Nutrition Value And Health Benefits

Turmeric is the spice that gives curry its yellow color.

It has been used in India for thousands of years as a spice and medicinal herb.

Recently, science has started to back up what Indians have known for a long time — it really does contain compounds with medicinal properties (1Trusted Source).

These compounds are called curcuminoids, the most important of which is curcumin.

Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant.

However, the curcumin content of turmeric is not that high. It’s around 3%, by weight (2Trusted Source).

Most of the studies on this herb are using turmeric extracts that contain mostly curcumin itself, with dosages usually exceeding 1 gram per day.

It would be very difficult to reach these levels just using the turmeric spice in your foods.

Therefore, if you want to experience the full effects, you need to take a supplement that contains significant amounts of curcumin.

Unfortunately, curcumin is poorly absorbed into the bloodstream. It helps to consume black pepper with it, which contains piperine, a natural substance that enhances the absorption of curcumin by 2,000% (3Trusted Source).

The best curcumin supplements contain piperine, substantially increasing their effectiveness.

Curcumin is also fat soluble, so it may be a good idea to take it with a fatty meal.

SUMMARY Turmeric contains curcumin, a substance with powerful anti-inflammatory and antioxidant properties. Most studies used turmeric extracts that are standardized to include large amounts of curcumin.

2. Curcumin Is a Natural Anti-Inflammatory Compound

Inflammation is incredibly important.

It helps your body fight foreign invaders and also has a role in repairing damage.

Without inflammation, pathogens like bacteria could easily take over your body and kill you.

Although acute, short-term inflammation is beneficial, it can become a major problem when it becomes chronic and inappropriately attacks your body's own tissues.

Scientists now believe that chronic, low-level inflammation plays a major role in almost every chronic, Western disease. This includes heart disease, cancer, metabolic syndrome, Alzheimer's and various degenerative conditions (4Trusted Source, 5Trusted Source, 6Trusted Source).

Therefore, anything that can help fight chronic inflammation is of potential importance in preventing and even treating these diseases.

Curcumin is strongly anti-inflammatory. In fact, it’s so powerful that it matches the effectiveness of some anti-inflammatory drugs, without the side effects (7Trusted Source, 8Trusted Source, 9Trusted Source ).

It blocks NF-kB, a molecule that travels into the nuclei of your cells and turns on genes related to inflammation. NF-kB is believed to play a major role in many chronic diseases (10, 11Trusted Source).

Without getting into the details (inflammation is extremely complicated), the key takeaway is that curcumin is a bioactive substance that fights inflammation at the molecular level (12Trusted Source, 13, 14).

SUMMARY Chronic inflammation contributes to many common Western diseases. Curcumin can suppress many molecules known to play major roles in inflammation.

3. Turmeric Dramatically Increases the Antioxidant Capacity of the Body

Oxidative damage is believed to be one of the mechanisms behind aging and many diseases.

It involves free radicals, highly reactive molecules with unpaired electrons.

Free radicals tend to react with important organic substances, such as fatty acids, proteins or DNA.

The main reason antioxidants are so beneficial is that they protect your body from free radicals.

Curcumin is a potent antioxidant that can neutralize free radicals due to its chemical structure (15Trusted Source, 16Trusted Source).

In addition, curcumin boosts the activity of your body's own antioxidant enzymes (17, 18, 19Trusted Source).

In that way, curcumin delivers a one-two punch against free radicals. It blocks them directly, then stimulates your body's own antioxidant defenses.

SUMMARY Curcumin has powerful antioxidant effects. It neutralizes free radicals on its own but also stimulates your body's own antioxidant enzymes.

4. Curcumin Boosts Brain-Derived Neurotrophic Factor, Linked to Improved Brain Function and a Lower Risk of Brain Diseases

Back in the day, it was believed that neurons weren't able to divide and multiply after early childhood.

However, it’s now known that this does happen.

Neurons are capable of forming new connections, but in certain areas of the brain they can also multiply and increase in number.

