Black pepper (scientific name: Piper nigrum) is a hot,
pungent spice with a host of health benefits. In fact, it is used extensively
in Ayurvedic medicine.
It has an active component called piperine that gives black
pepper its characteristic taste. Plus, it contains iron, potassium, calcium,
magnesium, manganese, zinc, chromium, vitamins A and C, and other nutrients.
Black pepper usually is added to savory dishes when they are
done cooking, otherwise its volatile oils tend to evaporate and diminish its
flavour. Freshly ground black pepper has the most flavor. Peppercorns work well
in soups, stews, marinades, and other sauces that are cooked slowly.
Here are the top 10 health benefits of black pepper.
1. Increases
Nutrient Absorption
The piperine in black pepper enhances the bio availability of
various nutrients such as vitamins A and C, selenium, beta-carotene, and
others, thereby improving your overall health. Bio availability refers to the
amount of a nutrient or supplement that is absorbed by the body.
For example, researchers have found that it can increase the
bio availability of the compound curcumin (found in turmeric) twentyfold.
Curcumin helps fight cancer, infection, and inflammation.
Moreover, piperine stimulates amino acid transporters in the
intestinal lining and inhibits enzymes that help metabolize nutritional
compounds. It also prevents the removal of substances from cells and reduces
intestinal activity, so more substances enter the body in active form and
remain available for use.
2. Improves
Digestion
Black pepper stimulates the taste buds and increases the
secretion of hydrochloric acid in the stomach, which in turn aids proper
digestion. Interestingly, most digestive problems are caused by a lack of
hydrochloric acid rather than excess amounts of it.
By improving digestion, black pepper relieves issues like
colic, bloating, indigestion, flatulence, and constipation. It also has
antibacterial qualities that help treat intestinal diseases caused by bacteria.
3. Stimulates
Appetite
Besides adding flavor to your food and promoting digestion,
black pepper works as an appetite stimulant. Research has shown that black
pepper helps improve the appetite through olfactory stimulation. This makes it
an excellent, simple remedy for those with a poor appetite.
An Ayurvedic remedy specifically for this purpose calls for
consuming a mixture of one-half teaspoon of black pepper and one tablespoon of
jaggery powder (gur). Take this remedy on a regular basis till you see
improvement.
4. Facilitates
Weight Loss
Although it stimulates the appetite, black pepper also can
help you lose weight. The outer layer of peppercorns contains phytonutrients
that encourage the breakdown of fat cells.
A 2010 study of the effects of piperine on the metabolism of
mice revealed that it suppresses fat accumulation in the body. Also, by
improving your metabolism this fat-free food can help you burn calories.
In addition, being a diuretic and diaphoretic herb, it
promotes urination and perspiration, which in turn help flush toxins and excess
water from the body.
5. Relieves Gas
Being a carminative, black pepper relieves stomach gas and
also helps prevent gas formation.If you are prone to stomach gas, try spicing
up your food with black pepper instead of chili powder or peppers.
To cure indigestion and heaviness in your stomach, you can
have a glass of buttermilk mixed with one-quarter teaspoon each of black pepper
and cumin powder.
You can also massage your belly with black pepper oil mixed
with carrier oil (a base oil) to relieve gas pain.
6. Helps Clear
Congestion
Black pepper can be used to clear up a stuffy nose and
congestion as it helps loosen phlegm. It also has antimicrobial properties,
which is why black pepper is included in various cough and cold remedies.
Simply drink a glass of lukewarm water mixed with one-half
tablespoon of black pepper powder, two or three times a day to clear the
respiratory system.
Alternatively, you can try steam inhalation from a pot of
hot water mixed with some black pepper and eucalyptus oil.
Another simple remedy is to sniff a mixture of black pepper
and a few drops of sesame oil. It will induce sneezing but clear your sinuses.
7. Combats
Arthritis
The piperine present in black pepper is highly beneficial
for treating arthritis due to its anti-inflammatory and anti-arthritic
properties.
In addition, this wonderful spice improves circulation,
thereby preventing or reducing joint pain caused by poor circulation.
Researchers have also found that black pepper helps reduce the perception of
pain and arthritic symptoms.
8. Fights
Cancer and Prevents Other Diseases
Black pepper has antioxidant qualities that fight cancer,
particularly colon and breast cancer. A study done at St. Louis University in
Missouri found that black pepper can help inhibit colon cell proliferation due
to its significant anti-proliferative activity. Furthermore, its polyphenol
content protects against high blood pressure, diabetes, and cardiovascular
disease.
9. Works as a
Natural Antidepressant
The piperine in black pepper acts as an antidepressant by
increasing serotonin production. Serotonin is a neurotransmitter important for
mood regulation. Low levels of serotonin are associated with depression.
Moreover, piperine increases beta-endorphins in the brain
and promotes mental clarity. Endorphins work as natural painkillers and mood
elevators. They reduce stress and promote a feeling of wellness that alleviates
anxiety and melancholy. So, add black pepper in your daily meals to improve
your cognitive functioning and lift your mood.
10. Treats
Teeth and Gum Problems
As it reduces pain and inflammation, you can use black
pepper with its partner salt to reduce gum inflammation along with problems
like bad breath and bleeding gums.
Just mix equal amounts of both salt and pepper in a few
drops of water, and massage your gums with the mixture. To alleviate a
toothache, mix a pinch of black pepper powder in clove oil and apply it on the
affected area.
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