Different cuisines use different types of chili peppers. Mexican cuisine, for example, has jalapeno and habanero peppers. Meanwhile, Indian cuisine has its own unique red and green chili peppers, often used ground.

But regardless of the kind of chili pepper or its rank on the Scoville heat scale, there’s no doubting the long list of health benefits attributed to these small but spicy superfoods.

Health benefits of chili peppers

Love them or hate them, chili peppers do more than just add a flavorful kick to foods. Listed below are some of the incredible, science-backed health benefits associated with chili peppers:

1. They fight infections – The skins of chili peppers contain high concentrations of beta-carotene, a plant pigment that doubles as an antioxidant and immune-boosting agent. Chili peppers also contain vitamin C, an essential nutrient that helps protect against infection and disease.
2. They help treat headaches – Capsaicin, the active ingredient in chili peppers that gives them their spice, can deplete the neurotransmitters responsible for headache and migraine pain.
3. They could relieve joint pain – Besides easing headaches and migraines, chili peppers are also great for reducing pain and tenderness in inflamed joints. Studies found that the capsaicin in chili peppers reduces substance P, a neuropeptide involved in pain perception.
4. They promote longevity – There is evidence that eating more chili peppers can lead to a longer life. In 2019, Italian researchers found that eating chili peppers regularly could help lower the risk of death independent of diet or risk factors of heart disease.
5. They help boost brain health – Chili peppers are chock-full of iron, a nutrient essential for proper blood flow to the brain. Studies show that having adequate levels of iron can help improve cognitive performance and protect against dementia.
6. They reduce cancer risk – Research suggests that chili peppers are potential cancer-fighting agents. That’s because capsaicin can inhibit the spread of cancer cells, particularly breast, pancreatic, bladder and prostate cancer cells.
7. They help improve gut health – Capsaicin helps kick-start our metabolism for better digestion and protection against gastrointestinal issues, like stomachache, intestinal gas and constipation.
8. They support heart health – Chili peppers are brimming with nutrients that are essential for optimal heart health, such as potassium, folate and niacin. Together, these nutrients ensure proper blood circulation, as well as lower the risk of heart disease.
9. They promote good eyesight – Besides beta-carotene, chili peppers are also rich in another carotenoid called lutein. It is believed that lutein has protective effects against poor vision and age-related macular degeneration.
10. They support the growth of healthy skin and hair – On top of boosting immune health, vitamin C also aids in the production of collagen, the protein that gives hair and skin cells their structure. Therefore, eating vitamin C-rich chili peppers can help you keep your hair and skin healthy.

Chili pepper recipes

Looking to turn up the heat? Cook up these sizzling chili pepper recipes.

Fresh chili sauce

If you like your food spicy, this recipe is for you. This homemade fresh chili sauce is simple enough to make, even in large batches, for those dedicated spice lovers out there.

Ingredients:

• 10 fresh chili peppers
• 2 garlic cloves
• 1/2 cup extra-virgin olive oil
• 1 Tablespoon white wine vinegar
• Salt

Preparation:

1. Cut the chili peppers’ stems off and chop the garlic.
2. Pulse the chili peppers and garlic in a food processor.
3. In a pan, heat the chili and garlic mixture for 5 minutes.
4. Pour in the olive oil and cook the mixture for 25 minutes.
5. Set aside to cool. Once cool, mix in the vinegar. Season with salt.
6. Pour the chili sauce into an airtight container and keep it refrigerated.

Sweet chili jam

Believe it or not, chili peppers are also great for making sweet jams. You can then spread them on toasts and biscuits or add it to casseroles for a zap of flavor.

Ingredients:

• 7 oz canned tomatoes
• 5 red chili peppers, de-stemmed
• 4 red bell peppers, seeded and chopped
• 4 garlic cloves, peeled
• 2 cups golden caster sugar
• 1/2 cup red wine vinegar
• 1 2-inch piece of ginger, peeled

Preparation:

1. Using a food processor, pulse the peppers, ginger, garlic and tomatoes.
2. Pour the mixture into a saucepan, then add the sugar and vinegar.
3. Cook the mixture over high heat. Bring it to a boil.
4. Skim off the orange scum once it floats to the top.
5. Reduce the heat to a simmer and cook for 1 hour.
6. Once the jam has thickened, pour it into a glass jar.
7. Let the mixture cool before putting on the lid. Keep refrigerated.

Chili-chocolate truffles

Instead of snacking on processed candies, grab these truffles instead! Made with dark chocolate, coconut milk and cayenne pepper, these treats are brimming with nutrients, antioxidants and flavor.

Ingredients:

• 10 oz dark chocolate (80% cocoa or higher), chopped
• 1/2 cup full-fat coconut milk
• 1/2 teaspoon sea salt
• 1/4 teaspoon cayenne pepper

Preparation:

1. Line a dish or plate with parchment paper. Set aside.
2. Melt the dark chocolate in a saucepan over low heat.
3. Stir in the coconut milk and add sea salt to taste.
4. Pour the mixture into a bowl. Chill for 2 hours.
5. Once firm but still pliable, create the balls.
6. Set the truffle balls on the lined dish.
7. Refrigerate them for 2 to 3 hours.
8. Serve chilled.

Stuffed poblano peppers

Stuffed peppers are a classic comfort food that’s both nutritious and delicious. But instead of using plain old bell peppers, spice it up and use hot poblano peppers instead.

Ingredients:

• 8 oz cream cheese, softened
• 4 oz shredded cheddar cheese
• 4 poblano peppers
• 1 Tablespoon chili powder
• 1/2 Tablespoon ground cumin
• 1 teaspoon garlic powder
• Chopped cilantro
• Salt and pepper
• Juice of 1 lime
• Olive oil

Preparation:

1. Preheat the grill to medium-high heat.
2. Oil the poblano peppers. Grill them for 10 minutes, flipping throughout.
3. Remove the peppers from the grill and set them aside to cool.
4. Once cool, peel off the skins and halve them. Remove the insides.
5. In a mixing bowl, combine the cheese, garlic powder, chili powder, cumin, salt and pepper.
6. Stuff each half of the poblano peppers with the cheese-chili mixture.
7. Grill the stuffed peppers for 10 minutes or until the cheese melts.
8. Drizzle with fresh lime juice and garnish with cilantro. Serve.

Rich in nutrients and antioxidants, chili peppers confer a long list of health benefits. So don’t be afraid to kick things up a notch and incorporate chili peppers into your go-to recipes, or try the ones listed above!

Sources:

Conserve-Energy-Future.com

OnlineJACC.org

LiveTheWonderful.life

KitchenMason.com

NutritionStripped.com

ChiliPepperMadness.com