One of the main drivers of this process is brain-derived neurotrophic factor (BDNF), which is a type of growth hormone that functions in your brain (20Trusted Source).

Many common brain disorders have been linked to decreased levels of this hormone, including depression and Alzheimer's disease (21, 22).

Interestingly, curcumin can increase brain levels of BDNF (23, 24).

By doing this, it may be effective in delaying or even reversing many brain diseases and age-related decreases in brain function (25Trusted Source).

It may also improve memory and make you smarter, which seems logical given its effects on BDNF levels. However, controlled studies in people are needed to confirm this (26).

SUMMARY Curcumin boosts levels of the brain hormone BDNF, which increases the growth of new neurons and fights various degenerative processes in your brain.

5. Curcumin Should Lower Your Risk of Heart Disease

Heart disease is the number 1 cause of death in the world (27Trusted Source).

Researchers have studied it for many decades and learned a lot about why it happens.

Unsurprisingly, heart disease is incredibly complicated and various things contribute to it.

Curcumin may help reverse many steps in the heart disease process (28Trusted Source).

Perhaps the main benefit of curcumin when it comes to heart disease is improving the function of the endothelium, which is the lining of your blood vessels.

It’s well known that endothelial dysfunction is a major driver of heart disease and involves an inability of your endothelium to regulate blood pressure, blood clotting and various other factors (29Trusted Source).

Several studies suggest that curcumin leads to improvements in endothelial function. One study found that it’s as effective as exercise while another shows that it works as well as the drug Atorvastatin (30Trusted Source, 31Trusted Source).

In addition, curcumin reduces inflammation and oxidation (as discussed above), which play a role in heart disease as well.

One study randomly assigned 121 people, who were undergoing coronary artery bypass surgery, either a placebo or 4 grams of curcumin per day, a few days before and after the surgery.

The curcumin group had a 65% decreased risk of experiencing a heart attack in the hospital (32Trusted Source).

SUMMARY Curcumin has beneficial effects on several factors known to play a role in heart disease. It improves the function of the endothelium and is a potent anti-inflammatory agent and antioxidant.

6. Turmeric Can Help Prevent (And Perhaps Even Treat) Cancer

Cancer is a terrible disease, characterized by uncontrolled cell growth.

There are many different forms of cancer, which still have several things in common. Some of them appear to be affected by curcumin supplements (33Trusted Source).

Curcumin has been studied as a beneficial herb in cancer treatment and been found to affect cancer growth, development and spread at the molecular level (34Trusted Source).

Studies have shown that it can contribute to the death of cancerous cells and reduce angiogenesis (growth of new blood vessels in tumors) and metastasis (spread of cancer) (35Trusted Source).

Multiple studies indicate that curcumin can reduce the growth of cancerous cells in the laboratory and inhibit the growth of tumors in test animals (36Trusted Source, 37Trusted Source).

Whether high-dose curcumin (preferably with an absorption enhancer like piperine) can help treat cancer in humans has yet to be studied properly.

However, there is evidence that it may prevent cancer from occurring in the first place, especially cancers of the digestive system like colorectal cancer.

In a 30-day study in 44 men with lesions in the colon that sometimes turn cancerous, 4 grams of curcumin per day reduced the number of lesions by 40% (38Trusted Source).

Maybe curcumin will be used along with conventional cancer treatment one day. It's too early to say for sure, but it looks promising and is being intensively studied.

SUMMARY Curcumin leads to several changes on the molecular level that may help prevent and perhaps even treat cancer.

7. Curcumin May Be Useful in Preventing and Treating Alzheimer's Disease

Alzheimer's disease is the most common neurodegenerative disease in the world and a leading cause of dementia.

Unfortunately, no good treatment is available for Alzheimer's yet.

Therefore, preventing it from occurring in the first place is of utmost importance.

There may be good news on the horizon because curcumin has been shown to cross the blood-brain barrier (39Trusted Source).

