There are potential benefits to an everyday spice that most households keep in their cupboards. We add it to almost every dish we can think of to give it that extra kick or add flavor to something we find bland. I did a deep dive into black pepper and how it may benefit our bodies and support our health. Whether you are looking to support your health or are just curious about how beneficial black pepper can be, here are some surprising truths about how black pepper may benefit our bodies.
Improves blood circulation and lowers blood pressure
Black pepper contains piperine, its main bioactive compound, which many scientists have used in research to study its health properties. Through research, piperine has been shown to inhibit ACE (Angiotensin-Converting Enzyme), which is relevant for those who have been diagnosed with conditions such as high blood pressure, stroke, heart attacks, heart failure, and chronic kidney disease. By inhibiting ACE, black pepper may help relax blood vessels, thereby lowering blood pressure and improving circulation.
Supports Iron Absorption
Due to black pepper’s ability to enhance nutrient absorption, which is why you often see it paired with turmeric, studies have shown that those who are iron deficient may see improvement in their levels as piperine helps increase the absorption of iron in the body. It particularly helps absorb non-heme iron, which is found in leafy greens. Non-heme iron is typically harder for our bodies to absorb on its own. Since it aids absorption, side effects from iron supplements can also decrease because piperine allows your body to take in iron at a steadier rate over time.
Supports healthy digestion
Piperine, the compound in black pepper, has been shown in research to stimulate digestive enzymes and stomach acid production. When consumed, piperine signals the body to prepare for food breakdown. Hydrochloric acid is then released in the stomach, which is important because hydrochloric acid is vital for the breakdown of proteins. By aiding healthy acid production and digestive enzyme activity, black pepper may help our bodies maintain more consistent energy levels throughout the day by properly breaking down food.
Skin health
Due to its coarseness and anti-bacterial properties, black pepper has been used as an exfoliant to brighten and smooth the skin. This exfoliation can also aid in lymphatic flow as it’s rubbed across the skin. In addition, the antioxidant properties of black pepper help fight free radicals, unstable molecules or atoms that cause cellular damage in the body, leading to various diseases and even cancer. These antioxidant properties help keep your skin looking rejuvenated and fresh.
Additional Benefits:
Black pepper has also been shown to help during times of lightheadedness, as the strong odor acts as an awakening agent to the senses. The anti-inflammatory, anti-bacterial, and antioxidant properties may help fight off colds and viruses, keeping our bodies healthy and strong.
How to maximize the benefits of black pepper in daily use:
Too much of a good thing can always be harmful to us. So it is important to consider your health needs, either through personal research or consultation with a medical professional, when changing your diet.
It is recommended to consume only about 1-2 tsp of black pepper per day, as excessive intake can cause adverse effects. The key to anything is that there is safety in moderation. If you experience discomfort, reduce intake and consult a medical professional.
Black Pepper Tea Recipe
- ½ tsp of Black Pepper
- ½ tsp of grated Ginger Root
- Honey or Agave
- Lemon
- 1.5 cups of Water
Boil the water, then add black pepper and graded ginger. Let it simmer for approximately 5-10 minutes and then allow it to cool before straining. Add in honey or agave to taste as a sweetener. Squeeze a few drops of lemon in as well for added benefit and enjoy!
As always, remember that true wellness is built through small, consisten choices- and sometimes those choices begin with ingredients already sitting in your pantry.
