What's the healthiest chili pepper?

Different peppers pack different nutrients and vitamins. However, bell peppers are often considered to be the healthiest type of chili pepper due to their high nutrient density—such as their vitamin C and A content. Plus, they are low in capsaicin, so they are suitable for people who can't tolerate spiciness.

Are mild chiles like jalapenos as healthy as hotter chili peppers?

Mild and hot chili peppers are both full of vitamins and nutrients that are good for you. However, the hotter the chili pepper, generally, the better it is. That's because hotter chili peppers tend to be higher in vitamins C and A due to their higher capsaicin content.

How can you stop the burn after eating chili peppers?

If you are experiencing pain or discomfort after eating a chili pepper, try consuming dairy like a glass of milk. Casein in dairy binds to capsaicin, which helps to wash it away. Acidic foods like lemons of limes may also help; the acidity can neutralize the alkaline capsaicin. Water, on the other hand, will not dissolve capsaicin and may even spread it around the mouth, making it worse.

Are Chili Peppers Good For You? 10 Health Benefits of This Spicy Superfood

hot-red-peppers-GettyImages-1137411634 — Photo:
Mirrorimage-NL/Getty Images

Are chili peppers good for you? Most cultural cuisines offer at least one dish or condiment that will make a bead of sweat drop from your forehead with every bite, many of them thanks to the use of spicy chili peppers—whether it’s North African harissa, Mexican salsa, or Korean gochujang. We know that it's delicious, but we asked experts for chili pepper health benefits. Here’s exactly what makes spicy food—especially chili peppers—so good for your immune system, metabolism, and more.

Brianna Wieser is a registered dietitian nutritionist at MOBE.

Chili Pepper Nutrition and Beneficial Compounds

The world of hot peppers is wide, with some dedicating their lives to learning about the estimated 50,000 varieties of peppers in existence across the globe. The history of hot peppers dates back at least 9,000 years ago, to the region of Bolivia, and use quickly spread throughout Central and South America, thanks to the birds who ate their spicy seeds (poor things). Soon, chili peppers took hold within these cultures as a central component to the dishes they’re known for today.

Whether it be a jalapeño, habañero, serrano, or Thai chile, the spiciness of a hot pepper is based on a measurement system called the Scoville scale. A bell pepper measures in at zero on this scale, whereas a Carolina Reaper comes in at a whopping 2.3 million Scoville Heat Units (SHUs).

Chili peppers are hot because of the plant compound, capsaicin. This antioxidant compound attaches to receptors that send signals of spice and heat to the brain. Capsaicin is most concentrated in the pith or ribs of the chili pepper, which is why many people remove the pith along with the seeds when looking to moderate the heat in their recipes. Here's a look at what other compounds and nutrients that one chili pepper entails.

Water - 39.6 grams
Energy - 18 kcal
Protein - 0.842 grams
Fat - 0.198 grams
Carbohydrates - 3.96 grams
Fiber - 0.675 grams
Sugars - 2.38 grams
Calcium - 6.3 milligrams
Iron - 0.464 milligrams
Magnesium - 10.4 milligrams
Phosphorus - 19.4 milligrams
Potassium - 145 milligrams
Sodium - 4.05 milligrams
Zinc - 0.117 milligrams
Copper - 0.058 milligrams
Vitims A, B, C, E, and K

Health Benefits of Chili Peppers

While there are so many kinds of hot peppers available, most varieties offer similar health benefits, due in large part to the capsaicin and other nutrients they all typically contain. Here are some of the most impressive health benefits of spicy foods, starring fiery-hot chili peppers.

01 of 10

Fight Free Radicals and Inflammation

Since we already have capsaicin on the brain, let’s start with highlighting all the other incredible plant compounds found in hot peppers. Some of the most beneficial include carotenoids, like lutein, capsanthin, and zeaxanthin, and a variety of flavonoids, like quercetin and luteolin. These compounds are antioxidants, meaning they’re effective at preventing and reducing inflammation throughout the body, as well as harmful bacteria and disease-causing free radical molecules.

02 of 10

Support a Healthy Immune System

Chili peppers are known for being excellent sources of both vitamin A and vitamin C. Vitamin A is also an immune-boosting antioxidant and well-known for helping to protect and maintain eye health. Vitamin C offers the same antioxidant and immune-boosting benefits while also helping the absorb iron and promote glowing skin.

03 of 10

Maintain and Improve the Gut Microbiome

“Capsaicin positively influences the gut microbiome, which impacts nearly every system of the body,” says Brianna Wieser, RDN at MOBE. “Plus, this compound has been known to be supportive of optimal digestion.” Research shows that capsaicin can also inhibit acid production while increasing alkaline and mucus secretions, helping to prevent and treat stomach ulcers. Further, a 2022 review found that capsaicin works through multiple pathways to treat and prevent many kinds of gastrointestinal disorders.

04 of 10

Clear Sinuses

Spicy foods often have a reputation for making our noses drip, and that can actually work in our favor. One review found that intranasal capsaicin treatment helped clear up idiopathic (or cause-unknown), non-allergic rhinitis, which is classically characterized by sneezing, congestion, and post-nasal drip. And a second review reiterated these findings. So chilis really can clear up your sinuses!

05 of 10

Boost Metabolism

Hot peppers work on supporting a healthy metabolism in a few different ways. First, the heat-producing effect of this spicy ingredient helps to boost metabolism. Further, studies show that the activation of TRPV1 by capsaicin stimulates brown fat cells, increasing our metabolic rate. Research also shows that pathways mediated by capsaicin in the body can help improve insulin sensitivity, an important aspect in metabolic syndrome and similar disorders, including diabetes.

