Top 12 Health Benefits of Cayenne Pepper You Should Know About

Spicy and vibrant, cayenne pepper is more than just a flavor booster in the culinary world. Packed with numerous health benefits, this fiery spice has been used for centuries for its medicinal properties. The benefits of cayenne pepper have long-lasting list, from improving metabolism and promoting weight loss to supporting heart health and providing pain relief. Let's explore the article and learn about those benefits.

But First, Is Cayenne Pepper Healthy?

Unless you are allergic to it, cayenne pepper is healthy as it is loaded with many vital nutrients. For instance, it is significantly rich in vitamins A, B6, C, and K. In one fresh cayenne pepper, you get around 50% of the recommended daily amount (RDA) of vitamin A and 72% of vitamin C. Vitamin A plays a key role in eye vision, immune system, reproduction, and heart, lung, and kidney health.

Compared to the raw form, the powdered form has fewer vitamins. For instance, one teaspoon provides 15% of the RDA of vitamin A.

12 Surprising Health Benefits of Cayenne Pepper

These health benefits make Cayenne pepper the best spice to add to your diet:

1. Boosts Metabolism

• Being a natural metabolism booster, cayenne pepper can significantly boost your metabolism with its active ingredient called “capsaicin,” which helps burn calories.

• Moreover, capsaicin can help control hunger and give a feeling of fullness, which leads to reduced calorie intake.

2. Improves Digestive Health

• The capsaicin in cayenne pepper stimulates the release of enzymes and gastric juices in the stomach that ease food digestion.

• A study shows that the prebiotic effect of cayenne pepper may promote the growth of good gut bacteria, improving the digestive system. 

3. Lowers Blood Pressure

• Capsaicin stimulates the receptors that increase nitric oxide, which contributes to the widening of blood vessels, lowers blood pressure.

• Additionally, it helps reduce inflammation all over the body, which also aids in maintaining blood pressure levels. 

4. Helps Reduce Pain 

• The capsaicin in cayenne pepper acts as a topical analgesic, which helps reduce pain by blocking pain signals & desensitizing nerves.

• Also, capsaicin lowers the amount of substance P, which is a chemical that delivers pain messages to the brain, contributing to pain relief. 

5. Prevents Cancer

• Research has shown that capsaicin can remarkably trigger apoptosis, a programmed cell death of cancer cells.

• It effectively inhibits the migration of cancer cells throughout the body. This, in turn, prevents them from impacting healthy cells in other regions.

6. Clears Nasal Congestion

• Capsaicin in cayenne pepper can thin your mucus and stimulate your sinuses. This will ultimately aid in air circulation, offering you relief.

• Also, its anti-inflammatory properties help reduce inflammation in the sinuses, relieving nasal congestion.

7. Aids in Detoxification

• By stimulating circulation and sweating, cayenne pepper aids in detoxification.

• It is used as a detox drink (made using cayenne pepper and lemon), which flushes out toxins and enhances bodily functions. 

8. Improves Sexual Health

• Capsaicin releases endorphins, which contribute to enhanced blood flow, often linked with improved libido (sexual desire).

• In addition, cayenne pepper can help your body work better and give you more energy, which, in turn, increases your sexual stamina and vitality.

9. Supports Heart Health

• Capsaicin may prevent the formation of plaque on the blood vessel walls, lowering the risk of atherosclerosis and related cardiovascular disease.

• In addition, it boosts blood circulation, which is crucial for heart health and overall cardiovascular function.

10. Maintains Body Weight

• As capsaicin is responsible for improving metabolism, it helps the body burn excessive calories at rest, maintaining a healthy body weight.

• Also, it helps suppress appetite by lowering the levels of ghrelin, a kind of hormone that triggers hunger.

11. Improves Blood Sugar Levels

• Capsaicin in cayenne stimulates the synthesis of insulin, which enhances blood glucose uptake, lowering high blood sugar levels.

