In almost every house there is always a jar of black pepper, as it helps give dishes a little more zing. However, it is usually thought of more as a seasoning than as a spice that you are going to take for its properties, or as most people know, it is recommended to use it together with turmeric, to improve its assimilation in recipes.

Black pepper is, without a doubt, a fabulous condiment for those who enjoy its spicy touch, but perhaps you will be encouraged to include it more in your dishes when you discover that it has other properties that make it very valuable by herself.

Before you have to know that the grains of black, green and white pepper They are not different species of pepper. All three come from the same plant (Piper nigrum), originally from Asia. The difference is in the state of ripeness of the grain and its treatment: black pepper is the whole and partially ripe fruit; The green one is the unripe fruit; and the white is the peeled seed.

The aroma and The properties are greater in freshly ground pepper, so it is worth purchasing it whole and grinding it immediately. This leads us to focus on black pepper, which includes the whole, riper fruit. This spice has been shown to have antibacterial properties and its compounds also help protect the integrity of genetic material. But there is much more.

Properties and benefits of black pepper

1. Acts as an antioxidant

Free radicals are unstable molecules that They can damage the cells and tissues of our body. Some are produced by your own metabolism when you exercise or digest food. In moderate doses they are used by the immune system to attack pathogenic bacteria and viruses, but when produced in excess they become a problem: they are related to inflammation, premature aging, heart disease and some types of cancer.

Black pepper is rich in a plant compound called viperin, with powerful antioxidant properties that prevent or delay the damaging effects of free radicals.

Some combinations enhance these antioxidant properties of black pepper. Adding it to green tea, for example, is one of the easiest and most effective ways to achieve that effect. Although it is also daring, another option is to add a little black pepper to the coffee; In this case, the combination especially contributes to protecting the brain, another of the benefits of black pepper that you will find below.

2. It has anti-inflammatory properties

Chronic inflammation can be a underlying factor for many diseases such as arthritis, heart disease, diabetes and cancer.

The piperinemain active ingredient of pepper, effectively fights inflammation, as has been proven in studies with animals that suffered from arthritis. Viperin treatment reduced joint swelling and blood markers of inflammation, according to an article published in Arthritis Research and Therapy.

Don’t hesitate to add black pepper to your anti-inflammatory menus, whether or not combined with turmeric, the anti-inflammatory spice par excellence.

3. It is beneficial for the brain

Piperine has been shown to improves brain function in animal studies. In particular, it has shown potential benefits for symptoms related to degenerative brain diseases such as Alzheimer’s and Parkinson’s disease.

A study in rats with Alzheimer’s disease found that piperine improved memory, and in another study, the formation of amyloid plaques that are related to the progression of the disease decreased. However, studies in humans are needed to confirm these effects.

4. Improves blood sugar control

Studies indicate that viperin can improve blood sugar metabolism, favoring lower peaks. In one study, 86 overweight people who took a supplement containing piperine and other compounds for 8 weeks experienced significant improvements in sensitivity to insulin, the hormone that controls blood sugar levels.

5. Reduces cholesterol levels

Black pepper extract has been studied in animals for its potential to lower cholesterol levels. In a 42-day study with mice fed a high-fat diet and a black pepper extract they showed reduced blood cholesterol levels, including LDL (bad) cholesterol compared to the control group.

6. Increases nutrient absorption

In addition to multiplying the absorption of curcumin up to 20 times, black pepper can increase the assimilation of essential nutrients such as calcium and selenium.

Black pepper in cooking

Black pepper has become a staple ingredient in kitchens around the world. A pinch of ground black pepper isn’t just for salad; It is a tasty condiment also for cooked vegetables and pasta dishes.

You can also sprinkle tofu and other vegetable proteins with freshly ground pepper, among other seasonings. It combines perfectly with turmeric, cardamom, cumin, garlic and lemon zest.

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