06 of 10

Combat Cancer

Research shows time and time again that cancer cells don’t stand a chance against capsaicin. One review published in Anticancer Research found that this compound targets multiple cancer pathways, from preventing cancer cell growth and survival to springing tumor-suppressing genes into action. Capsaicin also activates what’s known as the transient receptor potential vanilloid 1 (TRPV1) channel, or capsaicin receptor. A review published in Frontiers in Oncology found that the activation of TRPV1 beneficially impacted the inflammatory and immune responses involved in cancer treatment. A further study found capsaicin to even inhibit growth of certain prostate cancer cells.

07 of 10

Boost Heart Health

With the consumption of capsaicin-rich foods comes heart healthy benefits, too. A Nutrients review found that when we eat capsaicin, and activate the TRPV1 channel, a mechanism protecting the function of our organs involving cardiovascular disease is activated. Another review, completed in 2021, found that chili pepper consumption was associated with lower risk of death from heart disease (and cancer). TRPV1 also helps to regulate blood pressure, a key factor in heart disease.

08 of 10

Protect and Promote Brain Health

Capsaicin also helps to address health concerns surrounding our brains. One Molecules review found capsaicin to be effective in slowing impairment and neurodegeneration in both Alzheimer’s and Parkinson’s disease while also proving to be beneficial in treating dysphagia (or trouble swallowing) following a stroke. This magical compound, in spray form, has also been found to alleviate headache and migraine symptoms, interestingly enough.

09 of 10

Increase Chance of Longevity

As if all the health benefits above weren’t good enough, hot peppers trump themselves by addressing the ultimate health aspiration: living longer (and feeling good while doing it). Researchers have found that eating spicy foods containing hot peppers lowers our risk of all-cause mortality. One meta-analysis found a 25 percent reduction in death from any cause with the regular consumption of chili peppers. Another found the same results.

10 of 10

Soothes Pain

Did you know one of the active ingredients in the Icy Hot is capsaicin? That's right, this compound works topically to relieve pain from arthritis, diabetic neuropathy, psoriasis, or other nerve pain. It also works for pain not related to these conditions, like muscle soreness.

The caveat: Don’t rub a cut, raw chili pepper onto your skin! That will probably just cause you more pain. Instead, choose a product containing capsaicin as an ingredient for soothing pain relief.

Chili Pepper Tips and Safety

If you weren’t a spicy food lover before, you may well be ready to give hot-pepper-filled foods another try. Before jumping in head first, there are a few things to consider.

“It's important to know that some individuals may not tolerate spicy foods, or experience digestive discomfort, when they consume them,” Wieser explains. If you struggle with indigestion or heartburn, eating very spicy foods near bedtime (a.k.a at dinner) can make it worse and disrupt your sleep. So keep the fiery foods to lunchtime, if you love them.

Beyond digestive concerns, it’s also vital to be super mindful when chopping and handling hot peppers, especially the further up the Scoville scale you venture. These ultra-spicy pepper varieties can literally burn your skin and eyes if you’re not careful!

How to Eat More Hot Chili Peppers

There are so many delicious ways to enjoy hot peppers. One super easy way is to invest in a hot sauce you love and, thankfully, there are so many brands to choose from. Cholula, Tabasco, Disco Sauce, Frank’s Red Hot, Tapatío—the list goes on and on. Check the sodium content of the hot sauce you’re after, since it can be high if you’re not careful. Otherwise, you can add red pepper flakes (dried, crushed chili peppers), or chili peppers themselves directly to tons of delicious dishes including stir fries, soups, stews, sauces, dips, pastas, and egg dishes.

Chili Pepper Recipes

Here are some favorite recipes with a spicy kick.

Pasta With Shrimp and Spicy Butter

A zesty seafood pasta dish with a kick, thanks to gochujang (a Korean fermented red chili paste), paprika (made from smoked, dried chilis), and crushed red chili pepper flakes.

GET THE RECIPE

Cheesy Chile Dip

Five different peppers—sweet, jalapeño, poblano, and red Anaheim chili (red jalapeño)—pack a hot punch in this ooey-gooey, game-day-worthy dip.

GET THE RECIPE

Slow Cooker Birria Bowls

A bowl of this hearty and spicy Mexican stew is exactly the pick-me-up you need mid-week.

GET THE RECIPE

Elote Jalapeño Poppers

Elote JalapeÃ±o Poppers — Victor Protasio

Mexican street corn, meet jalapeño poppers—the ultimate spicy app for a hungry crowd.

GET THE RECIPE

Spicy Ground Beef

Healthy doses of chili powder and crushed red pepper take boring old ground beef to the next level.

GET THE RECIPE

Frequently Asked Questions

What's the healthiest chili pepper?

Different peppers pack different nutrients and vitamins. However, bell peppers are often considered to be the healthiest type of chili pepper due to their high nutrient density—such as their vitamin C and A content. Plus, they are low in capsaicin, so they are suitable for people who can't tolerate spiciness.
Are mild chiles like jalapenos as healthy as hotter chili peppers?

Mild and hot chili peppers are both full of vitamins and nutrients that are good for you. However, the hotter the chili pepper, generally, the better it is. That's because hotter chili peppers tend to be higher in vitamins C and A due to their higher capsaicin content.
How can you stop the burn after eating chili peppers?

If you are experiencing pain or discomfort after eating a chili pepper, try consuming dairy like a glass of milk. Casein in dairy binds to capsaicin, which helps to wash it away. Acidic foods like lemons of limes may also help; the acidity can neutralize the alkaline capsaicin. Water, on the other hand, will not dissolve capsaicin and may even spread it around the mouth, making it worse.

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