Black pepper, often known as ‘King of Spices’ is not only a kitchen essential but packs a bunch of benefits that support weight loss. It is a flavour bomb and packs nutrients, together with its intense flavour that not only complements our food but also positively contributes to overall health.
Black Pepper contains bioactive compounds that give this spice its health-boosting qualities. Here, we are going to look at Black Pepper benefits, its uses, and side effects.
What Is Black Pepper?
Piper Nigrum, is the scientific term for black pepper, although it may appear like a common table condiment, it is much more than just a flavour enhancer. This spice, which comes from the dried berries of the peppercorn plant, has uses beyond cooking.
Piperine is a notable chemical found in black pepper. A 2023 published study claims that this naturally occurring alkaloid is responsible for the intense flavour of black pepper and is essential for its health benefits. For instance, Piperine’s anti-inflammatory and antioxidant properties help lower the risk of chronic illness. Furthermore, Piperine increases the bioavailability of vital vitamins and minerals, making it a beneficial supplement to a well-balanced diet.
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Nutritional Value of Black Pepper
Below is a table that outlines the nutritional content of black pepper per serving (2.3grams):
| Nutrient | Amount per Serving (2.3grams) |
| Energy | 5.7 kcal |
| Protein | 0.239 g |
| Carbohydrates | 1.47 g |
| Dietary Fibre | 0.582 g |
| Sugars | 0.015 g |
| 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 mg |
| Betaine (mg) | 0.205 mg |
| Niacin (B3) | 0.026 mg |
| Folate (B9) | 0.391 mcg |
| Vitamin E | 0.024 mg |
| Vitamin K | 3.77 mcg |
Black Pepper Benefits for Health
1. Enhances Digestive Health
One of the well-known black pepper benefits is its ability to improve digestion. Piperine facilitates effective digestion and nutrient absorption by inducing the formation of digestive enzymes. If you are facing gastronomic problems such as bloating and indigestion, they can be relieved by sprinkling a little black pepper on your food.
2. Boosts Metabolism
The outer layer of black pepper plays an important role in the process of fat cell breakdown that helps in increasing metabolic rate as well. The body’s metabolic rate is improved through the thermogenic effect that increases the capacity of the body to burn calories and lose weight. Along with this, Black Pepper is a great add-on to your everyday Green Tea and it helps break down fat with the presence of Phytonutrients.
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3. Antioxidant Properties
Black pepper works great as an antioxidant due to the compound called Piperine. This stops free radicals that damage the body and some studies suggest that a diet high in antioxidants may help prevent the damaging effects of free radicals. Introducing black pepper benefits into your diet may reduce inflammation and oxidative stress, which can lead to heart disease and cancer.
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4. Improves Nutrient Absorption
Black pepper helps maximise the absorption of different nutrients like calcium and selenium from foods. Some studies have shown that it also helps in the absorption of active components of turmeric which is curcumin by 2000%.
5. Relieves Cold and Cough
Because of its healing qualities, black pepper can help you with cough and cold symptoms. It makes breathing easier by assisting in the removal of mucus from the respiratory system.
Just combine two tablespoons of honey and one teaspoon of powdered black pepper in a cup. After adding boiling water to the cup, cover it, and steep for approximately fifteen minutes. You can then strain it and use it as a beverage. To cleanse your sinuses and congestion, do this three times a day.
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6. Improves Oral Health
Black pepper is one of the primary constituents in several gum massage blends. Because of the antibacterial qualities of Piperine, these massages help with toothaches and other mouth infections.
Additionally, pepper’s anti-inflammatory qualities aid in the treatment of gum irritation. Just combine equal parts salt and pepper with water, then massage the mixture onto your gums. Another home remedy is to apply a mixture of black pepper and clove oil on your gums and teeth to improve your oral health.
7. Antibacterial Properties
According to studies, black pepper may contain antibacterial qualities that can help you in the battle against specific kinds of germs. Adding black pepper to your food may help keep the bacteria in your stomach in a healthy balance.
Side Effects of Black Pepper
While black pepper is mostly safe to use, sometimes using it more than necessary can cause problems. Here are some conditions that result from using black pepper:
- Bleeding conditions: A compound found in black pepper called Piperine has been shown to decrease blood coagulation. In theory, those with bleeding disorders may be more likely to bleed if they consume more black pepper than they get from meals.
- Diabetes: Blood sugar levels can be affected by black pepper. Theoretically, ingesting more black pepper than what is essential in food could have an impact on how well people with diabetes regulate their blood sugar. It may be necessary to modify the dosage of diabetes drugs.
- Surgery: The compound Piperine, found in black pepper, can have an impact on blood sugar levels and impede blood coagulation. Theoretically, consuming larger doses of black pepper than what is necessary could lead to problems with bleeding or alter blood sugar levels during surgery. At least two weeks before surgery, you should regulate the intake of black pepper.
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Get Most of Black Pepper Benefits
When you are preparing your next meal, prepare fresh pepper from peppercorns whenever possible. There are more health benefits to consuming freshly ground black pepper than buying pre-grounded pepper powder from the grocery store. Additionally, using fresh peppercorn guarantees that you’re consuming pure black pepper and not pepper combined with other ingredients.
Try one of these recipes to savour all the black pepper benefits mentioned above:
- Add Black Pepper to your salads along with some salt.
- Egg Omelettes and Sunny Side Ups taste good with some fresh Black pepper sprinkled over it.
- Soups taste good with a dash of black pepper sprinkled over it.
- Mashed Potatoes with some butter, black pepper and salt is a great breakfast to begin your day.
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Conclusion
Black pepper truly demonstrates that it is not a spice that should be limited in the kitchen. When used in a balanced way the spice has the potential to contribute significantly in improving your health. Black pepper benefits not only as a spice to make your food tasty but also as a condiment that can bless you with great health.
Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Beato App does not claim responsibility for this information.
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