Jalapeno pepper ???

“Originating from Mexico, it is aromatic and has a medium heat. Juicy, it can be eaten raw when green, stuffed or served fresh in salads, and is consumed in the form of a sauce, pickled and dehydrated when red. It is widely used in Mexican cuisine, in dishes such as nachos, tacos and burritos”, explains Clarissa.

“When dried and smoked, it is called chipotle. It has between 2,500 and 5,000 SHU”, adds the nutritionist.

Cayenne Pepper ????

Clarissa explains that it is a mixture of dried red peppers (chilli, girl’s finger and deer’s antler), and is often used in Mexican and Thai cuisine, being quite spicy.

“It is often used in the preparation of pickles and sauces. This type of pepper is a good help in regulating blood pressure”, adds the nutritionist.

Tabasco pepper ????

Originally from Mexico, it has an elongated shape and has a spicy flavor. “It is used in the form of sauce and, fresh, is used in the preparation of meat and fish. It has between 30,000 and 50,000 SHU”, says Clarissa.

Cambuci pepper?

It is also called bishop’s hat or friar’s hat, and has a bell shape. “It goes from green to red when ripe. It has a sweet taste and little pungency. It is used in various savory dishes and salads. It has between 100 and 500 SHU”, explains Clarissa.

10 practical pepper recipes to try and love

Do you like pepper, but have no idea how to include it in your diet?! Check out some delicious recipes!

1. Pepper jelly: recipe that proves that making pepper jelly at home is easy and very cheap. This jam goes great with cheeses, but it also goes well with meats and breads, not to mention that it is always a hit on a cold meat table.

2. Pepper sauce for feijoada: feijoada is already a very popular dish, right? So imagine when you get a delicious sauce made with pepper, the very broth of the feijoada, onion, tomato and chives!

3. Fish with cachaça vinaigrette and pout pepper: a “beach-like” snack. You will need hake, flaked corn flour, wheat flour, egg, salt, pepper and oil for frying.

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4. Pepper stuffed with cheese: a different and very tasty appetizer for those who love pepper. You will use chili pepper, grated cheeses, water, milk, margarine, wheat flour, salt, black pepper, egg and breadcrumbs.

5. Pepper stuffed with jerky and cream cheese: in addition to the main ingredients, you will use onion, garlic, parsley, salt, egg, wheat flour and breadcrumbs. The pepper used in the recipe is the girl’s finger.

6. Guacamole: the original guacamole is made with chili, a red pepper not so easy to find in Brazil. In this recipe, however, the girl’s finger pepper is used. And, in addition to making guacamole in a simple, easy and fast way, you will learn how to store mashed avocado or guacamole in the fridge without browning. Simple and valuable tip!

7. Risotto with brie cheese and pout pepper: in addition to being easy and practical, a good risotto can be served as a single dish and, depending on the occasion, it does not need any side dishes. This combination of pout pepper and brie cheese is very smooth and very tasty. A perfect recipe for the weekend!

8. Chocolate truffle with pepper: a truffle with an intense, striking and well-spiced flavor. You only need three ingredients to make it, which are dark chocolate, fresh cream and cayenne pepper.

9. Strawberry Truffle with Pink Pepper: The combination may seem unusual, but the pink pepper perfumes the truffle and helps break up the sweetness of white chocolate with strawberry, providing a spicy finishing touch.

The recipes are mouth watering, right? So it’s not difficult to consume a little pepper daily!

Pepper contraindications

People should pay attention to the fact that excessive consumption of pepper can generate intolerance in the face of gastrointestinal disorders. Peppers are still contraindicated in individuals with gastritis and ulcers, as highlighted by Clarissa.

“Moderate amounts of peppers can generate irritation and inflammation of the endothelium and worsen the condition in individuals who have hemorrhoids. And it is worth mentioning that the exaggerated consumption of peppers – especially in natura – can cause burns or blisters in the oral mucosa (mouth), nausea and vomiting”, concludes the nutritionist.

However, it is worth remembering: if consumed in adequate amounts, within a balanced diet, pepper can be a good ally, including weight loss. Talk to your nutritionist and learn how to include it in your diet!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.

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