Is Black Pepper Good for You?

Is black pepper good for you? This is a common question asked by people who love the popular spice. Black pepper is used in various cuisines and recipes. Recently, the spice has gained popularity due to the presence of piperine, a compound known to have several potential health benefits.

Piperine has been studied by researchers, and a strong association has been found between the consumption of this molecule and a reduced risk of many diseases, including cancer. Recent cancer research studies have found several molecular mechanisms and properties that make black pepper beneficial.

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Black Pepper Benefits and Nutritional Profile

Black peppers and white peppers are rich in piperine (Image via Unsplash/Christina Rumpf)

According to the U.S. Department of Agriculture, a teaspoon of black pepper contains:

• Energy: 5.77 kcal
• Protein: 0.239 grams
• Carbohydrates: 1.47 grams
• Fiber: 0.582 grams
• Sugars: 0.015 grams
• Calcium: 10.2 mg
• Iron: 0.223 mg
• Magnesium: 3.93 mg
• Phosphorus: 3.63 mg
• Potassium: 30.6 mg
• Sodium: 0.46 mg
• Zinc: 0.027 mcg
• Manganese: 0.294 mcg
• Selenium: 0.113 mcg
• Fluoride: 0.787 mcg
• Niacin: 0.026 mg
• Folate: 0.391 mcg
• Betaine: 0.205 mg
• Beta carotene: 7.13 mcg
• Lutein + zeaxanthin: 10.4 mcg
• Vitamin E: 0.024 mg
• Vitamin K: 3.77 mcg
• Vitamin A (retinol activity equivalents): 12.6 mcg

There are no guidelines on how much black pepper a person should consume. Black pepper is considered a safe spice to use in almost all savory recipes.

The table above shows the nutritional content of black pepper seeds. Piperine extracts from black pepper do not contain any nutrients. Industrially, piperine is extracted using a solvent and is available in powder or capsule form. The anti-inflammatory properties of piperine make black pepper good for health.

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Why is Black Pepper Good for You? Health Benefits of Black Pepper

Anti-inflammatory properties make black pepper good for you. (Image via Unsplash/Robina Weermeijer)

Black pepper contains anti-inflammatory compounds, including piperine, which can offer several potential health benefits, including:

Reduced inflammation

Piperine is an antioxidant compound present in black pepper that may help regulate inflammatory processes in the body.

Inflammation has been linked with chronic conditions like cancer, heart disease, type 2 diabetes mellitus, cognitive decline, dementia, and irritable bowel disease. Consuming black pepper can reduce risk of these diseases.

Reduced chronic pain

Consuming black pepper may reduce chronic joint pain. Several herbal supplements include piperine as an anti-inflammatory ingredient. Piperine extracts are more beneficial in reducing chronic pain than black pepper seeds.

Reduced oxidative damage

Black pepper may help reduce the levels of harmful free radicals in the body, which can cause oxidative damage. Free radicals are harmful molecules that cause damage to the DNA. Damage to genetic materials is associated with premature aging and cancer.

Improved immunity

Consuming black pepper can also help strengthen the immune system. Reduced inflammation is associated with a stronger immune system and lesser occurrence of infectious diseases. These health benefits make black pepper good for you.

Black pepper as a medicinal agent

In traditional medicine, black pepper is used to treat several common health issues, including digestive health. In the last few years. Piperine has been extensively studied, and promising results have been obtained.

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Is Black Pepper Good for You?

Essential nutrients and antioxidant compounds make black pepper good for you. These compounds protect the organs from oxidative damage and stress.

Antioxidants are also associated with a reduced risk of dementia and other neurodegenerative diseases, including Alzheimer's disease. It's a popular spice used across cuisines, and its strong flavor makes black pepper good for you. Piperine present in black pepper enhances the absorption of other essential nutrients. Popular multivitamin supplements and pre-workout powders contain piperine extract for better results.

You can include this popular spice in your daily cooking without any concerns. Keep in mind that piperine is the main component that makes black pepper good for you, and purified extracts work better than the raw compound. You can buy piperine supplements for better health benefits.

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Indranil Biswas is a dietician and personal trainer with a diploma in dietetics and personal training with a specialization in sports nutrition and strength training.

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