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Black pepper corns. Just the mere mention of this spice takes you back to the delectable pasta that you had, doesn’t it? Or even the stew whose aftertaste is lingering on your palate. But have you ever wondered that this quintessential spice could possibly be amazing, not just in the kitchen but for your body as well? Probably not, right?
Well, for the record, not many of us are actually aware of the fact that black peppercorns are much than a spice or condiment. The amazing benefits of black pepper don’t just corner themselves to the realm of one of two, rather, for something quite more than that. From being an amazing remedy for anxiety and depression to fighting severe skin diseases like Vitiligo, this single spice does it all.
In this article, we are going to glance through the common yet very prominent health benefits of black pepper that majority of the people are not that aware of. Sit tight and stay hooked!
What is Black Pepper?
Black Pepper, scientifically termed as Piper nigrum, is a flowering vine which is nurtured and cultivated for its unique fruits, which actually are the peppercorns. While the majority of us who use and are familiar with spice often know it as the dried black small round peppercorns, when in reality, the actual fruit of the plant is green in colour and appearance.
The peppercorns are the dried and dehydrated version of the fruit which we use as a condiment and spice in a number of dishes in almost, all the cuisines all over the world. Apart from black pepper, there are two other variants that are consumed and used by people – the green peppercorns and the white peppercorns.
- The black peppercorns are the dried version of the fruit and are the one that is most commonly known and used all around the world.
- The green peppercorns are nothing but the raw and unripe version of the fruit of the flowering vine.
- The white peppercorns are the ones that are extracted from the almost ripe green peppercorns after their skin has been removed. Even this variant is dried and dehydrated for consumption.
Is Black Pepper Good for You?
To answer the question, of course, black peppercorn is actually very beneficial for not just the overall health but for one’s skin and hair as well. Being a vivid source of magnesium, iron and several forms of digestible fibers, this specific herb does it all.
And the array of benefits of black pepper (R) doesn’t just restrict itself to the realms of the peppercorn itself, even the essential oil of this specific fruit, piperine, has outstanding benefits in the field of aromatherapy for treating aching muscles, curing digestive ailments and everything as such.
If you have been trying to quit smoking for good only for the habit to recur continuously, consuming black pepper can do the trick for you. It is loaded with beneficial antimicrobial, antioxidant (R) as well as amazing immune booster properties which make it very beneficial for one’s consumption.
Nutritional Value of Black Pepper
Black Peppercorns reap all their health benefits because of the vivid presence of the wide range of nutrients in them. From soluble fibers to essential vitamins and minerals, these black round kernels have it all.
In order to make it a lot easier, we have tabulated the entire list of nutritional value and facts about Black Pepper that one needs to be accustomed to. The black pepper nutrition is filled with the following:
| Compound | Nutrient Value |
| Energy | 255 Kcal |
| Carbohydrates | 64.81 gm |
| Proteins | 10.95 gm |
| Total Fat | 3.26 gm |
| Cholesterol | 0 mg |
| Dietary Fiber | 26.5 gm |
| Choline | 11.3 g |
| Folic Acid | 10 mg |
| Niacin | 1.142 mg |
| Pyridoxine | 0.340 mg |
| Riboflavin | 0.240 mg |
| Thiamin | 0.190 mg |
| Vitamin A | 299 IU |
| Vitamin C | 21 mg |
| Vitamin E-y | 4.56 mg |
| Vitamin K | 163.7 mg |
| Sodium | 44 mg |
| Potassium | 1259 mg |
| Calcium | 437 mg |
| Copper | 1.127 mg |
| Iron | 28.86 mg |
| Magnesium | 194 mg |
| Manganese | 5.625 mg |
| Phosphorus | 173 mg |
| Zinc | 1.42 mg |
| Carotene-β | 156 mcg |
| Carotene-α | 0 mcg |
| Crypto-xanthin-β | 48 mcg |
| Lutein-zeaxanthin | 205 mcg |
| Lycopene | 6 mcg |
All of these amazing nutrients are jam packed in the black peppercorns. While the hefty consumption of it might feel like it would do something good to your body, it often times doesn’t. The excess consumption ends up causing side effects because of the fact that it is not a food rather a spice which needs to be consumed inconsiderate and sparing amounts to churn the effective benefits.