It’s known that inflammation and oxidative damage play a role in Alzheimer's disease, and curcumin has beneficial effects on both (40).

In addition, a key feature of Alzheimer's disease is a buildup of protein tangles called amyloid plaques. Studies show that curcumin can help clear these plaques (41Trusted Source).

Whether curcumin can really slow down or even reverse the progression of Alzheimer's disease in people is currently unknown and needs to be studied properly.

SUMMARY Curcumin can cross the blood-brain barrier and has been shown to lead to various improvements in the pathological process of Alzheimer’s disease.

8. Arthritis Patients Respond Very Well to Curcumin Supplements

Arthritis is a common problem in Western countries.

There are several different types, most of which involve inflammation in the joints.

Given that curcumin is a potent anti-inflammatory compound, it makes sense that it may help with arthritis.

Several studies show this to be true.

In a study in people with rheumatoid arthritis, curcumin was even more effective than an anti-inflammatory drug (42Trusted Source).

Many other studies have looked at the effects of curcumin on arthritis and noted improvements in various symptoms (43Trusted Source, 44Trusted Source).

SUMMARY Arthritis is a common disorder characterized by joint inflammation. Many studies show that curcumin can help treat symptoms of arthritis and is in some cases more effective than anti-inflammatory drugs.

9. Studies Show That Curcumin Has Incredible Benefits Against Depression

Curcumin has shown some promise in treating depression.

In a controlled trial, 60 people with depression were randomized into three groups (45Trusted Source).

One group took Prozac, another group one gram of curcumin and the third group both Prozac and curcumin.

After 6 weeks, curcumin had led to improvements that were similar to Prozac. The group that took both Prozac and curcumin fared best (45Trusted Source).

According to this small study, curcumin is as effective as an antidepressant.

Depression is also linked to reduced levels of brain-derived neurotrophic factor (BDNF) and a shrinking hippocampus, a brain area with a role in learning and memory.

Curcumin boosts BDNF levels, potentially reversing some of these changes (46).

There is also some evidence that curcumin can boost the brain neurotransmitters serotonin and dopamine (47, 48).

SUMMARY A study in 60 people with depression showed that curcumin was as effective as Prozac in alleviating symptoms of the condition.

10. Curcumin May Help Delay Aging and Fight Age-Related Chronic Diseases

If curcumin can really help prevent heart disease, cancer and Alzheimer's, it would have obvious benefits for longevity.

For this reason, curcumin has become very popular as an anti-aging supplement (49Trusted Source).

But given that oxidation and inflammation are believed to play a role in aging, curcumin may have effects that go way beyond just preventing disease (50Trusted Source).

SUMMARY Due to its many positive health effects, such as the potential to prevent heart disease, Alzheimer’s and cancer, curcumin may aid longevity.

The Bottom Line

Turmeric and especially its most active compound curcumin have many scientifically-proven health benefits, such as the potential to prevent heart disease, Alzheimer’s and cancer.

It’s a potent anti-inflammatory and antioxidant and may also help improve symptoms of depression and arthritis.

If you want to buy a turmeric/curcumin supplement, there is an excellent selection on Amazon with thousands of great customer reviews.

It’s recommended to find a product with BioPerine (the trademarked name for piperine), which is the substance that enhances curcumin absorption by 2,000%.

Without this substance, most of the curcumin just passes through your digestive tract.

Coriander is an herb that’s commonly used to flavor international dishes.

It comes from the Coriandrum sativum plant and is related to parsley, carrots, and celery.

In the United States, Coriandrum sativum seeds are called coriander, while its leaves are called cilantro. In other parts of the world, they’re called coriander seeds and coriander leaves. The plant is also known as Chinese parsley.

Many people use coriander in dishes like soups and salsas, as well as Indian, Middle Eastern, and Asian meals like curries and masalas. Coriander leaves are often used whole, whereas the seeds are used dried or ground.

To prevent confusion, this article refers to the specific parts of the Coriandrum sativum plant.

