Cayenne Pepper – Nutrition, Health Benefits and Side Effects

Overview

Smell something slightly sweet and subtle chilli flavour in the air? Well, it’s cayenne pepper we are talking about! It is a moderately hot chilli pepper used to flavour dishes and has many potential health benefits. 

You could thank the city of Cayenne from French Guiana for its fancy name. It was initially used as culinary decoration for foods. According to legend, the term ‘cayenne’ originated from the word ‘kyynha’, which means capsicum in the ancient Tupi language spoken in Brazil ages ago. 

Cayenne pepper is a trendy and trusted ingredient that instantly elevates any mundane everyday dish to a fiery and flavorful masterpiece, especially in India.

 While the red chilli powder found in our kitchen spice boxes is just one type of cayenne pepper, this versatile spice has been cherished for a long time and is beloved worldwide.

Did you know chilli powder is not always made solely from Cayenne pepper? Some variants, like Kashmiri laal mirch powder, are perfect substitutes and add vibrant red colour to dishes without being too spicy. 

This spice is grown in tropical and subtropical regions of India, Africa, the United States, and Mexico. Spanish and Portuguese travellers introduced it to the rest of the world after discovering it in South America, where it was first cultivated. 

It goes by various names and can be found in different forms, whether fresh, dried, canned, or powdered.

Cayenne pepper 

Cayenne peppers, scientifically called Capsicum annuum, are part of the Solanaceae or nightshade plant family. This family also includes tomatoes, eggplant, and potatoes. 

These peppers are classified as chilli peppers and have a moderately hot and spicy taste. Cayenne pepper’s glory and goodness go to the compound called Capsaicin.

The capsaicin compound is responsible for the distinct spicy flavour of cayenne peppers. It is believed to offer certain health advantages when taken as a supplement. However, further studies are required since the existing research did not specifically focus on cayenne pepper.

Capsaicin is the reason behind the fruit’s spicy and fiery taste. The pepper has a Scoville heat rating of 30,000-50,000 units, which indicates its intense heat. Trust us, the rating is ridiculously high!

Nutrition 

Cayenne pepper does provide amazing nutritional benefits and is celebrated for much more than its role in the kitchen. But don’t go around snacking a raw cayenne pepper, as it’s hotter than an average jalapeno.

The nutritional composition of cayenne pepper includes essential vitamins such as vitamin B6, vitamin C and vitamin E, along with beneficial minerals like potassium and manganese. Additionally, cayenne pepper is rich in flavonoids, contributing to its potent antioxidant properties.

• 5.6 calories
• 0.2 grams protein
• 1 gram carbohydrates
• 0.5 grams fiber
• 0.3 grams fat
• 728 international units of vitamin A (15 percent DV)
• 1.3 milligrams of vitamin C (2 percent DV)
• 0.5 milligrams of vitamin E (3 percent DV)
• 1.4 micrograms of vitamin K (2 percent DV)

Health benefits

This popular red chilli adds a versatile flavour to your dishes and a chock full of benefits to your health.

Boosting Metabolism

Metabolism plays an essential role in our overall health, and one way to enhance it is through consuming cayenne pepper. Scientific studies have demonstrated that cayenne pepper contains capsaicin, a thermogenic chemical that can stimulate metabolism and reduce hunger. 

This remarkable compound generates additional heat within our bodies, burning more fat and calories. Research indicates that incorporating capsaicin-rich foods into our diet can elevate our metabolic rate by up to 20 per cent for two hours.

Acts as an Anti-Irritant

Cayenne pepper possesses anti-irritant properties that contribute to its effectiveness in alleviating ulcers, upset stomachs, and coughs and potentially even stopping diarrhoea. Traditionally, it has been believed that consuming excessive amounts of cayenne pepper can lead to gastric ulcers due to its irritant and acid-secreting nature.

However, recent investigations have revealed that chilli, specifically its active component “capsaicin,” is not the cause of ulcer symptoms but rather a beneficial factor. People with ulcers are advised to avoid or limit the use of cayenne pepper.

Studies have proved that cayenne pepper does not stimulate acid secretion but inhibits it. Additionally, it stimulates the secretion of alkali and mucus and enhances gastric mucosal blood flow, which aids in the prevention and healing of ulcers.

Aids in Weight loss

cayenne peppers and other spicy foods containing capsaicin may aid in weight loss. These fiery foods can slightly increase metabolism, resulting in the burning of additional calories. Furthermore, they can promote a feeling of fullness after meals.

While spicy foods alone cannot counteract an unhealthy diet, they can complement a well-balanced diet by suppressing appetite and facilitating weight loss.

Moreover, a diet enriched with spicy and flavorful ingredients tends to be more satisfying. We are less likely to indulge in unhealthy food choices and snacks when satisfied. 

Individuals who incorporate strong flavours and abundant spices like cayenne into their meals often report greater satisfaction with their overall diet. Those who appreciate the delightful taste of these herbs and spices typically maintain a healthy eating pattern.

Improves Skin and Hair Health

Limited research suggests that cayenne pepper may have beneficial, healthy effects on skin and hair. Reports indicate that the capsaicin found in cayenne pepper possesses anti-inflammatory properties, which can help soothe skin redness and treat acne-induced skin discolouration, ultimately promoting healthier skin. 

However, it is important to note that using cayenne pepper alone is not recommended. Mix one spoon of cayenne pepper with cocoa powder and half a ripe avocado to create a paste. Apply this paste to your face and rinse it off after 15 minutes.

Furthermore, cayenne pepper contains vitamins that can also improve the health of your hair. 