Health Benefits of Black Pepper
If you were actually here wondering how the consumption of black pepper can actually kick start your health, you have come to the right place. The black pepper benefits range from the mild health concerns to the severe ones.
Check Out the Most Popular Health Benefits Of Black Pepper
1. Benefits of Black Pepper for Weight Loss
While the pungency of the active compound of the Black Peppercorns, Piperine (R), makes you sneeze continuously, the same compound also prevents the excess formation of fat cells in the body. Even study and claims have showcased how it actually might be a possible cure behind helping you lose those excess pounds.
Not just that, black pepper also has a very minimal calorie count in them which is yet another factor that makes it suitable for people who are trying to lose weight and keep their calorie consumption in check. Instead of slathering your chicken salad with cheese and mayonnaise, switch it up with a dash of lime and a sprinkling of the black pepper powder and that should be equally delectable and healthy at the same time.
2. Benefits of Black Pepper for Sore Throat
Black Pepper has beneficial effects in treating a sore throat (R) and more so if the same is accompanied by a vigorous cough. If you have been consistently suffering from a scratchy throat and congested chest, the benefits of black pepper can be very surplus in this regard. It acts as an expectorant and helps soothe the scratchiness and soreness that you are feeling because of excessive coughing.
Pair it with some honey and you are good to go with your day. The combination of honey with black pepper is very beneficial in effectively suppressing the cough and neutralizing the excessive condition of a sore throat and providing some relief to it.
What To Do?
- Take 1 teaspoon of honey and 1 teaspoon of black pepper powder in a cup
- Fill the cup with warm water and mix everything completely
- Let everything steep for 5-10 minutes
- Strain the liquid and sip on this warm liquid throughout the day to get some relief
How Often?
2-3 times a day.
3. Benefits of Black Pepper for Anxiety and Depression
Anxiety and Depression have very pronounced effects in one’s overall mental health. If you have been here wondering how even a simple spice like black pepper could be a possible remedy for something like anxiety and depression, we have got you.
It is primarily believed that the phytocannabinoid-terpenoid effect projected by the black pepper is what helps ease the signs and symptoms related to anxiety and depression. Not just that, the active compound peperine in black pepper also tends to inhibit the function of an enzyme which often ends up disrupting the production and release of dopamine (feel good hormone) (R) in the body.
4. Benefits of Black Pepper for Asthma
Black pepper has beneficial effects in relieving the signs and symptoms concerning asthma. Even a conducted study (R) on a group of subjects in Trinidad confirmed for a fact that the administration of black pepper eased the signs of asthma in the patients.
If you are here wondering how the same is effective, it is primarily because of the fact that black pepper clears out the respiratory tract, thus aiding in relieving one’s difficulty in breathing. Its amazing expectorant and anti-inflammatory properties (R) play a huge role in its cure.
What To Do?
- Increase the inclusion of black pepper in the diet.
- Even the piperine in the black pepper oil helps clear out the respiratory tract so inhale the scent of the black pepper essential oil to clear out the air passages for easy breathing.
How Often?
If you are an asthmatic patient, keep a handkerchief sprayed with a bit of black pepper oil handy at all times.
5. Benefits of Black Pepper for Blood Pressure
The peperine in the black pepper is what does the trick in this case. If you are someone who has been persistently suffering from hypertension, trying out black pepper can be an effective cure from it. There have been multiple studies (R) who claim that the peperine that is found in the black pepper helps in controlling the increase of the blood pressure.
Not just that, the presence of piperine is also connected with the bioavailability of Curcumin (R) which is definitely an added bonus.
6. Benefits of Black Pepper for Digestion
The black pepper health benefits also relays down to its positive impacts on one’s digestive health. It aids in the secretion of gastric acid and juices which is beneficial in the proper digestion process. Consuming black pepper in a meal helps in breaking down the food (R) which further boosts digestion. Not just that, it also enhances the pancreatic activity which, in turn, benefits the entire process.