Here are 8 impressive health benefits of coriander.

1. May help lower blood sugar

High blood sugar is a risk factor for type 2 diabetes (1Trusted Source).

Coriander seeds, extract, and oils may all help lower blood sugar. In fact, people who have low blood sugar or take diabetes medication should practice caution with coriander because it’s so effective in lowering blood sugar.

Animal studies suggest that coriander seeds reduce blood sugar by promoting enzyme activity that helps remove sugar from the blood (2).

A study in rats with obesity and high blood sugar found that a single dose (9.1 mg per pound of body weight or 20 mg per kg) of coriander seed extract decreased blood sugar by 4 mmol/L in 6 hours, similar to the effects of the blood sugar medication glibenclamide (3Trusted Source).

A similar study found that the same dosage of coriander seed extract lowered blood sugar and increased insulin release in rats with diabetes, compared with control animals (4Trusted Source).

SUMMARY

Coriander may lower blood sugar by activating certain enzymes. In fact, it’s powerful enough that people with low blood sugar should use it cautiously.

2. Rich in immune-boosting antioxidants

Coriander offers several antioxidants, which prevent cellular damage caused by free radicals.

Its antioxidants have been shown to fight inflammation in your body (5Trusted Source, 6Trusted Source, 7Trusted Source).

These compounds include terpinene, quercetin, and tocopherols, which may have anticancer, immune-boosting, and neuroprotective effects, according to test-tube and animal studies (8Trusted Source, 9Trusted Source, 10Trusted Source, 11Trusted Source).

One test-tube study found that the antioxidants in coriander seed extract lowered inflammation and slowed the growth of lung, prostate, breast, and colon cancer cells (12Trusted Source).

SUMMARY

Coriander is full of antioxidants that demonstrate immune-boosting, anticancer, anti-inflammatory, and neuroprotective effects.

3. May benefit heart health

Some animal and test-tube studies suggest that coriander may lower heart disease risk factors, such as high blood pressure and LDL (bad) cholesterol levels (13 Trusted Source, 14 Trusted Source).

Coriander extract appears to act as a diuretic, helping your body flush excess sodium and water. This may lower your blood pressure (13 Trusted Source).

Some research indicates that coriander may help lower cholesterol as well. One study found that rats given coriander seeds experienced a significant decrease in LDL (bad) cholesterol and an increase in HDL (good) cholesterol (15 Trusted Source).

What’s more, many people find that eating pungent herbs and spices like coriander helps them reduce their sodium intake, which may improve heart health.

In populations that consume large amounts of coriander, among other spices, rates of heart disease tend to be lower — especially compared with people on the Western diet, which packs more salt and sugar (16 Trusted Source).

SUMMARY

Coriander may protect your heart by lowering blood pressure and LDL (bad) cholesterol while increasing HDL (good) cholesterol. A spice-rich diet appears to be associated with a lower risk of heart disease.

4. May protect brain health

Many brain ailments, including Parkinson’s, Alzheimer’s, and multiple sclerosis, are associated with inflammation (17 Trusted Source, 18 Trusted Source, 19 Trusted Source).

Coriander’s anti-inflammatory properties may safeguard against these diseases.

One rat study found that coriander extract protected against nerve-cell damage following drug-induced seizures, likely due to its antioxidant properties (20 Trusted Source).

A mouse study noted that coriander leaves improved memory, suggesting that the plant may have applications for Alzheimer’s disease (21 Trusted Source).

Coriander may also help manage anxiety.

Animal studies demonstrate that coriander extract is nearly as effective as Diazepam, a common anxiety medication, at reducing symptoms of this condition (22 Trusted Source).

Keep in mind that human research is needed.

SUMMARY

The antioxidants in coriander may reduce brain inflammation, improve memory, and reduce anxiety symptoms, though more research is needed.

5. May promote digestion and gut health

Oil extracted from coriander seeds may accelerate and promote healthy digestion (23).

