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Black pepper is one of the most commonly used spices worldwide.
It’s made by grinding peppercorns, which are dried berries from the vine Piper nigrum.
It has a sharp and mildly spicy flavor that goes well with many dishes.
But black pepper is more than just a kitchen staple. It has been deemed the “king of spices” and used in ancient Ayurvedic medicine for thousands of years due to its high concentration of potent, beneficial plant compounds
Here are 11 science-backed health benefits of black pepper.
Free radicals are unstable molecules that can damage your cells. Some free radicals are created naturally — such as when you exercise and digest food.
However, excessive free radicals can be formed with exposure to things like pollution, cigarette smoke, and sun rays
Excess free radical damage may lead to major health problems. For example, it has been linked to inflammation, premature aging, heart disease, and certain cancers
Black pepper is rich in a plant compound called piperine, which test-tube studies have found to have potent antioxidant properties.
Studies suggest that a diet high in antioxidants may help prevent or delay the damaging effects of free radicals.
Test-tube and rodent studies have observed that ground black pepper and piperine supplements may reduce free radical damage.
For instance, rats fed a high-fat diet plus either black pepper or a concentrated black pepper extract had significantly fewer markers of free radical damage in their cells after 10 weeks compared to rats fed a high-fat diet alone.
Chronic inflammation may be an underlying factor in many conditions, such as arthritis, heart disease, diabetes
Many laboratory studies suggest that piperine — the main active compound in black pepper — may effectively fight inflammation.
For example, in studies in rats with arthritis, treatment with piperine resulted in less joint swelling and fewer blood markers of inflammation.
In mouse studies, piperine suppressed inflammation in the airways caused by asthma and seasonal allergies
However, the anti inflammatory effects of black pepper and piperine have not yet been studied extensively in people.
Piperine has been shown to improve brain function in animal studies.
In particular, it has demonstrated potential benefits for symptoms related to degenerative brain conditions like Alzheimer’s and Parkinson’s disease
For example, a study in rats with Alzheimer’s disease found that piperine improved memory, as the distribution of piperine enabled the rats to repeatedly run a maze more efficiently than rats not given the compound.
In another rodent study, piperine extract seemed to decrease the formation of amyloid plaques, which are dense clumps of damaging protein fragments in the brain that have been linked to Alzheimer’s disease
Yet, studies in humans are needed to confirm whether these effects are also seen outside animal studies.
Studies suggest that piperine may help improve blood sugar metabolism.
In one study, rats fed a black pepper extract had a smaller spike in blood sugar levels after consuming glucose compared to rats in the control group.
Additionally, 86 overweight people taking a supplement containing piperine and other compounds for 8 weeks experienced significant improvements in insulin sensitivity — a measure of how well the hormone insulin removes glucose from the bloodstream.
However, it’s unclear whether the same effects would occur with black pepper alone, as a combination of many active plant compounds was used in this study.
High blood cholesterol is associated with an increased risk of heart disease, which is the leading cause of death worldwide.
Black pepper extract has been studied in animals for its potential to reduce cholesterol levels.
In one 42-day study, rats fed a high-fat diet and a black pepper extract had decreased blood cholesterol levels, including LDL (bad) cholesterol. The same effects were not seen in the control group.
Additionally, black pepper and piperine are believed to boost the absorption of dietary supplements that have potential cholesterol-lowering effects like turmeric.
For example, studies have shown that black pepper may increase the absorption of the active component of turmeric — curcumin — by up to 2,000%.
Still, more studies are needed to determine whether black pepper itself has significant cholesterol-lowering effects in humans.
Black pepper may benefit health in many other ways according to preliminary research:
Boosts absorption of nutrients. Black pepper may increase the absorption of essential nutrients like calcium and selenium, as well some beneficial plant compounds, such as those found in green tea and turmeric.
May promote gut health. The makeup of your gut bacteria has been linked to immune function, mood, chronic diseases, and more. Preliminary research suggests that black pepper may increase the good bacteria in your gut.
May offer pain relief. Though it has yet to be studied in humans, studies in rodents suggest that the piperine in black pepper may be a natural pain reliever.
May reduce appetite. In a small study, 16 adults reported reduced appetite after drinking a black-pepper-based beverage compared to flavored water. However, other studies did not show the same effects.
Black pepper has become a kitchen staple in households worldwide.
With its subtle heat and bold flavor, it’s versatile and can enhance almost any savory dish.
A dash of ground black pepper can be a tasty seasoning for cooked vegetables, pasta dishes, meat, poultry, and many more.
It also pairs well with other healthful seasonings, including turmeric, cardamom, cumin, garlic, and lemon zest.
For an extra kick and a little crunch, try coating tofu, fish, chicken, and other proteins with coarsely ground peppercorns and additional seasonings.
Black pepper and its active compound piperine may have potent antioxidant and anti-inflammatory properties.
Laboratory studies suggest that black pepper may improve cholesterol levels, blood sugar control, and brain and gut health.
Despite these promising findings, more studies in humans are needed to better understand the exact health benefits of black pepper and its concentrated extracts.
Regardless, this versatile flavor-enhancer is worth adding to your daily cooking routine, as its bold flavor is a great addition to almost any dish.
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