Introduction
Let us discuss the natural ingredients consumed in our kitchen as spices. Those are used as flavoring agents to prepare mouthwatering dishes. These are black peppers, a spice for vibrant health and flavor. For centuries, these have also been famed for their medicinal value. Therefore, we will discuss another spice known as “black pepper.” This is one of the most commonly used spices in the world. It is made by crushing dried peppercorns from the vine of Piper nigrum.https://www.webmd.com/diet/health-benefits-black-pepper
It has a sharp and slightly spicy taste that goes well with a variety of dishes. But it is more than just a kitchen essential. It is considered the “King of Spices” and has been used for thousands of years in ancient Ayurvedic medicine due to its high concentration of effective and beneficial plant substances. https://www.rxlist.com/supplements/black_pepper.htm
Here are the scientifically proven health benefits of black peppers
- Rich In Antioxidants
Free radicals are unstable molecules that can damage cells. Some free radicals form naturally when you exercise or digest food. However, air pollution, cigarette smoke, and sunlight can create excess free radicals. Excessive free radical damage can cause serious health problems. For example, Inflammation, heart disease, premature aging, and certain types of cancer have been linked to it.
It is rich in the phytochemical piperine. The test-tube studies have shown it to have powerful antioxidant properties. Studies have shown that a diet high in antioxidants can help prevent or slow the harmful effects of free radicals. Test-tube and rodent studies have shown that supplements containing ground peppers and piperine can reduce free radical damage.
For example, rats fed a high-fat diet and either pepper or concentrated pepper extract. Showed evidence of intracellular free radical damage after 10 weeks compared to rats fed only a high-fat diet.
- It Has Anti-inflammatory Properties.
Chronic inflammation can be an underlying factor in many diseases. Such as arthritis, heart disease, diabetes, and cancer. Many laboratory studies suggest that piperine, the main active ingredient in black pepper, may effectively fight inflammation. For example, in a study of rats with arthritis. Treatment with piperine reduced joint swelling and lowered blood markers of inflammation.
In a mouse study, piperine suppressed airway inflammation caused by asthma and seasonal allergies. Humans have not thoroughly studied the anti-inflammatory properties of black pepper and piperine in the human body.
- Have a Positive Effect on The Brain
Animal studies have shown that piperine improves brain function. Particularly, degenerative brain diseases such as Alzheimer’s and Parkinson’s have been shown to have potential benefits from it. For example, a study in rats with Alzheimer’s disease found that piperine improved memory because of the distribution of piperine. It allowed rats to repeatedly navigate mazes more efficiently than rats not given the compound.
In another rodent study, piperine extract appears to reduce the formation of amyloid plaques. Dense accumulations of harmful protein fragments in the brain associated with Alzheimer’s disease were also reduced. We must conduct human studies to determine whether these effects are observed beyond animal research.
- It Can Improve Blood Sugar Control
Studies show that piperine can help improve blood sugar metabolism. In one study, researchers gave rats black pepper extract. It showed a lower rise in blood glucose levels after ingesting glucose compared to control rats. In addition, 86 overweight people who took supplements containing piperine and other compounds for eight weeks had significantly improved insulin sensitivity (a measure of how well the hormone insulin removes glucose from the bloodstream).
However, it is unclear whether the same effect would occur in this study. Which combined many active plants and used only black pepper.https://fusionwords.com/how-to-lower-your-blood-sugar-levels-naturally/
- May Lower Cholesterol Levels
High blood cholesterol is associated with an increased risk of heart disease. Which is a leading cause of death worldwide. The potential of black pepper extract to lower cholesterol has been studied in animals. In a 42-day study, rats fed a high-fat diet and black pepper extract showed lower blood cholesterol levels, including LDL (bad) cholesterol. The same effect was not observed in the control group.
