Health Benefits of Black Pepper

December 28, 2021

Black pepper or Piper nigrum is one of the best-known spices from the Piperaceae family. Farmers cultivate it for its fruit, peppercorn, typically dried to be used as a seasoning and spice. The fruit of this flower is drupe or stonefruit, which is dark red and has a stone that surrounds a single pepper seed.
Pepper, or more precisely black pepper, is simply these peppercorns and the ground pepper that is derived from them. Black pepper is native to Kerala, on the Indian southwestern coast. It is cultivated in tropical regions.

Any form of peppercorns, whether dried, ground, and cooked, are being used both as a flavoring element and traditional medicine from centuries ago.
The most traded spice all over the world is black pepper since it is of the most common spices to be added to cuisines everywhere.
Its spiciness is because of a chemical compound called piperine.
Black pepper in any form, whether black pepper powder, seeds, or ground black pepper, is available anywhere and is mostly paired with salt for meals, with a sharp and nice spicy flavor going well with numerous dishes.

The absorption of many vital nutrients and beneficial compounds can be increased by consuming black pepper on a daily basis.
According to the research, it can also enhance gut health, reduce appetite and bring pain relief. Here are some other beneficial properties of black pepper:

1. It is high in antioxidants

Some unstable molecules able to damage body cells are called free radicals.
Some of these free radicals are formed naturally, like during exercise or digesting food. But excessive free radicals are formed with exposure to cigarette smoke, pollution, and the sun’s dangerous rays.
The damage of these free radicals can cause major health problems. It is known to be related to inflammation, heart disease, premature aging and cancers.
Black pepper that is rich in piperine can be a powerful antioxidant. According to studies, antioxidants in ground black pepper and also piperine supplements in a diet can prevent or delay the damage of the excessive free radicals.

2. It can improve blood sugar and cholesterol control

Black pepper extract, as an antisugar and anti-cholesterol substance, can control blood sugar metabolism.
Studies indicated that people taking a supplement that contains piperine had improvements in their insulin sensitivity. So it can be an antidiabetic element.
High blood cholesterol is basically associated with the risk of heart disease. Black pepper and piperine, that have cholesterol-lowering effects, may increase dietary supplements’ absorption.

3. It Has anti-inflammatory properties

Chronic inflammation might lead to many health conditions, like arthritis, diabetes, heart disease, and cancer. According to studies, piperine which is the main compound in black pepper can effectively fight inflammation.

4. It can be beneficial for the brain

Piperine may improve brain function and memory. Some studies have also suggested that black pepper may slower degenerative brain conditions.

5. It might have cancer-fighting properties

Researchers assume that piperine, the active compound in black pepper, can have some cancer-fighting properties.
In some studies, piperine slowed the replication of prostate, breast, and colon cancer cells and also induced cancer cell death. It also can enhance the efficacy of traditional treatment for these cancers.

Is Black Pepper good for health?

Black pepper has been a worldwide staple ingredient for thousands of years. This king of spices comes from the dried, unripe fruit Piper nigrum. Black peppercorns and ground black pepper are mostly used in cooking.
Besides seasoning and adding flavor to foods, this spice can act as an antioxidant and has various health benefits. Besides the mentioned ones, black pepper is good for health with the following properties.

As a Powerful source of antioxidants, it fights cellular damage caused by free radicals. Black pepper and piperine contain other anti-inflammatory compounds, including essential oils, limonene and beta-caryophyllene. These two can protect against diseases, inflammation, and cellular damage.

Black pepper can boost the absorption and function of nutrients and beneficial compounds. It may increase the absorption of curcumin which is the active ingredient in the anti-inflammatory spice called turmeric.
Black pepper can also improve the absorption of beta-carotene found in vegetables and fruits that the body converts to vitamin A. Beta-carotene works as a powerful antioxidant.

By inhibiting the muscle spasms in the digestive tract and slowing down the digestion of foods, Black pepper can might also prevent diarrhea and promote proper stomach function.

Consuming black pepper powder can boost the release of enzymes in the pancreas and intestines, helping digest fat and carbs.

How can we use black pepper?

As a versatile spice, Black pepper has become a worldwide kitchen staple in households.
With a sort of mild heat and bold flavor, it can enhance the taste of almost any savory dish. A pinch of ground black pepper is a tasty seasoning for cooked vegetables, poultry, exotic dishes, fish, meat, and many more.
Any form of black pepper extract goes well with many healthful seasonings, like cumin, turmeric, garlic, cardamom, and lemon zest, and can be added to the daily diet.

Can we use black pepper in ketogenic diets?

As a keto-friendly spice, Black pepper is low in carbohydrates, like garlic or ginger, and can be used while following a ketogenic diet. Since serving one teaspoon (2g) of black pepper contains 1.3g of carbohydrates, of which 0.5g comes in dietary fiber forms. So one teaspoon of black pepper has only 0.8g of net carbs.

In summary,

black pepper, as one of the most popular spices in the world and piperine as its main active compound, can have antioxidant and anti-inflammatory properties.
This spice can improve blood sugar control, cholesterol levels, and brain and gut health, offering impressive health benefits.
It can even be the best spice to control diabetes due to these effects.
Its piperine can fight free radicals and also improve digestion and increase the absorption of beneficial compounds.
Rather than flavoring, seasoning and spicing your meal, add some black pepper to your daily diet to take the beneficial advantages of this fabulous spice.