Jalapeños are hot peppers that are spicy chili peppers. They are small, green, or red in color, and moderately spicy, according to Erica Julson of Healthline. Jalapeños are commonly used in Mexican cuisine but are popular all over the world. They're also high in nutrients and have numerous health benefits. Jalapeños are high in vitamins, minerals, fiber, and antioxidants while being low in calories. One raw jalapeños contains the following nutrients, according to Nutrition Data:
- Calories: 4
- Fiber: 0.4 grams
- Vitamin C: 10% of the RDI
- Vitamin B6: 4% of the RDI
- Vitamin A: 2% of the RDI
- Vitamin K: 2% of the RDI
- Folate: 2% of the RDI
- Manganese: 2% of the RDI
Jalapeno peppers, like most fruits and vegetables, are high in fiber. Erica Julson stated that for a person consuming 2,000 calories per day, one pepper provides 2% of the RDI. Jalapenos are also high in vitamin C and vitamin B6. Vitamin C is an antioxidant that fights free radical damage and keeps your skin healthy and firm, whereas vitamin B6 is a necessary nutrient that participates in over 140 bodily reactions. Capsaicin, an alkaloid that gives peppers their characteristic spicy flavor and is responsible for many of their health benefits, is one of the most unique compounds in jalapenos.
According to a study conducted by Stephen Whiting and colleagues, jalapenos may aid in weight loss by increasing metabolism, increasing fat burn, and decreasing appetite. Several studies have found that capsaicin and other related compounds known as capsaicinoids can increase metabolism by 4-5% per day, potentially making weight loss easier. Capsaicinoid supplements have been shown to reduce abdominal fat and appetite, allowing people to consume 50-75 fewer calories per day.
Capsaicin has strong anti-cancer properties and can kill over 40 different types of cancer cells without harming normal cells, according to laboratory studies. Capsaicin inhibits cancer cell growth and division, slows the formation of new blood vessels around cancer tumors, and prevents cancer from spreading to other parts of the body. Human studies, however, have not replicated the anti-cancer benefits found in lab studies. In fact, several human studies have found that eating chili peppers on a regular basis is associated with an increased risk of cancer. However, not all studies have found this link. According to a study conducted by Joseph C. Maroon and colleagues, capsaicin is an effective pain reliever when used externally. Based on the findings of a 2011 study by Maria de Lourdes Reyes-Escogido. It relieves pain by temporarily blocking pain receptors in the affected area. A burning sensation may be felt at first, followed by numbness and the absence of pain.
MN Satyanarayana claims that stomach ulcers can be caused by a variety of factors, including the growth of H. pylori bacteria in the stomach, high levels of stomach acid, low blood flow to the stomach, overuse of NSAID pain relievers, alcohol consumption, smoking, and stress While it is widely assumed that spicy food such as jalapeños can cause or aggravate stomach ulcers, research has shown that this is not the case. Erica Julson also stated that eating jalapeños may help fight infections. Cooking spices and herbs have long been used to help prevent spoilage and food poisoning. Compounds found in hot chili peppers are particularly effective at inhibiting the growth of common foodborne bacteria and yeasts. Furthermore, Capsaicin can help reduce the impact of these factors, potentially keeping your heart healthy. Diabetes, high cholesterol, and high blood pressure are all major risk factors for heart disease. Eating 5 grams of chili peppers before a high-carb meal has been shown to help stabilize blood sugar levels and prevent large spikes after meals.
While eating jalapeños has many potential health benefits, there are some potential side effects. After eating, the most common side effect is a temporary burning sensation in the mouth. This reaction can range from mild to severe depending on the spiciness of the chili. Jalapenos can be consumed raw, cooked, smoked (also known as chipotle peppers), dried, or powdered. Jalapeños are, indeed, versatile and nutritious fruit that can be consumed in a variety of ways. While they are generally safe, they can cause a temporary burning sensation in the mouth and unpleasant intestinal side effects in some people. If you enjoy spicy foods and have no adverse reactions, jalapeños can be a healthy addition to your diet.
DMO II Marie-Claire Gaas
References:
1. 7 Surprising Health Benefits of Jalapeños
By Erica Julson, MS, RDN, CLT — Updated on March 10, 2018
https://www.healthline.com/nutrition/jalapeno-health-benefits
2. Peppers, jalapeno, raw Nutrition Facts & Calories
https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/3043/2
3. Capsaicinoids and capsinoids. A potential role for weight management? A systematic review of the evidence
Stephen Whiting, Emma Derbyshire, B K Tiwari
https://pubmed.ncbi.nlm.nih.gov/22634197/
4. Natural anti-inflammatory agents for pain relief
Joseph C. Maroon, Jeffrey W. Bost, and Adara Maroon
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3011108/
5. Capsaicin and gastric ulcers
M N Satyanarayana
