Health Benefits of Black pepper
Black pepper is more than just a spice.
It is packed with several health benefits that we
may not know about.
From boosting digestion to promoting weight loss, black
pepper has been used for centuries in traditional medicine to treat
various ailments.
So, if we want to learn more about how black pepper can
improve our health and well-being, then keep reading this article.
Number 1
Loaded with antioxidants
Free radicals are molecules that are known to cause
damage to cells in the body due to their instability.
While the body naturally produces some free radicals
during processes such as digestion and exercise.
Exposure to environmental factors like pollution,
cigarette smoke, and UV rays can increase their levels beyond what the
body can handle.
This excess free radical damage has been linked to a
range of health problems, including inflammation, premature aging, heart
disease, and cancer.
Fortunately, black pepper contains a plant compound
called Piperine that has been found in test-tube studies to possess
powerful antioxidant properties.
Antioxidants can help to neutralize free radicals and
prevent or delay the damage they cause.
Research has suggested that incorporating black pepper
or piperine supplements into our diet may reduce free radical damage.
For example,
A study involving rats found that those fed a high-fat
diet along with black pepper or a concentrated black pepper extract had
significantly fewer markers of free radical damage in their cells after 10
weeks than those fed a high-fat diet alone.
Number 2
Promotes weight loss
A study published in the Journal of Agricultural and
Food Chemistry in 2012 investigated the mechanisms behind piperine's
ability to reduce the number of fat cells in the bloodstream.
The study found that piperine actually switches off the
genes responsible for fat formation.
Additionally, animal research published in Biochemical
and Biophysical Research showed that mice fed a high-fat diet supplemented
with piperine lost belly fat and overall weight without reducing their
food intake.
This is due to two processes: Adipogenesis, which
decreases waist size, body fat, and other is cholesterol levels; and
thermogenesis, which activates fat-regulating receptors in the body,
raises basal body temperature, and boosts metabolism.
Number 3
Has anti-inflammatory properties
Chronic inflammation is believed to play a role
in the development of various conditions, such as arthritis, heart
disease, diabetes, and cancer.
Laboratory studies have suggested that piperine, the
primary active compound found in black pepper may have the ability to
combat inflammation effectively.
For instance, research conducted on rats with arthritis
showed that administering piperine resulted in reduced joint swelling and
a decrease in blood markers associated with inflammation.
Similarly, in studies conducted on mice, piperine
demonstrated the ability to suppress inflammation in the airways that
often accompany asthma and seasonal allergies.
Number 4
Relieves Cough And Cold
Black pepper has been used for centuries in Chinese
medicine to stimulate circulation and mucous flow.
When combined with honey, the effect is even stronger,
as honey is a natural cough suppressant.
To make a soothing drink, mix a teaspoon of powdered
black pepper with two tablespoons of honey in a cup.
Add boiling water, cover, and let steep for 15 minutes.
Strain and sip the drink three times a day to clear
congestion and sinuses.
Black pepper can also alleviate symptoms of asthma.
A study conducted on asthmatic patients in a specialty
care facility in Trinidad found that administering pepper improved their
condition.
Black pepper can clear the respiratory tract and help
ease other respiratory ailments, such as whooping cough.
Number 5
May improve brain health
Animal studies have shown that piperine may have a
positive impact on brain function.
Research suggests that piperine may hold promise in
alleviating symptoms related to degenerative brain diseases like
Alzheimer's and Parkinson's disease.
For example, a study conducted on rats with Alzheimer's
disease found that administering piperine improved their memory and
enabled them to navigate a maze more efficiently compared to rats that did
not receive this compound.
Additionally, in another study on rodents, piperine
extract was observed to reduce the formation of amyloid plaques, which are
dense protein fragments in the brain that have been associated with
Alzheimer's disease.
However, it's important to note that further research
involving humans is necessary to determine whether the benefits observed
in animal studies translate to humans as well.
Number 6
Reduces the signs of aging
Black pepper is known for its antioxidant properties,
which combat free radicals that contribute to signs of aging and damage to
the skin.
By reducing the appearance of wrinkles, fine lines, and
dark spots, black pepper can help combat premature aging.
To experience the benefits of black pepper for our
skin, consider adding it to our daily diet.
We can also mix a teaspoon of black pepper with equal
amounts of honey or turmeric to create a face mask that enhances our
skin's health and appearance.
Number 7
Can improve blood sugar levels
Research indicates that piperine may have the
potential to enhance blood sugar metabolism.
For instance, in one study, rats that were fed a black
pepper extract showed a smaller spike in their blood sugar levels after
consuming glucose, in contrast to rats in the control group.
Additionally, a group of 86 overweight individuals who
took a supplement containing piperine and several other compounds for 8
weeks experienced notable improvements in their insulin sensitivity,
which is a measure of how effectively the hormone
insulin removes glucose from the bloodstream.
However, it's worth noting that the study involved the
combination of several active plant compounds, and it remains unclear
whether black pepper alone would produce similar effects.
Number 8
Lowers cholesterol levels
High blood cholesterol is a significant risk factor for
heart disease, which is the leading cause of mortality across the globe.
Animal studies have explored the potential of black
pepper extract to lower cholesterol levels.
During a 42-day study, rats that were fed a high-fat
diet along with black pepper extract showed a decrease in their blood
cholesterol levels, including the levels of LDL (bad cholesterol).
Conversely, the control group did not experience the
same effects.
Moreover, black pepper and piperine may improve the
absorption of dietary supplements with cholesterol-lowering effects such
as turmeric and red yeast rice.
For instance, research has indicated that black pepper
could boost the absorption of curcumin, the active component of turmeric,
by up to 2,000%.
Number 9
May help fight cancer
Researchers suggest that piperine may have
cancer-fighting properties.
Although human trials have not been conducted,
test-tube studies indicate that piperine can slow the growth of breast,
prostate, and colon cancer cells and even induce cancer cell death.
Moreover, one study screening 55 compounds from spices
found that piperine was the most effective at enhancing the efficacy of
traditional treatment for triple-negative breast cancer, an aggressive
form of cancer.
Additionally, laboratory studies suggest that piperine
may reverse multidrug resistance in cancer cells, a phenomenon that
reduces the effectiveness of chemotherapy treatment.
Despite these promising findings, further research is
necessary to fully comprehend the cancer-fighting properties of black
pepper and piperine.
Number 10
Improves Digestive Health
Consuming black pepper with meals can promote digestion
by stimulating digestive juices and enzymes, according to research.
In particular, black pepper has been found to have a
positive impact on pancreatic enzymes, which can benefit overall
digestion.
Additionally, black pepper has carminative properties
that can help alleviate stomach gas, flatulence, and colicky pain.
We hope you learned something new and will consider
incorporating black pepper into your daily diet.
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