One 8-week study in 32 people with irritable bowel syndrome (IBS) found that 30 drops of a coriander-containing herbal medication taken thrice daily significantly decreased abdominal pain, bloating, and discomfort, compared with a placebo group (24 Trusted Source).

Coriander extract is used as an appetite stimulant in traditional Iranian medicine. One rat study noted that it increased appetite, compared with control rats given water or nothing (25 Trusted Source).

SUMMARY

Coriander may reduce unpleasant digestive symptoms like bloating and discomfort often experienced by people with IBS. It may also boost appetite among some people.

6. May fight infections

Coriander contains antimicrobial compounds that may help fight certain infections and food borne illnesses.

Dodecenal, a compound in coriander, may fight bacteria like Salmonella, which can cause life-threatening food poisoning and affect 1.2 million people annually in the United States (26 Trusted Source, 27 Trusted Source).

Additionally, one test-tube study revealed that coriander seeds are among several Indian spices that can fight the bacteria responsible for urinary tract infections (UTIs) (28 Trusted Source).

Other studies suggest that coriander oil should be used in antibacterial formulations due to its ability to fight food borne illnesses and hospital-acquired infections (29 Trusted Source, 30 Trusted Source).

SUMMARY

Coriander exhibits antimicrobial effects that may help fight food borne illnesses and pathogens like Salmonella.

7. May protect your skin

Coriander may have several skin benefits, including for mild rashes like dermatitis.

In one study, its extract failed to treat diaper rash in infants on its own but could be used alongside other soothing compounds as an alternative treatment (31 Trusted Source, 32 Trusted Source).

Other studies note that the antioxidants in coriander extract may help prevent cellular damage that can lead to accelerated skin aging, as well as skin damage from ultraviolet B radiation (33 Trusted Source, 34Trusted Source).

Furthermore, many people utilize coriander leaf juice for skin conditions like acne, pigmentation, oiliness, or dryness. Nonetheless, research on these uses is lacking.

SUMMARY

Coriander contains antioxidants that may protect your skin from aging and sun damage. It may also help treat mild skin rashes.

8. Easy to add to your diet

All parts of the Coriandrum sativum plant are edible, but its seeds and leaves taste very different. While coriander seeds have an earthy flavor, the leaves are pungent and citrus-like — though some people find that they taste like soap.

Whole seeds can be added to baked goods, pickled vegetables, rubs, roasted vegetables, and cooked lentil dishes. Warming them releases their aroma, following which they can be ground for use in pastes and doughs.

Meanwhile, coriander leaves — also called cilantro — are best to garnish soup or use in cold pasta salads, lentils, fresh tomato salsa, or Thai noodle dishes. You can also purée them with garlic, peanuts, coconut milk, and lemon juice to make a paste for burritos, salsa, or marinades.

SUMMARY

Coriander seeds and leaves both come in handy for everyday cooking but offer very different flavors that determine their best uses.

The bottom line

Coriander is a fragrant, antioxidant-rich herb that has many culinary uses and health benefits.

It may help lower your blood sugar, fight infections, and promote heart, brain, skin, and digestive health.

You can easily add coriander seeds or leaves — sometimes known as cilantro — to your diet.

Keep in mind that many of the above studies use concentrated extracts, making it difficult to know how much coriander seeds or leaves you would need to eat to reap the same benefits.

Chili peppers (Capsicum annuum) are the fruits of Capsicum pepper plants, notable for their hot flavor.

They are members of the nightshade family, related to bell peppers and tomatoes. Many varieties of chili peppers exist, such as cayenne and jalapeño.

Chili peppers are primarily used as a spice and can be cooked or dried and powdered. Powdered, red chili peppers are known as paprika.

Capsaicin is the main bioactive plant compound in chili peppers, responsible for their unique, pungent taste and many of their health benefits.

This article tells you everything you need to know about chili peppers.

