One of the most famous and used spices in the world is pepper, and apart from improving the taste of food, it also has numerous benefits for the health of the body.
Pepper (or black pepper; scientific. Piper nigrum) is a tropical creeping plant of the Pipery family (Pıperaceae), whose grainy fruit is used as a spice. Pepper is one of the oldest spices. It is a shrubby plant with granular fruits. It is most successful in Indonesia, Brazil, India and Guyana, and they are also its main exporters. It appears on the market as black pepper, which is obtained by picking and drying unripe berries, and white pepper, which is of much higher quality, and is obtained from fully ripe red berries.
One teaspoon of pepper contains about 24 calories, 2 grams of carbohydrates, 1 gram of dietary fiber, 20 milligrams of sodium, 31 milligrams of potassium, 4 milligrams of magnesium and 10 milligrams of calcium.
Pepper also contains an important compound called piperine. According to a 2023 study published in the journal Aging and Disease, this natural alkaloid gives pepper its distinctive flavor and plays an important role in health.
When combined with antioxidant-rich foods such as fruits and vegetables, pepper can effectively help increase the absorption of these beneficial compounds. A 2019 study found that piperine can increase the bioavailability of antioxidants, making your meals tastier and more nutrient-dense.
Nutritionist Kelsey Kunick of Graciously Nourished notes that piperine helps absorb antioxidants like beta carotene and curcumin.
The benefits of piperine don’t just stop at increasing nutrient absorption. It can also play a key role in reducing inflammation in the body. Chronic inflammation is linked to various health problems such as arthritis and heart disease.
Research suggests that the anti-inflammatory properties of piperine may help reduce inflammatory conditions, although more research is needed to fully understand its potential benefits.
Including pepper in your diet can offer you some benefits for better brain function. According to the Aging and Disease Study, piperine found in pepper may improve your cognitive health and vitality by reducing the risk of neurodegenerative diseases.
So, including pepper in your diet is a great choice for your overall health. You can add it to salads, soups and stews, and you can also combine it with other spices.
Eating pepper in moderation every day is safe and can add flavor to your meals without harmful effects. However, excessive amounts of pepper can irritate the lining of the stomach or cause indigestion.