Black pepper is one of the most common spices. It is made by mixing peppercorn, which is a dried berry from vine Piper nigrum. This has a mildly spicy flavor which is used in many dishes.
But black pepper is more than a kitchen staple. This spice is called the “king of spices” and widely used in ancient Ayurvedic medicine for hundreds of years because of its high concentration of beneficial plant compounds.
Here are 11 proven health benefits of black pepper.
1. Rich in antioxidants
Free radicals are unstable compounds which can damage your cells. Free radicals are produced naturally when you exercise and digest food. But, excess free radicals can be created with exposure to pollution, cigarette smoke, and sunlight. Excess free radical damage may cause major health problems.
Black pepper is rich in piperine, which have potent antioxidant properties. Many studies show that food in antioxidants might help prevent the damaging effects of free radical.
2. Reduces inflammation
Chronic inflammation might be one of underlying factors in many conditions, such as heart disease, diabetes, arthritis, and cancer. Many studies suggested that piperine might effectively fight inflammation. In a mouse study, piperine reduced inflammation in the airways caused due to asthma and allergies. However, the anti-inflammatory features of piperine and black pepper have not yet been studied extensively.
3. Boosts the brain
Piperine has been found to enhance brain function. It has revealed potential benefits for symptoms linked to degenerative brain conditions like Parkinson’s disease and Alzheimer’s. A study in rats suffering from Alzheimer’s disease showed that piperine improves memory, as piperine enabled the rats to run a maze more efficiently than the rat not given the compound. In another study, piperine extract decreased the formation of amyloid plaques that are dense clumps of protein fragments formed in the brain due to Alzheimer’s disease. Studies in humans are required to confirm if these effects are seen outside animal studies.
4. Controls blood sugar levels
Studies reveal that piperine may also help control blood sugar metabolism. In a study, rats given some black pepper extract had a smaller increase in blood sugar level after eating glucose compared to the rats in the control group.
Moreover, 86 overweight people consuming a supplement containing piperine for 8 weeks showed significant improvements in insulin sensitivity. But, it is unclear whether the same results would happen with only black pepper, as a combination of other active plant compounds used in the study.
5. Lowers cholesterol levels
High blood cholesterol is linked to an increased risk of heart diseases, which is the major cause of death in the world. Black pepper extract has the potential to reduce cholesterol level. In a study, rats given a high-fat diet along with black pepper had decreased blood cholesterol level. The same effect was not observed in the control group.
Also, piperine and black pepper are found to boost absorption of dietary supplements which have potential cholesterol-lowering effects. Studies have revealed that black pepper might increase absorption of the active component of turmeric called curcumin by 2,000%. But more studies are required to find whether black pepper has significant cholesterol-lowering effects.
6. Helps fight cancer
Researchers assumed that the active compounds in black pepper, piperine, might have cancer-fighting properties. Though no human trials have been done yet, test tube studies showed that piperine induced the replication of prostate, breast, and colon cancer cell and induced cancer cell death. Another study analyzed 55 compounds from spices and found that piperine from black pepper was very effective in the treatment for triple-negative breast cancer.
Also, piperine has promising effects in many laboratory studies for reversing multidrug resistance in cancer cell — a severe issue which interferes with chemotherapy treatment.
7. Promotes gut health
The makeup of the gut bacteria has been associated with immune function, chronic diseases, mood, and more. Preliminary research has suggested that black pepper might increase the good bacteria in the gut.
8. Boosts absorption of nutrients
Black pepper might increase the absorption of important nutrients like selenium and calcium, as well many beneficial compounds, like those found in turmeric and green tea.
9. May reduce appetite
In a study, 16 people reported reduced appetite after consuming black pepper-based beverage as compared to flavored water. But, other studies didn’t show the same effects.
10. May offer pain relief
Though not yet studied in humans, many studies in rodents revealed that the piperine in black pepper might be a natural pain reliever.
11. Enables weight loss
It might be hard to believe this, but the black pepper is a brilliant ingredient when it comes to extracting essential nutrients from food. The outermost layer has phytonutrients, which break down fat cells, and increases metabolism. If you consume fresh pepper, that is the pepper helping you to get rid of toxins and excess water. But you need to control the consumption – a pinch with your food is enough.