Nutrition facts

The nutrition facts for 1 tablespoon (15 grams) of raw, fresh, red chili peppers are (1Trusted Source):

• Calories: 6

• Water: 88%

• Protein: 0.3 grams

• Carbs: 1.3 grams

• Sugar: 0.8 grams

• Fiber: 0.2 grams

• Fat: 0.1 grams

SUMMARY: Chili peppers provide some carbs and offer a small amount of protein and fiber.

Vitamins and minerals

Chili peppers are rich in various vitamins and minerals.

However, since they are only eaten in small amounts, their contribution to your daily intake is minuscule. These spicy fruits boast (2Trusted Source):

• Vitamin C. Chili peppers are very high in this powerful antioxidant, which is important for wound healing and immune function.

• Vitamin B6. A family of B vitamins, B6 plays a role in energy metabolism.

• Vitamin K1. Also known as phylloquinone, vitamin K1 is essential for blood clotting and healthy bones and kidneys.

• Potassium. An essential dietary mineral that serves a variety of functions, potassium may reduce your risk of heart disease when consumed in adequate amounts.

• Copper. Often lacking in the Western diet, copper is an essential trace element, important for strong bones and healthy neurons.

• Vitamin A. Red chili peppers are high in beta carotene, which your body converts into vitamin A.

SUMMARY: Chili peppers are rich in various vitamins and minerals but usually eaten in small amounts — so they don’t contribute significantly to your daily micronutrient intake.

Other plant compounds

Chili peppers are a rich source of spicy-hot capsaicin.

They are also very high in antioxidant carotenoids, which are linked to numerous health benefits.

Here are the main bioactive plant compounds in chili peppers (3Trusted Source, 4, 5Trusted Source, 6Trusted Source, 7Trusted Source,8, 9Trusted Source, 10Trusted Source):

• Capsanthin. The main carotenoid in red chili peppers — up to 50% of the total carotenoid content — capsanthin is responsible for their red color. Its powerful antioxidant properties may fight cancer.

• Violaxanthin. The major carotenoid antioxidant in yellow chili peppers, violaxanthin accounts for 37–68% of the total carotenoid content.

• Lutein. Most abundant in green (immature) chili peppers, lutein’s levels decrease with maturation. High consumption of lutein is linked to improved eye health.

• Capsaicin. One of the most studied plant compounds in chili peppers, capsaicin is responsible for their pungent (hot) flavor and many of their health effects.

• Sinapic acid. Also known as sinapinic acid, this antioxidant has a variety of potential health benefits.

• Ferulic acid. Similarly to sinapic acid, ferulic acid is an antioxidant that may help protect against various chronic diseases.

The antioxidant content of mature (red) chili peppers is much higher than that of immature (green) peppers (3Trusted Source).

SUMMARY: Chili peppers are rich in antioxidant plant compounds that have been linked to various health benefits. Most notable is capsaicin, which is responsible for the pungent (hot) taste of chili peppers.

Health benefits of chili peppers

Despite their burning taste, chili peppers have long been considered a healthy spice.

Pain relief

Capsaicin, the main bioactive plant compound in chili peppers, has some unique properties.

It binds with pain receptors, which are nerve endings that sense pain. This induces a burning sensation but does not cause any real burning injuries.

Even so, high consumption of chili peppers (or capsaicin) may desensitize your pain receptors over time, reducing your ability to sense the burning flavor of chili.

It also makes these pain receptors insensitive to other forms of pain, such as heartburn caused by acid reflux.

One study found that when 2.5 grams of red chili peppers were given daily to people with heartburn, the pain worsened at the beginning of the 5-week treatment but improved over time (11Trusted Source).

This is supported by another small, 6-week study showing that 3 grams of chili each day improved heartburn in people with acid reflux (12).

The desensitization effect does not seem to be permanent, and one study noted that it was reversed 1–3 days after capsaicin consumption stopped (13Trusted Source).

Weight loss

Obesity is a serious health condition that increases your risk of many chronic illnesses, such as heart disease and diabetes.

