For thousands of years, humans have taken a nearly masochistic pleasure from adding chili peppers to their food. But apart from setting our tastebuds on fire, these spice bombs provide various essential nutrients, antioxidants and plant compounds that help support our overall health.

To be sure, chili peppers are scorching hot superfoods that should be made part of people’s plates, even if only on occasion.

“Hot” health benefits of chili peppers

If you like adding freshly chopped chili peppers to your food or dousing it in hot sauce, you may be doing your health a favor. Chili peppers pack some amazing science-backed benefits – pass the hot sauce, please!

• Supports heart health – Capsaicin, the compound that gives hot peppers their spice, helps raise your levels of “good” cholesterol. This cholesterol helps remove the “bad” artery-clogging cholesterol. Peppers also contain potassium, an essential mineral that helps reduce blood pressure. High cholesterol and high blood pressure both place you at a greater risk of heart disease.
• Boosts cognitive functions – Chili peppers provide high amounts of iron, an essential mineral that is heavily involved in the transfer of oxygen from your lungs to your brain. In fact, studies suggest regularly eating chili peppers may help reduce your risk of dementia and Alzheimer’s disease.
• Relieves pain – When we eat chili peppers, our brain releases endorphins, which are natural feel-good chemicals. Endorphins are nature’s painkillers. Capsaicin also neutralizes chemicals in the brain that are responsible for pain.
• Supports eye health – Chili peppers contain plant compounds that support eye health, like lutein and beta-carotene, the pigment that gives peppers their bright red color. Together, these antioxidants protect your eyes from cataracts, macular degeneration and other eye conditions.
• Soothes digestive problems – Contrary to popular belief, chili peppers actually act as an anti-irritant in your stomach. They’re great for treating stomach ulcers and killing harmful bacteria in the gut.
• Strengthens immunity – Vitamins A and C in chili peppers play a key role in boosting your immunity. They also help fight harmful bacteria and viruses that may cause infection.
• Boosts metabolism – Capsaicin helps boost your metabolism. This means you burn fat at a faster rate. This explains why chili peppers are commonly associated with weight loss.
• Improves longevity – Recent studies have shown that people who eat red chili peppers are more likely to live longer than those who don’t. In fact, one study found that the regular consumption of chili peppers reduced the risk of premature death by 13 percent.
• Protects against cancer – Capsaicin is said to be powerful enough to kill certain cancer cells and slow tumor growth. New research even suggests that capsaicin can slow the progression of breast cancer.
• Promotes red blood cell formation – Chili peppers provide ample amounts of copper and iron, two minerals essential for red blood cell formation.

Recipe for fresh hot sauce

If you like your food hot, then you’ve definitely seen your fair share of empty hot sauce bottles. But instead of going out to buy another one, just make a fresh batch at home using this recipe:

Ingredients for 5 pints:

• 20 habanero peppers
• 15 dried chili de arbol
• 8 garlic cloves, halved
• 5 serrano peppers
• 2 large carrots, peeled and chopped
• 1 large sweet onion, cut into wedges
• 1 cup water
• 3/4 cup white vinegar
• 1/2 cup lime juice
• 3 teaspoons salt
• 1 teaspoon ground black pepper

Preparation:

1. Wear gloves. Halve the habanero and serrano peppers. Discard the stems and seeds.
2. Soak chile de arbol in a bowl with hot water. Set aside for 10 minutes, then strain them.
3. Bring water to a boil in a stockpot. Boil carrots, onion and garlic for 20 minutes or until soft.
4. Using a slotted spoon, transfer the vegetables to a bowl. To the same pot, add the chili peppers and boil for 1 minute. Using a slotted spoon, transfer the peppers to the same bowl with the vegetables.
5. To a blender, add the vegetables and peppers. Pour in water, white vinegar and lime juice, then add salt and ground black pepper. Puree until smooth.
6. Pour the puree into a pot and bring to a boil. Remove from the heat and set aside.
7. Prepare and sanitize enough jars for storing the hot sauce. Pour the sauce into the jars. Set aside to cool at room temperature before refrigerating.

Chili peppers add a fiery kick to your food and confer a long list of incredible health benefits to boot! Elevate your meals by adding some freshly chopped chili peppers or incorporating them into your go-to recipes for a touch of spice.

Sources:

NaturalFoodSeries.com

ScienceDaily.com

TasteOfHome.com