What are the health benefits of spicy food?

Herbs and spices have been used to inject flavour, aroma and colour to our food and drinks since time eternal. However, beyond their ability to add life to your favourite dishes, they may also have some health perks.

Chilli peppers are rich in healthy compounds such as:

• Vitamins: Vitamin C, A, B6 and K.

• Minerals: Calcium, magnesium, folate, potassium, thiamine, iron, copper.

• Capsaicin: Responsible for the heat in certain peppers.

Capsaicin is also found inside some spices made from chilli peppers. Not all spices contain capsaicin - however, if your food tastes spicy, it very likely does.

What are the potential benefits of spicy food?

Heart disease management and prevention specialist, Michelle Routhenstein, Entirely Nourished, says: "The capsaicin in chilli peppers could offer benefits such as boosting metabolism, reducing pain, delivering antioxidants, and supporting digestion."

Eating chilli peppers may also be linked to benefits such as¹:

• Lowering your chance of developing high blood pressure, heart disease and type 2 diabetes.

• Fighting harmful microbes.

• Reducing inflammation.

Capsaicin may offer some health benefits for your heart.

Shelley Balls, a registered dietitian and nutritionist based in Wyoming, USA, says that eating chilli peppers may improve heart health as they are a good source of vitamins A and C - which can increase blood flow.

A review of all the studies involving spicy chilli food which, when pooled, consisted of more than 500,000 people - followed for nearly ten years - found that those who regularly ate spicy food had a 12% lower chance of death from any cause compared to those who rarely or never ate spicy food. This effect seemed strongest for heart disease².

There's growing evidence that capsaicin consumption can boost metabolism.

Balls says: "Eating spicy foods can help maintain a healthy and diverse gut microbiome. They trigger the release of endorphins, which can help relieve stress - aiding in gut health."

However, she also warns that if you have the following conditions, eating spicy food may make your symptoms worse.

Routhenstein adds: "Spicy foods can boost saliva, gastric juices, and bile - helping digestion and nutrient absorption. But for some, they might worsen acid reflux - when your stomach acid flows back up into your oesophagus - so it's best to enjoy them in moderation."

Although there's evidence to suggest that eating spicy food has long-term health benefits, stronger - less observational - research is needed to confirm these connections. The effects of spicy food also differ from person to person.

Routhenstein explains: "Spicy foods do not directly increase longevity, but may indirectly support overall health through benefits such as promoting heart health, reducing inflammation, and boosting metabolism."

According to Balls, spicy foods - such as chilli peppers - contain antioxidants and have anti-inflammatory properties which can help lower rates of death from heart disease, cancer, and all-cause mortality.

As explained, not all spices contain capsaicin. If you're not a fan of higher spicy heat levels, there are other ways to add depth to your meals.

Routhenstein explains that some milder, everyday spices can offer potential health perks. These include:

• Turmeric - may have anti-inflammatory and antioxidant properties.

• Ginger - may be good for fighting infections and soothing nausea.

• Cinnamon - may have anticancer effects.

• Black pepper - may be good for your digestion, and absorbing nutrients.

• Cumin - may help improve gut health.

The health effects of spices also depend on what you eat with them.

Balls advises: "Stuffing your jalapeno with cream cheese and wrapping it in bacon isn't as healthy as adding minced jalapeno to soups, or mixing it with quinoa, or rice pilaf. Shop-bought hot sauces also usually contain quite a bit of sodium and sugar - so always read the label.

"When it comes to which spicy foods are healthiest, it really depends on your eating pattern. Including spicy foods in a diet rich in whole grains, fruits, vegetables, and legumes will benefit your wellbeing the most."

1. Chopan et al: The Association of Hot Red Chili Pepper Consumption and Mortality: A Large Population-Based Cohort Study

2. Ofori-Asenso et al: Association of Spicy Chilli Food Consumption With Cardiovascular and All-Cause Mortality: A Meta-Analysis of Prospective Cohort Studies