Some evidence suggests that capsaicin can promote weight loss by reducing appetite and increasing fat burning (14Trusted Source, 15Trusted Source).

In fact, studies show that 10 grams of red chili pepper can significantly increase fat burning in both men and women (16Trusted Source, 17Trusted Source, 18Trusted Source, 19Trusted Source, 20Trusted Source, 21Trusted Source).

Capsaicin may also reduce calorie intake. A study in 24 people who consume chili regularly discovered that taking capsaicin before a meal led to reduced calorie intake (22Trusted Source).

Another study observed a significant reduction in appetite and calorie intake only in those who did not regularly consume chili (23Trusted Source).

Not all studies have found chili peppers to be effective. Other studies saw no significant effects on calorie intake or fat burning (24Trusted Source, 25Trusted Source, 26Trusted Source).

Despite the mixed evidence, it appears that regular consumption of red chili peppers or capsaicin supplements may aid weight loss when combined with other healthy lifestyle strategies (14Trusted Source).

However, chili peppers are probably not very effective on their own. Additionally, tolerance to the effects of capsaicin may develop over time, limiting its effectiveness (15Trusted Source).

SUMMARY: Chili peppers are associated with several health benefits. They may promote weight loss when combined with other healthy lifestyle strategies and may help relieve pain caused by acid reflux.

Potential downsides

Chili peppers may have adverse effects in some individuals, and many people do not like its burning sensation.

Burning sensation

Chili peppers are well known for their hot, burning flavor.

The substance responsible is capsaicin, which binds to pain receptors and causes an intense burning sensation.

For this reason, the compound oleoresin capsicum extracted from chili peppers is the main ingredient in pepper sprays (27Trusted Source).

In high amounts, it causes severe pain, inflammation, swelling, and redness (28Trusted Source).

Over time, regular exposure to capsaicin may cause certain pain neurons to become insensitive to further pain.

Stomach pain and diarrhea

Eating chili can cause intestinal distress in some people.

The symptoms may include abdominal pain, a burning sensation in your gut, cramps, and painful diarrhea.

This is more common in people with irritable bowel syndrome (IBS). Chili can temporarily worsen symptoms in those who are not used to eating it regularly (29Trusted Source, 30Trusted Source, 31Trusted Source).

For this reason, people with IBS may want to limit their consumption of chili and other spicy foods.

Cancer risk

Cancer is a serious disease characterized by abnormal cell growth.

Evidence on the effects of chili on cancer is mixed.

Test-tube and animal studies indicate that capsaicin, a plant compound in chili peppers, may either increase or decrease your risk of cancer (32Trusted Source).

Observational studies in humans link chili pepper consumption to an increased risk of cancer, especially of the gallbladder and stomach (33Trusted Source, 34Trusted Source).

Additionally, red chili powder has been identified as a risk factor for mouth and throat cancer in India (35Trusted Source).

Keep in mind that observational studies cannot prove that chili peppers cause cancer, only that people who ate high amounts of chili peppers were more likely to get it.

Further studies are needed to determine whether heavy chili intake or capsaicin supplements are safe in the long term.

SUMMARY: Chili peppers are not good for everyone. They trigger a burning sensation and may cause stomach pain and diarrhea in some individuals. Some studies associate chili consumption with increased cancer risk.

The bottom line

Chili peppers are a popular spice in many parts of the world and well known for their hot, pungent flavor.

They are rich in vitamins, minerals, and various unique plant compounds.

These include capsaicin, the substance that causes your mouth to burn. Capsaicin is linked to several health benefits, as well as adverse effects.

On one hand, it may help promote weight loss and relieve pain when consumed regularly.

On the other hand, it causes a burning sensation, which is unpleasant for many people, especially those not used to eating chili peppers. It’s also linked to digestive upset.

It’s important to pay attention to your own tolerance levels when eating chili peppers. Using them as a spice may be healthy, but those who experience digestive distress should avoid them.