Additionally, black pepper and piperine are thought to enhance the absorption of cholesterol-lowering supplements. Such as turmeric and red yeast rice. For example, studies have shown that black pepper can increase the absorption of curcumin. The active ingredient in turmeric, by up to 2,000%. Still, further studies are needed to determine whether black pepper itself has significant cholesterol-lowering effects in humans.
- May Have Anti-Cancer Properties
Researchers believe that piperine, the active ingredient in black pepper, may have anticancer properties. Although it has not been clinically tested in humans. In vitro studies have found that piperine slows the replication of breast, prostate, and colon cancer cells, causing cancer cell death. Another test-tube study examined 55 compounds from the spice. The researchers found that piperine from black pepper was the most effective in improving conventional treatments for triple-negative breast cancer. That is the most aggressive type of cancer.
Furthermore, piperine has shown promising efficacy in clinical studies in reversing multidrug resistance in cancer cells. A problem that undermines the efficacy of chemotherapy. Although these results are encouraging. More research is needed to understand the potential anticancer effects of black pepper and piperine.
- Increases Nutrient Absorption
Black pepper can enhance the absorption of essential nutrients. Such as calcium and selenium and some of the beneficial plant compounds found in green tea and turmeric. may improve gut health. Gut microbial composition is associated with immune function, mood, chronic disease, and more. Preliminary research suggests that black pepper may increase the number of good bacteria in the gut.
- May Reduce Pain
Although not studied in humans. Research in rodents suggests that piperine in black pepper may be a natural pain reliever.
- You May Lose Your Appetite
In one small study, 16 adults reported decreased appetite after drinking black pepper-based drinks compared to flavored water. However, other studies did not show the same effect.
10. All-Purpose Spice
Black pepper has become a staple in homes around the world. With its delicate sharpness and strong taste. It can be used for many purposes and refines any hearty dish. A pinch of ground black pepper adds delicious flavor to cooked vegetables, pasta dishes, meats, fish, poultry, and more. It also pairs well with other healthy spices such as turmeric, cardamom, cumin, garlic, and lemon zest. For an extra kick and a little crunch. Try it by brushing your tofu, fish, chicken, or other protein with ground pepper or additional spices.
Side Effects
Black pepper is safe for human use in amounts typical for food and cooking. Dietary supplements containing 5 to 20 mg of piperine per serving also appear safe, although research in this area is limited.
However, consuming large amounts of pepper or taking high-dose supplements can lead to unwanted side effects, such as burning in the throat and stomach. Additionally, the pepper may increase the absorption and availability of some medications, such as antihistamines, which relieve allergy symptoms. This works well for poorly absorbed drugs but can also lead to dangerously high absorption of other drugs. Take care while increasing the intake of pepper or taking piperine supplements. Be sure to check with your doctor about possible drug interactions.
Application to Cooking
There are many ways to add black pepper to your diet. Ground pepper, or whole pepper in a jar with a grinder, is widely available at grocery stores, markets, and online. Use pepper as an ingredient in recipes that add flavor and spice to meats, fish, vegetables, salad dressings, soups, stir-fries, pasta, and more.
You can also add a pinch of black pepper to scrambled eggs, avocado toast, fruit, and dipping sauces for a spicy kick. To make a marinade using this seasoning, mix 1/4 cup (60 mL) olive oil with 1/2 teaspoon black pepper, 1/2 teaspoon salt, and any other spices you like. Coat fish, meat, and vegetables with this marinade before making a delicious dish. Black pepper has a shelf life of up to 2–3 years when stored in a cool, dry place.
Black Peppers, Spice for Vibrant Health and Flavor
Conclusion
Black pepper and its active ingredient, piperine, have powerful antioxidant and anti-inflammatory properties. Clinical studies suggest that the pepper may improve cholesterol levels, blood sugar control, and brain and gut health. Although the results are promising. More human studies are required to better understand the exact health benefits of the pepper and its concentrated extracts. Either way, its strong flavor makes a great addition to almost any dish, so
It’s well worth adding this versatile flavor enhancer to your daily cooking routine.
