Written By: Vivian Benjamin The King Of Spices Piper Nigrum or as it is commonly called black pepper is a flowering vine from the family Piperaceae. The fruit of this plant is dried to be used as spice in cooking and to heal minor illnesses. This flowering vine grows up to 4 metres in height on supporting trees or poles. The leaves are either 5 to 10 cm long or 3-6 cm long. A single stem generally bears between 20 and 30 fruiting spikes. The use of black pepper started during the 15th and 16th centuries, making this one of the oldest spices. Not only that it is the oldest spice, but it is also the King of Spices. (Check out my article on the Queen of Spices) Black pepper originated from the Malabar Coast of India and thrives in tropical regions. Apart from that, it is also cultivated in Malaysia, Indonesia, China, Sri Lanka, Vietnam and Brazil. Black pepper is spicy in taste due to the chemical compound Piperine found in it. Now let's explore the 7 evidence-based health benefits of black pepper 1. Protect against free radicals Humans are all exposed to environmental hazards due to poor diet, pollution, stress, and unhealthy lifestyles. All these hazards immensely affect the cells in the body. Antioxidants are essential to protect against free radicals that damage your cells. The compound called piperine in black pepper contains high levels of antioxidants. 2. Reduce inflammation Inflammation is the process where your body fights off and removes harmful stimuli, through your immune system so healing can take place. It can be either acute or chronic. Acute inflammation occurs instantly and becomes severe shortly after. Chronic inflammation materialises after several months to years of continuous acute inflammation. Several studies done on black pepper demonstrate that piperine also inhibits anti-inflammatory properties, which help in reducing chronic inflammation. 3. Regulate sugar level Diabetes is a chronic, long-lasting health condition that affects the population worldwide, due to impairment of the pancreas. The prevalence of this illness increases yearly despite many attempts to curb this burgeoning disease. Nevertheless, you can educate yourself to nourish your health by choosing a balanced diet and leading a holistic lifestyle. Black pepper is evidenced to improve insulin sensitivity, therefore; regulating sugar levels. 4. Protects the heart Globally, heart disease is one of the major illnesses that affect the human population and increases the mortality risk. The risk factors include poor diet, lifestyle choices, diabetes, high blood pressure and high cholesterol levels. Studies done on black pepper display that this spice reduces total cholesterol levels, triglycerides levels and low-density lipoprotein (LDL) levels in the blood which benefits heart health. 5. Prevents cancer Cancer is one of the leading causes of death around the world. Many people develop this chronic disease due to poor nutrition choices and unhealthy lifestyles. The most common cancer is breast cancer, lung cancer, colon cancer, rectum cancer and prostate cancer. Black pepper is evidenced to prevent breast cancer, according to several studies. 6. Improve brain function You can live life to the fullest when you care for your mental health. Several studies have shown evidence that the consumption of black pepper increases learning, and improves cognitive functions and memory. Besides that, black pepper is also evidenced to prevent Alzheimer’s disease. 7. Aid in digestion The digestion process is important so the body can absorb the nutrients needed to function. However, certain medical conditions such as heartburn may hinder digestion. Piperine, a compound found in black pepper is evidenced to aid in digestion by stimulating the stomach to secrete hydrochloric acid to ease the digestion process. All in All
Black pepper has always been used in cooking and seasoning vegetables and meat. It is one of the oldest spices used both in culinary arts and functional medicine. Now that you know the health advantages of black pepper, try incorporating them into your daily diet. If you are a frequent user of this spice, there is no need to increase your consumption. Balanced usage of spices is always the healthier option. Nevertheless, if you are new to this, try using black pepper for just 1 serving every day and increase as you see fit. Share in the comments section below your thoughts on consuming this spice and how it has helped your health. Alternatively, you can also share if this is your first time. References 1. Aisha S et al. (2022); Therapeutic Role of Piper nigrum L (Black Pepper) and Pharmacological Activities; International Journal of Biochemistry; 5(1): 15-21. 2. Dixit A et al. (2023); Curcumin and Black Pepper on Human Health; International Journal Of Current Science; 13(1): 728-738. 3. Balakrishnan R et al. (2023); Neuroprotective Effects of Black Pepper and Its Bioactive Compounds in Age-Related Neurological Disorders; Aging and Disease; 14(3):750-777. 4. Khan AU et al. (2021); Prospect of The Black Pepper (Piper nigrum L.) as Natural Product Used to an Herbal Medicine; Journal of Medical Science; 9(F):563-573. 5. Newerli-Guz, J. & Śmiechowska, M. 2022); Health Benefits and Risks of Consuming Spices on the Example of Black Pepper and Cinnamon; Foods; 11(18): 2746. 6. Herbs and Spices by Boris Nemzer & Diganta Kalita (2023)
2 Comments
Philo
19/11/2023 06:01:17 am
Thanks to the author for highlighting the importance of black pepper and its medicinal benefits. I quite often use black pepper in my dishes without knowing the nutritional values. Thanks again for the useful tips about black pepper. God bless.
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Vivian Benjamin
19/11/2023 09:54:00 am
Thank you for the comments, Philo. Its wonderful to hear that you use black pepper often in your cooking. Thank you for sharing your holistic nutrition journey with me. Take care.
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