Health Benefits of Black Pepper – Nutrition and Uses

Black Pepper

Piper nigrun is indigenous to the tropical forest of the Malabar coast in southwest India, especially in Kerala, Karnataka and Goa. This spice is derived from the dried unripe fruit, known as peppercorn, of a trailing vine plant.

The colour of the peppercorn differs based on the time of harvest, with black pepper being the most popular and common. The health benefits of black pepper are extraordinary and are acquired by picking nearly ripe peppercorns and drying them till they come back.

Varieties

At present, there are more than 600 varieties of black pepper spice; however, only a few are used in cooking. Each has characteristics like sweetness, acidity and citrus flavours that influence how it is used in various dishes.

For instance, the Sarawak variety from Malaysia has a mild and earthy flavour, and the Lampong variety from Indonesia possesses a very citrusy and woodsy taste.

Nutrition facts of black pepper

One tablespoon (6.9 grams) of black pepper contains:

• Calories: 17
• Fiber: 1.8g
• Sugars: 0g
• Protein: 0.7g
• Fat: 0.2g
• Sodium: 1.38mg
• Carbohydrates: 4.4g
• Calcium: 30.6mg
• Iron: 0.7mg
• Potassium: 91.7mg
• Magnesium: 11.8mg
• Vitamin K: 11.3mg

Black Pepper Benefits

Respiratory System

Black pepper can be added to herbal tea and consumed twice or thrice a day to treat colds and coughs. Dishes incorporated with black pepper are useful in winter and aid in the elimination of phlegm from the body.

Black pepper, along with honey, stops chest congestion. To discard congestion, you can add crushed black pepper to warm water with eucalyptus oil drops and inhale the steam.

Digestion

Black pepper helps with digestion. When it is taken in raw form, the stomach releases hydrochloric acid, which helps break down proteins. Hydrochloric acid also helps clean the intestines and protects against gastrointestinal diseases. Hence, it is best to include a pinch of black pepper in all of your food.

Prevents Cancer

Black pepper uses can help you prevent cancer when mixed with turmeric. This can be taken by mixing turmeric and black pepper in milk. This drink is normally given to people suffering from severe colds. It has antioxidants, carotenoids and vitamin A benefits, which help treat cancer and other virulent diseases.

Furthermore, this can be added to your daily diet as it is a great way to remain fit naturally.

Increases nutrient absorption

Black pepper can increase the absorption and function of several nutrients and beneficial compounds. Specifically, it may increase the absorption of curcumin, a vital ingredient in turmeric.

A study found that consuming 20 mg of piperine with 2 grams of curcumin improved the presence of curcumin in human blood by 2,000%.

Research also highlights that black pepper may increase the absorption of beta-carotene.

It is a compound present in vegetables and fruits that turns into vitamin A.

Beta-carotene works as a powerful antioxidant that may fight cellular damage, hence preventing conditions such as heart disease.

A Powerful Antioxidant

Multiple studies have highlighted that black pepper works as an antioxidant in the body. Antioxidants are compounds which fight cellular damage created by unstable molecules known as free radicals.

Free radicals result from poor diet, smoking, pollutants, and more. A test tube study found that black pepper extracts were able to resist over ninety-three per cent of free radical damage, and piperine decreased free radical damage.

Along with piperine, black pepper contains other anti-inflammatory compounds, including the essential oils beta-caryophyllene and limonene, which may protect against cellular damage, inflammation and disease.

Increases Brain Function

Pipeline has been shown to lower symptoms related to Parkinson’s and Alzheimer’s disease and also increase brain function. Few studies have revealed that piperine increases memory and also has the property to lower the generation of amyloid plaques, which are damaging proteins related to Alzheimer’s disease.

Blood sugar control

Few studies have recommended that piperine can increase blood sugar and insulin sensitivity.

Allergies

Black pepper allergies can manifest as itching or tingling in the mouth, abdominal pain, hives and possible nausea and vomiting. Other symptoms may include congestion, wheezing, or swelling of the lips, mouth, tongue and throat.

Summary

Black pepper is among the world’s most popular spices and provides impressive health benefits. Piperine is an active ingredient in black pepper, can fight free radicals and improve digestion and the absorption of beneficial compounds.

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