What Are Black Pepper's Health Benefits?

Unbelievably, there are more benefits to the natural spice.

It is likely that you have reached for a set of salt and pepper shakers if you have ever been presented with a plate or bowl of bland food, or even a dish that was lacking a small ingredient. Black pepper is not nearly as dangerous as salt, despite the latter’s well-known risks.

Black pepper research, health benefits, and things to watch out for when using it on your plate are discussed by registered dietitian Gillian Culbertson, RD.

Possible Health Advantages of Black Pepper

Although there has not been much research done on black pepper, what has been done suggests that using pepper has a number of health benefits, such as:

Antioxidants

One important component of black pepper that contributes to these health advantages, such as its antioxidant qualities, is the alkaloid piperine. Culbertson states that while there is currently insufficient evidence in human patients, “studies of piperine in rats have shown these properties exist.”

Anti-inflammatory

Culbertson claims that “piperine has also been linked to potential anti-inflammatory benefits.” At least one study found that “black pepper, when combined with turmeric and ginger, had anti-inflammatory effects on par with prescription medication for patients with osteoarthritis in their knees.” (Turmeric and ginger also have their own benefits!)

nutrient enhancer

“We know that the piperine compound also helps with absorbing nutrients like iron and beta-carotene,” says Culbertson, citing a 2020 study. “It works especially well with turmeric because it makes it easier for the spice’s curcumin compound, which has antioxidant and anti-inflammatory properties, to be absorbed.”

An alternative to salt

However, one of black pepper’s greatest advantages is that it prevents you from eating certain foods. According to Culbertson, “It is a great substitute for salt when you are looking for something to spice up your meal.”

Consuming too much salt can harm your heart by increasing blood pressure, which raises your risk of heart disease, stroke, and heart failure. Culbertson continues, “By eliminating salt, you are giving your food a wonderful flavour while also making it healthier.”

A track record of possible advantages

Other advantages of black pepper, and in particular the piperine it contains, are mentioned. Black pepper has historically been used as a treatment, but Culbertson points out that more research is still needed.

She claims that for thousands of years, various cultures have utilised it as a kind of medicine. “It was used to help with everything from immune enhancement to digestive problems to pain relief.”

Does black pepper have negative health effects?

Although eating too much black pepper can be uncomfortable, it does not have the same detrimental effects on your health as salt. According to Culbertson, “Most of the time, too much black pepper can upset your stomach.” “Excessive use may result in indigestion or heartburn.”

What is the recommended amount of black pepper to consume?

In the end, it is up to you how much black pepper you consume.

You want it to suit your tastes when adding it to food, particularly when substituting it for salt. Simply put, you do not want to go overboard. In addition to having the potential to cause stomach distress, too much black pepper will significantly alter the flavour of your food.

“You can use just a little bit, as much as an eighth of a teaspoon, to help with mineral absorption,” she says. “Up to one or two tablespoons are used in some studies examining its benefits, but that is probably too much for most people to handle.”