If spicy is not among your favorite flavors, consider giving it a try, because it is associated with a good number of health benefits. A little more spice could make your life longer. This is the conclusion of a study published in the British Medical Journal who analyzed data from 490,000 people aged 30 to 79 and found that the more spicy they consumed, the lower the risk of death for any reason.
More specifically, they found that participants who had the habit of eating spicy foods 6 or 7 days a week They had a 14% lower risk of dying than those who took them less than once a week. To make your dishes spicier you can use foods rich in capsaicin, such as cayenne pepper.
A subsequent study published in the Journal of the American College of Cardiology has specified that chili is especially effective in reducing mortality from cardiovascular disease. The research was carried out in Italy with 23,000 participants who were divided between chili consumers and non-consumers.
The authors of the study monitored the health status and habits of the participants for 8 years. After that period, it was found that, among people who consumed hot peppers a minimum of four times a week, there had been 40% fewer heart attacks.
The protective effect of chili is not related to the type of diet followed, although a natural and balanced diet will undoubtedly play in favor of longevity. If the diet is also healthy, protection and life expectancy increase.
The benefits of adding spice to your recipes
Spicy seems to offer general protection, but its effects on the body can be specific.
1. Stronger heart
The cardiovascular system is sensitive to the anti-inflammatory and antioxidant properties of capsaicin. Its consumption is associated with a reduction in cholesterol levels and protection against oxidation, which makes it a danger to heart health.
Also lowers blood pressure, Because regular consumption of capsaicin dilates the walls of blood vessels and contributes to their flexibility.
2. Helps you control weight
Capsaicin helps keep hunger under control. Therefore it is a great help in low-calorie diets to reduce weight. It also has a beneficial effect on the composition of the intestinal microbiota, which in turn is associated with overweight and obesity, among other alterations.
3. Regulates blood sugar rate
Capsaicin is associated with an improvement in markers related to metabolic syndrome. One of them is the blood glucose rate. To the promote the action of insulin, Spicy foods help prevent blood sugar from rising too quickly. For this reason, they are recommended in the complementary control of diabetes.
4. Reduces the risk of cancer
In vitro studies show that capsaicin It acts selectively against diseased cells. Researchers suggest that it can fight cancer in many ways, by inducing the death of cancer cells or stopping their proliferation.
Some studies suggest that it especially prevents stomach and bladder cancers.
5. Improves digestion
It is not true that spicy food, consumed in reasonable doses, is irritating to the stomach and the rest of the digestive system, and that it can contribute to the appearance of ulcers.
On the contrary, spicy food favors the proper functioning of the digestive system and even can prevent ulcers. Capsaicin stimulates the production of gastric juices that facilitate the assimilation of nutrients, improves their absorption and promotes the good condition of the intestinal mucosa.
It can only be contraindicated if you suffer from irritable bowel syndrome or heartburn.
The best, fresh chili
Compared to dried spices (such as cayenne pepper powder), fresh chili seems to be more effective and healthier. Researchers suggest that consuming fresh chili peppers provides more capsaicin and nutrients that may also contribute to its positive effects, such as vitamin C, beta-carotene or vitamins K and B6.
On the other hand, if fresh chili is taken with a healthy fat such as olive or coconut oils The absorption of capsaicin and fat-soluble nutrients is improved, thereby promoting their beneficial effect.
A trick: If you have dared to eat spicy foods and your tongue is burning, you can reduce that sensation by eating soy yogurt.
Spicy spice mix to have on hand
When you don’t have fresh chilies, you can use a spice mix adapted to your tastes. We propose a combination, but you can introduce variations until you find your exclusive formula.
Ingredients for 30 g of mixture
- 1 teaspoon cayenne pepper (reduce or increase the amount to taste)
- 1 teaspoon paprika
- 2 teaspoons ground cumin
- 1 teaspoon oregano
- 1 teaspoon garlic powder