Live Longer Habits

Paprika is a vibrant spice brimming with benefits, including vitamin A, capsaicin, and carotenoid antioxidants. These potent compounds play a crucial role in combating inflammation and enhancing cholesterol levels, eye health, and blood sugar regulation, among numerous other advantages. 

Paprika is derived from the dried peppers of the Capsicum annuum plant and comes in a range of profiles—sweet, smoked, and hot—as well as various striking colours like red, orange, and yellow. This spice enjoys global recognition, especially in rice dishes and stews. It’s not just a source of antioxidants but also teeming with essential vitamins and minerals. 

Here are eight scientifically-supported health benefits of paprika: 

1. Rich in Nutrients

Paprika is an excellent source of micronutrients and beneficial compounds. 

Just one tablespoon (6.8 grams) contains: 

- Calories: 19 

- Protein: less than 1 gram 

- Fat: less than 1 gram 

- Carbs: 4 grams 

- Fibre: 2 grams 

- Vitamin A: 19% of the Daily Value (DV) 

- Vitamin E: 13% of the DV 

- Vitamin B6: 9% of the DV 

- Iron: 8% of the DV 

Notably, this modest serving provides nearly 20% of your daily vitamin A needs and is rich in antioxidants, which combat cell damage from free radicals. Such oxidative stress is linked to chronic diseases like heart disease and cancer, making antioxidant-rich foods essential for preventive health. The primary antioxidants in paprika belong to the carotenoid family, including beta carotene, capsanthin, zeaxanthin, and lutein.

2. Supports Vision Health

Paprika is loaded with nutrients that foster eye health, such as vitamin E, beta carotene, lutein, and zeaxanthin. Research links a high intake of these nutrients to a reduced risk of age-related macular degeneration (AMD) and cataracts. Specifically, lutein and zeaxanthin, acting as powerful antioxidants, help shield your eyes from damage. 

A study involving over 1,800 women revealed that those with the highest intake of these nutrients were 32% less likely to develop cataracts than those with the lowest consumption. Another analysis of 4,519 adults found a similar association with lower AMD risk.

3. Fights Inflammation

Certain types of paprika, particularly the hot varieties, contain capsaicin, a compound believed to bind to receptors on nerve cells, reducing inflammation and pain. Consequently, it may provide protection against various inflammatory and autoimmune disorders, including arthritis and digestive issues. 

Several studies confirm that capsaicin-infused topical creams alleviate pain from arthritis and nerve damage, although research exploring capsaicin tablets remains limited. 

In one study, 376 adults with gastrointestinal issues benefited from capsaicin supplements, which safeguarded them against stomach inflammation. Another study demonstrated that 10 days of capsaicin supplementation lessened inflammation from an autoimmune condition in rats. Nevertheless, further studies on paprika itself are warranted. 

4. Enhances Cholesterol Levels

Paprika has the potential to positively influence your cholesterol levels. Capsanthin, a carotenoid found in this spice, is known to elevate HDL (good) cholesterol, which correlates with a lower risk of heart disease. 

A two-week study revealed that rats consuming diets enriched with paprika showed marked increases in HDL levels compared to those on standard diets. The carotenoids in paprika may also contribute to reduced total and LDL (bad) cholesterol, both associated with an increased risk of heart disease. 

In a 12-week trial involving 100 healthy adults, daily intake of 9 mg of paprika carotenoids led to significantly lower LDL and total cholesterol levels compared to a placebo group. However, more thorough investigations are necessary.

5. Potential Anti-Cancer Properties

Paprika boasts various compounds that may guard against cancer. Certain carotenoids found in paprika, including beta carotene, lutein, and zeaxanthin, have exhibited the ability to combat oxidative stress—a factor that heightens cancer risk. 

Importantly, a study involving nearly 2,000 women showed that those with the highest blood concentrations of these carotenoids were 25–35% less likely to develop breast cancer. Furthermore, capsaicin present in paprika may hinder cancer cell proliferation and survival by affecting gene expression. Nevertheless, further extensive research is essential to elucidate the anticancer potential of this spice. 

6. Regulates Blood Sugar

The capsaicin in paprika is instrumental in managing diabetes. This compound is believed to influence genes governing blood sugar regulation and to inhibit enzymes responsible for sugar breakdown in the body, promoting improved insulin sensitivity. 

In a 4-week study involving 42 pregnant women with diabetes, a daily 5 mg capsaicin supplement led to a notable reduction in post-meal blood sugar levels compared to a placebo. Another study with 36 adults indicated that a diet incorporating capsaicin-rich chili pepper significantly lowered blood insulin levels post-meal compared to a chili-free diet, with lower insulin levels typically signalling enhanced blood sugar control. Yet, further research is necessary. 

7. Essential for Healthy Blood

Paprika excels in iron and vitamin E content, both of which are crucial for maintaining healthy blood. Iron is an essential component of haemoglobin, the protein in red blood cells responsible for oxygen transport throughout the body, while vitamin E is required for the formation of healthy cell membranes. Therefore, deficiencies in either of these nutrients can result in decreased red blood cell counts and potentially lead to anaemia, characterised by fatigue and breathlessness. 

A study in 200 young women revealed that inadequate iron intake heightened the risk of developing anaemia by nearly sixfold compared to sufficient intake. Moreover, animal studies indicate that vitamin E plays a vital role in repairing red blood cell damage—deficiency in this vitamin can contribute to anaemia.

8. Simple to Integrate into Your Diet

Paprika is an incredibly versatile spice that lends itself to a wide array of dishes. It is available in three main varieties that differ in taste and vibrant colours, dependant on the cultivation and processing of the peppers. 

Sweet paprika adds a hint of smokiness and complements meats, potato salad, and eggs beautifully, while hot paprika delivers a piquant kick ideal for soups and stews like Hungarian goulash. 

Smoked paprika's unique flavour profile is exceptional in rice, lentils, and bean dishes. You can effortlessly incorporate paprika into everyday meals by sprinkling it on hard-boiled eggs, salad vegetables, dips, cooked rice, roasted potatoes, and salads. Though paprika supplements exist, research on their safety and effectiveness is limited. 

In Conclusion

Paprika is a dynamic spice derived from ground peppers, offering a wealth of beneficial compounds, including vitamin A, capsaicin, and carotenoid antioxidants. These components may prevent inflammation and enhance your cholesterol levels, eye health, and blood sugar control, among many other advantages. You can seamlessly add this spice to a range of dishes, including meats, vegetables, soups, and eggs.

source: healthline