Pepper Power

Peppers can spice up a meal, but can they spice up your health? Yes, they can! Chile peppers, such as habaneros, serranos and jalapeños, offer several potential health benefits. Capsaicin, a substance found in these peppers, is believed to be part of the reason why. The hotter the chile pepper, the more capsaicin it contains.

But every pepper – fiery or mild – is a great pepper to put on your plate. They're all rich in nutrients that protect the cells in your body from damage. Their vitamins and phytonutrients are great for preserving good eyesight and reducing the risk of several types of cancer. Though it's unclear exactly how, some research suggests that eating hot peppers can release endorphins, too.

Below are some other important ways peppers benefit health.

They reduce inflammation

Peppers are part of a group of vegetables called "nightshades." Some people align nightshades with increasing inflammation in the body. However, research doesn’t support the association. The nutrients in peppers, such as vitamin C and carotenes, are beneficial to reducing inflammation. Capsaicin, found in hot peppers, inhibits the activity of a protein in your body called "substance P," which plays a major role in the process of inflammation. Tamp down substance P and you tamp down inflammation, which is incredibly damaging to your health if left unchecked.

They reduce congestion

Substances in hot peppers "fire up" secretions that help clear out mucus in your nose and lungs.

They protect against ulcers

Hot peppers can kill certain bacteria in your stomach that contribute to the formation of ulcers. Capsaicin actually inhibits acid formation and encourages the lining of your stomach to produce protective, buffering types of juices. New research suggests its antimicrobial actions may positively influence the bacterial community in your gut as well, which has far-reaching effects on overall health.

They may help with weight control

Eating hot peppers can briefly dampen your appetite during a meal, which may affect how much you choose to eat. Capsaicin's potential boost to gut health may affect how we absorb calories and may rev up your metabolism (the amount of calories you burn in a day) by as much as 10 percent. It's not a huge boost, but every little bit helps.