Live Longer Habits

Black pepper is not just a common kitchen spice; it also has several potential health benefits. This versatile spice, made from dried berries of the Piper nigrum vine, has a sharp yet mild flavour that complements many meals.

Often called the “king of spices,” black pepper has been used for thousands of years in traditional medicine due to its valuable plant compounds. 

Here are 11 benefits of black pepper backed by research: 

1. Rich in antioxidants

Black pepper contains a compound called piperine, which acts as a powerful antioxidant. Antioxidants help protect our cells from damage caused by unstable molecules called free radicals. These free radicals can come from various sources, including pollution and sunlight, and their excess can lead to health issues like heart disease and cancer. Some studies suggest that piperine can reduce this type of cell damage. 

2. Has anti-inflammatory effects

Chronic inflammation can contribute to many health problems, such as arthritis, heart disease, and diabetes. Laboratory studies suggest that piperine may help reduce inflammation. For example, in rats with arthritis, it has been shown to decrease swelling and inflammation. However, more research in people is needed. 

3. May support brain health

Animal studies have indicated that piperine may improve brain function and provide benefits for conditions like Alzheimer’s and Parkinson’s disease. For instance, rats given piperine performed better on memory tests compared to those that weren't. Yet, similar studies in humans are necessary to confirm these effects. 

4. May help control blood sugar levels

Piperine may help improve how the body processes blood sugar. Research has found that it can limit spikes in blood sugar after eating. In a small study, participants taking piperine supplements saw improvements in how effectively their bodies used insulin. However, further studies are needed to see if black pepper alone has the same effects. 

5. May lower cholesterol

High cholesterol levels can raise the risk of heart disease. Animal studies suggest that black pepper extract might help lower cholesterol levels. In one study, rats that consumed black pepper with a high-fat diet showed reduced cholesterol levels. More research is needed in humans to confirm these findings. 

6. Possible cancer-fighting properties

Some tests in laboratories have shown that piperine may slow the growth of certain cancer cells and even promote their death. While these early findings are promising, we need more research involving humans to understand the potential cancer-fighting benefits of black pepper. 

7. Nutrient absorption

Black pepper may help the body absorb essential nutrients better. 

8. Gut health

Preliminary research suggests it may promote the growth of beneficial gut bacteria. 

9. Pain relief

Studies in animals have suggested that piperine may act as a natural pain reliever, although human studies are still needed. - 

10. Appetite control

Some people report feeling less hungry after consuming a drink with black pepper, though results can vary. 

11. A versatile spice

Black pepper is a favourite seasoning that enhances many dishes. It works well with vegetables, pasta, meats, and various spices like turmeric and cumin. For added flavour, try using coarsely ground pepper on proteins like tofu, fish, or chicken. 

In summary

Black pepper and its active ingredient, piperine, may offer several health benefits, including antioxidant and anti-inflammatory properties. Although animal studies suggest it could help with cholesterol, blood sugar, brain health, and gut health, more human research is needed to confirm these effects. Regardless, adding black pepper to your meals is a simple way to boost flavour while potentially reaping health benefits.

source:healthline