Cayenne pepper, officially known as Capsicum annuum, is a type of chili pepper that typically grows in East Africa, Mexico, India, and many tropical regions. Cayenne pepper features a compound known as capsaicin that produces a moderately hot and spicy flavor. These peppers, featuring provitamin A carotenoids, are a staple in various dishes in Mexican, Cajun, and Creole cuisines and are also available for purchase in supplement form.

How Cayenne Pepper Boosts Our Health

Studies have linked cayenne peppers to a variety of health benefits when integrated into one’s daily diet. The majority of these benefits are possible thanks to the capsaicin found in these peppers. Some of the potential health boosts provided by Cayenne pepper include improved metabolism, better digestion, lowered blood sugar levels, reduced inflammation, and decreased oxidative damage.

Cayenne Pepper is Packed With Nutrients

Cayenne peppers and other hot peppers are rich in various nutrients, particularly provitamin A and vitamin C. The provitamin A carotenoids in cayenne peppers transform into an active form of vitamin A that is vital for immunity, vision, bone health, and other health aspects. Meanwhile, the high vitamin C content helps with immune health, collagen production, and neurotransmitter synthesis.

Cayenne Pepper Improves Digestive Health

Cayenne pepper is linked to helping with enzyme production, which is vital for our digestive system to work properly in breaking down food. A study in 2016 asserted that capsaicin can help stimulate our salivary glands to produce saliva and kick off the digestive process. Another research states that capsaicin stimulates gastric juices that ensure the body’s efficiency in metabolizing food and toxins.

Cayenne Pepper Helps With Weight Management

Cayenne peppers help boost one’s metabolism and promote weight loss. In 2018, a group of healthy volunteers took capsaicin daily, while another group took a placebo. The results showed that the group that consumed capsaicin had a body fat reduction of about 6%. Research in 2014 studied the effects of taking capsaicin with every meal, which resulted in subjects feeling full longer and having fewer cravings.

Cayenne Pepper Boosts Immunity

Research in 2017 states that capsaicin can help reduce inflammation and oxidative damage. Besides capsaicin, cayenne peppers have other essential compounds, such as carotenoids and flavonoids, which promote anti-inflammatory and antioxidant effects. Consuming these peppers with a diet rich in fruits and vegetables helps you get ample protective plant compounds that promote longevity.

Cayenne Pepper Has Pain-Relieving Properties

A 2016 review asserts capsaicin’s potential pain-alleviating efficacy and long-term benefits. Meanwhile, a 2010 study claims that gels or creams with 0.0125% capsaicin content can help treat mild to moderately painful osteoarthritis of the knees. Another study in 2022 supports the notion that capsaicin has pain-relieving efficacy by assessing the effects of capsaicin capsules on athletes.

Cayenne Pepper Helps With Cold Symptoms

Cayenne pepper is a known ingredient in various DIY remedies for coughs, congestion, and other cold-related symptoms. A 2016 study states that capsaicin shrinks dilated blood vessels in the nose and throat to reduce symptoms like sneezing. A 2019 study supports this claim by testing the efficacy of a capsaicin nasal spray in relieving the nasal symptoms of subjects with non-allergic rhinitis.

Cayenne Pepper Helps With Skin Issues

The capsaicin in cayenne pepper has antibacterial properties that help protect the body from Streptococcus pyogenes, a bacteria known for producing skin and soft tissue infections. A 2016 study asserts the therapeutic potential of capsaicin in relieving itching caused by various skin conditions, such as psoriasis. Psoriasis is an autoimmune condition involving itchy and scaly patches on the skin.

How to Take Cayenne Pepper

You can purchase cayenne pepper in both ground and whole forms at your local grocery store. Cayenne capsules or capsaicin capsules are also available for individuals who prefer quick consumption. There is no standardized daily dosage for cayenne capsules, so it’s important to read the package label for dosage instructions carefully. Furthermore, drug stores also offer capsaicin creams to be applied topically.

Enhancing your Meals With Cayenne Pepper

The versatility of cayenne peppers makes it exceptionally easy to integrate them into your diet. Powdered cayenne may be mixed with stews, omelets, chilis, soups, and pasta. You can add chopped cayenne to stir-fried meals or even to baked goods for a spicy twist. For those who often use salt to add flavor to their dishes, cayenne pepper is an excellent alternative to cut down on the added sodium

The Side Effects of Cayenne Pepper

Consuming cayenne pepper is generally safe for most individuals. However, eating too many of these peppers can result in various side effects, such as an upset stomach. Individuals sensitive to spices may feel an uncomfortable burning sensation in their mouths. Cayenne pepper and other spicy foods may be unsuitable for those with gastroesophageal reflux disease (GERD) or irritable bowel syndrome (IBS).

Cayenne pepper in supplement form should be avoided by individuals who are taking medications that slow blood clotting. If you’re having surgery in the near future, it’s best to refrain from taking cayenne supplements. Furthermore, pregnant or breastfeeding women, as well as children, should also avoid taking these supplements, as there isn’t enough research to support their safety in these circumstances.

In cooking, cayenne pepper adds a spicy and pungent flavor to a wide range of dishes, including soups, sauces, and marinades. It is a key ingredient in various cuisines around the world, such as Mexican, Cajun, and Indian.

Before Supplementing Cayenne Pepper

It is vital to consult with your healthcare provider first before using capsaicin for medical purposes. Your doctor will guide you accordingly on how to fit cayenne supplements into your diet. Let your doctor know if you have any underlying health conditions or are taking any medications. For quality assurance, purchasing your supplements from a trusted source or one with third-party verification is crucial.

In Conclusion

Cayenne pepper, known scientifically as Capsicum annuum, offers a plethora of health benefits, most of which are possible thanks to the capsaicin compound in the peppers. Supplementing your diet with cayenne peppers has the potential to improve immunity, boost digestive health, and promote weight loss. Cayenne pepper is generally safe for most individuals and is easy to add to one’s favorite dishes.