More Than A Spice - The Health Benefits of Cayenne

In this blog we uncover the amazing history of the cayenne pepper and how its diverse use and popularity continues to grow. If you are enamored by the beauty of this shiny, red, hot pepper, then you will want to learn more about 5 potential health benefits of cayenne and why you may want to consider adding this to your dietary intake.

Uncovering the Story of the Cayenne Pepper

The social and cultural aspects of food have always intrigued me, with great respect for the people and their history. Food is essential for nourishment and also pivotal in shaping cultural identity.

It is also a tangible gift from the generations that came before us. There's a story to be told, an appreciation of tradition, determination, and cultural identity.

Food is also an expression of community, of sharing and belonging, and a reminder of how sustainability was influenced by environmental, social, and cultural factors.

Taking a minute to appreciate the food set in front of us is a nice way to revere the people who came before us.

So, let’s learn a bit more about this little beauty and its story.

History

The cayenne pepper was first used among the Native Americans about 9,000 years ago.¹ There are two main types of cayenne peppers which include Capsicum annuum and Capsicum frutescens, both belonging to the Solanaceae or nightshade family. These edible plants served to not only add some flavor and heat to their meals, but were also used for medicinal purposes.^{1, 2}

A natural compound, called capsaicin found in the cayenne pepper is noted to have beneficial properties. Over the centuries, benefits of cayenne spice were used in the cuisines of Mexico, Southern Italy, Southeast Asia and China, and has also been part of traditional Indian Ayurvedic, Chinese, Japanese, and Korean medicine practices.³

The use of capsaicin or the active ingredient in cayenne pepper was believed to help with gastrointestinal (GI) upsets, support the circulatory system, and to stimulate one’s appetite.³ It has also been applied topically to the skin for pain relief for arthritis and sore muscles.

The cayenne pepper is still very popular today and is used in various meat dishes, soups, and hot sauces. We can find cayenne peppers growing in almost all parts of the world. This pepper is found in a variety of markets, as well as in the powdered form.

Interested in finding out more? Well, let’s read on and start with delving into the nutrient profile of the cayenne pepper.

Nutritionally Speaking

Cayenne’s popularity has surely stood the test of time and that is quite impressive, actually! But what’s the story about the nutritional composition of this red-hot spice?

According to the data from the U.S. Department of Agriculture’s (USDA) food database, nutrients based on the amount of 1 tablespoon of cayenne pepper in the powdered form provides: beta carotene, vitamins A, B1, B2, B3, B6, C, D, E, K, and folate to name a few.^{4, 5} These vitamins, minerals like magnesium, and naturally protective plant compounds like flavonoids and carotenoids (antioxidants) like zeaxanthin and lutein are also found in the cayenne pepper.⁴

The cayenne pepper’s nutritional value is good, providing some vitamins and minerals, fiber, and antioxidants. When taking a look at powder versus a fresh pepper, both forms provide some nutritional benefits. The amounts will obviously differ, because the serving sizes looked at include small measurements like tablespoon, versus the 3.3 ounces or (100 grams) of the actual pepper fruit.

Also, keep in mind that the amount a person actually consumes is usually small, limiting the nutrients provided per serving.

5 Potential Health Benefits of Cayenne

We are all looking for natural ways to support our everyday efforts to promote positive health habits. Here are some potential health benefits of cayenne that may pique your interest.^{6, 7, 8, 9, 10,}