Mix some cayenne pepper with honey to utilise its benefits and apply it to your scalp. Cover your hair with a cellophane cover and wash it off after 30 minutes.

You can enhance this mixture by adding three eggs and olive oil for even stronger hair. Follow the same procedure as before. Not only will this remedy strengthen your hair, but it might also add volume and shine.

Relieves Joint Pains

The pain-relieving effects of capsaicin have been observed previously. Research studies have demonstrated that applying creams containing capsaicin on painful joints can significantly improve their condition.

According to the Arthritis Foundation, capsaicin, one of the capsaicinoids found in cayenne pepper, possesses anti-inflammatory properties that can effectively alleviate arthritis and joint pains. 

Additionally, topical capsaicin is beneficial for individuals suffering from osteoarthritis pain and fibromyalgia.

Improves Digestion

Many individuals often associate spicy foods with heartburn or an upset stomach. However, it is important to note that spice can have the opposite effect on many people. Cayenne pepper, in particular, is known to be beneficial for digestion. 

It stimulates the production of gastric juices and enzymes in the stomach, aiding in the breakdown of food. Furthermore, there is evidence suggesting that spicy foods like cayenne peppers can enhance the presence of beneficial bacteria in the gut. 

The gut microbiome, which consists of a community of bacteria, plays a crucial role in maintaining a healthy immune system. Capsaicin, found in cayenne peppers, may contribute to promoting a healthy microbiome.

Nevertheless, it is worth mentioning that spicy foods can trigger heartburn in certain individuals. If cayenne pepper does not agree with you, it is best not to force it. Your body will indicate if it does not tolerate it well.

Presence of Antimicrobial Properties

Cayenne pepper’s antibacterial properties effectively prevent infections resulting from injuries. Furthermore, it also exhibits antifungal properties.

Improves Immunity

Although limited studies have been conducted on this subject, the antioxidants present in cayenne pepper are believed to enhance one’s immune system. Consuming this pepper as a natural remedy can also raise body heat, which is thought to strengthen the immune system.

In a research study, the antioxidant activity of various peppers, including cayenne pepper, was evaluated based on their ferric-reducing antioxidant power (FRAP activity). While cayenne pepper exhibited slightly lower antioxidant activity compared to other varieties, it was still found to be a potent antioxidant. 

Side effects of cayenne pepper

Cayenne pepper can have various side effects on the body. One common side effect is irritation, which can affect the skin, eyes, stomach, throat, and nose. It is important to avoid applying cayenne pepper to broken or injured skin.

Another potential side effect is liver or kidney damage. Consuming excessive amounts of cayenne pepper orally can harm these organs. However, there is limited data available on this topic.

Pregnant women and breastfeeding mothers should be cautious regarding cayenne pepper. While using it topically on the skin is generally safe, consuming it orally can be harmful. It is best to avoid its use in these situations.

Children under the age of 2 should not be exposed to cayenne pepper. It is important to keep it out of their reach.

Cayenne pepper may also increase the risk of bleeding, especially during and after surgery. It is not recommended for individuals taking blood thinners or those with bleeding disorders. It is advisable to avoid using cayenne pepper at least two weeks before scheduled surgery.

Some individuals may experience heartburn and an upset stomach after consuming cayenne pepper. However, there is limited data available to support this claim.

How to use cayenne pepper

Cayenne pepper is an amazing addition to your diet, whether you prefer it fresh or powdered. What’s great about Cayenne is that it goes well with any cuisine, making it perfect for spice beginners – still trying to figure out where to start? Just grab a pinch and let your creativity flow. 

• Sprinkle a bit of the powdered spice onto any dish and experiment until you find the perfect balance. Once you develop a taste for this fiery pepper, there are many creative ways to use it. 
• For a unique twist, try stirring powdered cayenne into your hot cocoa for a sweet and spicy kick. 
• If you need a little boost in your coffee, sprinkle a bit of the spice for a pick-me-up. 
• If you’re feeling adventurous with fresh cayenne peppers, sauté them and add them to stir fry for a deliciously spicy meal.
• A topical cream with cayenne pepper can be created by combining it with a carrier oil, which may relieve pain when applied to the affected area.
• To make cayenne pepper tea, mix half a teaspoon of cayenne pepper powder with a cup of boiling water.
• For easy access, you can keep a jar of cayenne pepper on your dining table, allowing you to sprinkle it onto any dish instantly.
• When combined with lemon juice, cayenne pepper can enhance the flavour of bitter or bland dishes, making them more delicious and enjoyable.
• Additionally, adding cayenne pepper to traditional hot cocoa can create a delightful and satisfying taste.
• Another option is to prepare a cayenne pepper sauce, which can be applied to bread slices or added to soups for an extra kick of flavour.
• If you want to embrace the heat, go for raw cayenne peppers. Chop them into small pieces and add them to homemade salsa for an extra kick. They also work wonders in meat marinades.

 So go ahead and explore the world of cayenne pepper – it’s a flavour that knows no boundaries!

Fun facts about cayenne pepper

• From a botanical perspective, the pepper is classified as a berry. It is also recognised by various names such as guinea spice, aleva or bird pepper, red pepper, and cow horn pepper.
• The cayenne pepper plant typically grows to 2 to 4 feet.
• The Native American cuisine has incorporated cayenne pepper for over 9,000 years, making it an integral part of their culinary traditions.
• One of the advantages of cayenne pepper is its availability throughout the year. 
• When the pepper is immature, it appears green and is commonly called hot pepper. 
• In the year 1897, it was discovered that cayenne peppers were thriving in the Hawaiian Islands. These peppers were smaller but packed a stronger punch; hence, they were named Hawaiian Chili Peppers. 

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