Eating Black Pepper Daily 4 Things Affects Your Body

Dietitian Jessica Ball, M.S., RD, provided the review.
Black pepper, one of the most popular and commonly used spices in the world, has many health benefits. However, where does black pepper originate? Does the nutritional profile of this food really improve your health? We will solve all these frequently asked questions in one article. Here’s what you need to know

What Is Black Pepper?

Black pepper’s technical name is Piper nigrum, although it may look like a common table spice, it’s just a flavor enhancer. This spice is used outside of cooking and comes from the dried berries of the pepper plant.

Piperine is a remarkable chemical found in black pepper. A 2023 study published in Aging and Disease claims that this naturally occurring alkaloid is responsible for black pepper’s intense flavor and is essential for its health benefits. For example, piperine’s anti-inflammatory and antioxidant properties help reduce the risk of chronic disease. Furthermore, piperine has been shown to increase the bioavailability of important vitamins and minerals, making it a beneficial supplement for a balanced diet.

Black Pepper Nutrition

According to the USDA, one teaspoon of ground black pepper contains:

24 calories
0 g protein
0 g fat
2 g carbohydrate
1 g fiber
4 mg magnesium (1% Daily Value [DV])
31 mg potassium (1% DV)
10 mg calcium (1% DV)

What Happens to Your Body When You Eat Black Pepper Every Day

It can help your body absorb antioxidants better.

Black pepper can help increase the absorption of antioxidant-rich foods, such as fruits and vegetables, when consumed with them. According to a 2019 study, the active ingredient in black pepper, piperine, can increase the bioavailability of antioxidants like turmeric’s curcumin by more than 2,000%, adding flavor and nutritional value to your meals.

According to Kelsey Kunick, RDN, Registered Dietitian Nutritionist and Intuitive Dietitian of Graciously Nourished, “Black pepper contains a compound called piperine that can help your body absorb beta-carotene and other antioxidants like curcumin.”

It may reduce inflammation.

The benefits of piperine extend beyond improving nutrient absorption. This can be extremely important in reducing inflammation levels in the body. Heart disease and arthritis are just two of the health problems associated with chronic inflammation. Studies show that the anti-inflammatory properties of piperine can aid in the treatment of inflammatory disorders; Nevertheless, further investigation is needed to fully understand its potential benefits.

“Black pepper can help your body fight inflammation associated with chronic diseases like Alzheimer’s disease, Parkinson’s disease, arthritis and more by disrupting the inflammatory process,” says Kunick.

It may boost your brain health.

While it may not be a miracle brain booster, adding black pepper to your diet may have some benefits for your brain. The piperine in black pepper reduces your risk of neurodegenerative diseases, which can boost your cognitive function and vitality, according to Aging and Disease Research.

“Black pepper offers benefits for the brain. According to Kunick, “In small animal studies, mice given black pepper supplements improved memory and showed fewer amyloid plaques associated with Alzheimer’s disease than mice not given black pepper supplements.”

Tips for Including Black Pepper in a Healthy Diet

If you like black pepper, adding it to your diet is a great way to improve your general health. To help you get the most out of it, consider these helpful pointers:

Add some flavor and health benefits to your salad by adding black pepper.
Toss with soups and stews: A pinch of black pepper adds flavor and nutrients to any soup or stew, whether robust or comforting.
Pair with turmeric: Research suggests that mixing turmeric with black pepper increases the spice’s active ingredient, curcumin, which has strong anti-inflammatory effects.
Season with black pepper: A little black pepper adds flavor to roasted or steamed vegetables.

Kunick continues, “Black pepper can be used in marinades, rubs, and spice mixes, as well as season foods at different stages of cooking. To give tea a spicy, chai-like flavor and improve absorption of antioxidants, add black pepper to salad dressings or sprinkle over fresh salads.

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