1. Rich in plant-based nutrients like phytochemicals. Cayenne pepper is naturally rich in phytochemicals such as flavonoids, carotenoids, anthocyanins, and phenolic acids. Capsaicin, a phytochemical, functions as an antioxidant and may help to protect cells from cellular oxidation. These plant-based compounds may also provide anti-inflammatory, and antimicrobial activities, altering bacterial growth.
2. May support your gut. Many factors affect gut health. Consuming a diet rich in fruits and vegetables as well as grains help to support our GI and its microbiome. But studies are now looking at potential gut benefits of adding spices to our diets like capsaicin. Emerging evidence suggests that polyphenol-rich foods, like spices, may actually function like a prebiotic and positively impact the growth of good bacteria in our gut’s bacterial community. We look forward to see more studies in the future that will continue to support the role spices play in gut health.
3. May support heart health. There’s a lot of interest around the benefits of capsaicin and heart health. Studies, mostly in animals looked at the effect capsaicin has on keeping blood vessels healthy by expanding them, encouraging healthy blood flow. This allows the heart to not work too hard, decreasing blood pressure. Cayenne pepper’s capsaicin may also help to reduce calcium from being deposited in the arteries. In doing so, this supports the arteries to be more pliable, supporting healthy arteries. Additional studies are needed to see how some of this science directly relates to people.
4. Supports metabolism. According to the Cleveland Clinic, your metabolism may be coaxed by the consumption of fiery foods like cayenne peppers. The capsaicin in these peppers, according to research, may help the body to break down fat and burn more calories. Additionally, there may also be a connection between the brain and capsaicin, affecting a person’s hunger and fullness cues. This means that eating spicy foods may have a greater sense of satiety, ultimately leading to fewer calories consumed during the day.
5. Potential pain relief. Much like those pioneers that preceded us, it is encouraging to see that there are some advances being made with the use of topical capsaicin and potential relief of pain.

Bundling Up the Benefits

As you can see there is beauty in the journey we are on in life. Though the roads wind and we are faced with some trials, we continue to learn.

We should be encouraged by those that laid the path before us continuing to press ahead with a trusting spirit. We are also asked to respect the earth and its bounty.

Whether you planted a garden with your parents or grandparents, or shared food with a neighbor, each time you may be reminded of the love and effort that went into the fruits of the earth.

Wishing you great health and to embrace the health benefits of cayenne.

Disclaimer: This blog contains promotional content about our products. The information provided in this blog is for educational and informational purposes only and should not be construed as medical advice. While the nutritional information and health tips shared here are based on published studies and expert insights, they should not replace advice and treatment from a healthcare professional. Always consult a qualified healthcare provider with any questions you may have regarding a medical condition or health objectives.

References

1. “Cayenne | Complementary and Alternative Medicine | St. Luke’s Hospital.” https://www.stlukes-stl.com/health-content/medicine/33/000230.htm. Accessed 20 April 2024.
2. “Cayenne - Health Encyclopedia - University of Rochester Medical Center.” https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=19&contentid=Cayenne. Accessed 20 April 2024.
3. “Cayenne Information | Mount Sinai - New York.” https://www.mountsinai.org/health-library/herb/cayenne. Accessed 20 April 2024.
4. Joseph, Michael. “Cayenne Pepper: Potential Benefits and Nutrition Facts.” Nutrition Advance, 24 Nov. 2022, https://www.nutritionadvance.com/cayenne-pepper-nutrition/#h-what-does-cayenne-pepper-provide-nutritionally. Accessed 20 May 2024.
5. “FoodData Central.” https://fdc.nal.usda.gov/fdc-app.html#/food-details/170932/nutrients. Accessed 20 May 2024.
6. Hamed, Mansor et al. “Capsaicinoids, Polyphenols and Antioxidant Activities of Capsicum annuum: Comparative Study of the Effect of Ripening Stage and Cooking Methods.” Antioxidants (Basel, Switzerland) vol. 8,9 364. 2 Sep. 2019, doi:10.3390/antiox8090364 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770197/.
7. Bu, Sihan et al. “Minimal Influence of Cayenne Pepper on the Human Gastrointestinal Microbiota and Intestinal Inflammation in Healthy Adult Humans-A Pilot Study.” Life (Basel, Switzerland) vol. 12,11 1849. 11 Nov. 2022, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9695709/.
8. “5 Health Benefits of Cayenne Pepper.” Cleveland Clinic, https://health.clevelandclinic.org/cayenne-pepper-benefits. Accessed 20 May 2024.
9. Luo, Dongling, et al. “Capsaicin Attenuates Arterial Calcification through Promoting SIRT6-Mediated Deacetylation and Degradation of Hif1α (Hypoxic-Inducible Factor-1 Alpha).” Hypertension, vol. 79, no. 5, May 2022, pp. 906–917, doi:10.1161/hypertensionaha.121.18778 https://doi.org/10.1161/hypertensionaha.121.18778.
10. Basith, Shaherin et al. “Harnessing the Therapeutic Potential of Capsaicin and Its Analogues in Pain and Other Diseases.” Molecules (Basel, Switzerland) vol. 21,8 966. 23 Jul. 2016, doi:10.3390/molecules21080966 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6272969/.