• Additionally, its fiber content helps with the controlled release of blood glucose, which prevents an increase in blood sugar levels.

12. Strengthens Immunity

• By releasing immune factors, capsaicin in cayenne pepper improves immunity.

• Moreover, it limits the entry of disease-causing bacteria and fungi into the body, strengthening the immune system. 

Note: Though cayenne pepper provides several health benefits, excessive use might lead to stomach irritation. Always begin with smaller amounts and seek medical guidance if you are living with any underlying health issues. 

Cayenne Pepper Nutrition Facts

Cayenne pepper consists of many nutrients, which make it a nutritious spice to add to your diet. One teaspoon of Cayenne pepper consists of the following nutrients:

Risks of Eating Cayenne Pepper

Both dried and fresh cayenne pepper are safe to consume. However, taking it in an excessive amount can lead to unwanted risks. Those include:

• Upset stomach

• Stomach irritation

• Heartburn

• Burning sensation in the lips and mouth

• Diarrhea

• Stomach pain

• Impacted heart rate or blood pressure

• Allergic reactions like itching and rashes (in rare cases)

Note: If any of these complications persist or bother you, see a doctor.

How to Use Cayenne Pepper?

This is how you can use cayenne pepper in different ways:

• Add to Meals: Sprinkle it into your stir-fries, soups, scrambled eggs, and stews for a quick spicy taste.

• Make a Detox Drink: Blend it with lemon juice, honey, and warm water to prepare a cleansing morning drink.

• Mix with Spice: Add it to your homemade spice marinades or rubs to cook veggies and meats.

• Use as a Snack Seasoning: Sprinkle it over the roasted nuts or popcorn for a zesty kick.

• Use as a Pain Reliever: Mix it with carrier oils like castor or coconut oil to make a topical ointment to relieve pain. 

How Much Cayenne Pepper Can You Have Per Day?

There are no particular dosage guidelines. It all depends on the tolerance of an individual.

• In general, the safe dosage is 2-9 mg.

• If you are adding cayenne pepper to your cooking, use around ⅛ of a teaspoon.

• If you want to take oral capsaicin supplements, use a low dose that is around 2 to 6 mg of capsaicin each day. This means 2-5, 500 mg capsules to fulfill this specific amount.

• However, avoid high-dose supplements as they can cause severe side effects. Those include high blood pressure, irregular heartbeat, and even heart attacks.

• People who are allergic to avocados, bananas, latex, and kiwi can also develop allergies due to cayenne. So, be cautious.

Who Should Avoid Cayenne Pepper?

In general, cayenne pepper is safe to consume. However, some people need to limit or completely avoid it. The people under this category are those who:

• are allergic to capsaicin

• have a stomach ulcer

• have heartburn issues

• have gastroesophageal reflux disease (GERD)

• are breastfeeding

• have inflammatory bowel disease (IBD)

• have a latex allergy

• take certain medications like aspirin, diabetes medications, blood thinners, ciprofloxacin, and theophylline.

Substitutes for Cayenne Pepper

If you have run out of cayenne pepper and want a flavor like it, try these substitutes:

• Paprika: Milder & smoky and great for mild heat and color.

• Red Chili Flakes: Same heat level and can be easily sprinkled into dishes.

• Hot Sauce: Gives heat and spice.

• Chili Powder: Milder spice with complex flavor.

• Ground Chipotle: Spicy and smoky, making it the perfect option for BBQ dishes.

Final Takeaway

The benefits of Cayenne pepper are remarkable. It can clear congestion, improve digestion, lower blood pressure, improve immunity, prevent cancer, etc., making it a valuable addition to your diet. But, make sure to avoid its excessive use as it can lead to an upset stomach, burning sensation, stomach irritation, and heartburn. If you experience discomfort after eating cayenne pepper, see a doctor. Otherwise, you can enjoy it by adding it to your dishes or recipes.