Not just that, the black pepper uses extend to relieving the stomach gas as well as flatulence because of the carminative properties that it possesses. Instead of gorging down on chilli powder, switch to black pepper instead.
7. Benefits of Black Pepper for Cancer Prevention
Black pepper imposes protective qualities (R) against several types of cancers. It is the active compound Piperine which has impactful effects on preventing the risks of cancer. While it doesn’t directly influence the cancer prevention, it aids in enhancing the absorption of several vitamins and minerals like selenium, Curcumin, Vitamin B etc which has cancer preventing properties in them.
Studies have also related the consumption of black pepper with the lowered risks of developing colon or prostate cancer (R). It is also good for someone who is undergoing cancer treatment and is administered with docetaxel, as the consumption of black pepper boosts the effectiveness of this chemotherapy drug.
8. Benefits of Black Pepper for Cold and Cough
The combination of honey and black pepper for the treatment of cold and cough is one of the most common health benefits of black pepper (R) that has been in practice since several decades. The peppercorns help stimulate the circulation around the body and get rid of the excess mucous which is what commonly ends up helping with relieving the symptoms of cold and cough.
Peppercorns have expectorant properties while the honey used in mixture with it imposes a cough suppressing benefits, which together has amazing overall benefits in aiding with its cure.
What To Do?
- Take 1 teaspoon of honey and 1 teaspoon of black pepper powder in a cup
- Fill the cup with warm water and mix everything completely
- Let everything steep for 5-10 minutes
- Strain the liquid and sip on this warm liquid throughout the day to get some relief
How Often?
2-3 times a day.
9. Benefits of Black Pepper for Ulcer
When I mention the black pepper uses for prevention of Ulcers, it is primarily focused around the Peptic ulcers which are predominantly witnessed in the stomach because of several kinds of abrasions. Several studies (R) have even concluded the fact that it actually does aid in preventing the development of ulcers in the GI tract because of enhanced acidic interactions.
The anti-inflammatory properties of the black peppercorns also play a very crucial role in this regard.
10. Benefits of Black Pepper for Heart Health
Although there are still no concrete evidences to back up the amount of black pepper that aids in the regulation and maintenance of one’s heart health, there are enough evidences to prove the potency of black pepper in boosting one’s overall heart health.
The black pepper benefits the protection of one’s heart health by reducing the levels of excessive cholesterol (R) in the body. The prevention of accumulation of excess cholesterol in the body helps in reducing the risks of atherosclerosis and other forms of heart blockage. Not just that, the administration of piperine has also been found beneficial in helping the condition of hypertension (R) by regulating the blood pressure.
11. Benefits of Black Pepper to Reduce a Toothache
Because of limited research on this salient topic, it is hard to pinpoint out the exact reason as well as a concerted amount of dosage that one needs to be administered with in order to heal the toothache. It is believed that it is the anti-inflammatory properties (R) of the black pepper that helps relieve the symptoms of gum inflammation, which, in turn, relieves the symptoms of a toothache.
What To Do?
- Make a paste using black pepper powder and some clove oil
- Apply this over the tooth and the adjoining gum area that is causing the toothache
- Leave it on for 10-15 minutes or more if you want to
- Rinse off your mouth with some warm water to get everything off
How Often?
2-3 times a day.
12. Benefits of Black Pepper for Fighting Infections
Piperine is believed to impose effective larvicidal properties (R) on the antigens in the body, thereby ensuring to get rid of them in the larval stage itself. The antibacterial properties (R) of the black pepper is what helps perish the persistent presence of the infection causing microbes in the body which ends up curing the infection right from the root.
For effective impacts, make sure that you are increasing the intake of black pepper in your day to day diet for effective impacts.
13. Benefits of Black Pepper as an Antioxidant
The presence of black pepper in the bloodstream has amazing beneficial effects in imposing antioxidant properties (R) on the body. It helps in battering down the presence of excess free radicals in the body which is beneficial in reducing the oxidative stress in the body.
Another study which assessed the antioxidant presence in various food products concluded stating that the black pepper is the one with the maximum amount of antioxidants in them. The antioxidant properties (R) paired with the high phenolic content is an amazing remedy for the prevention of some of the most serious health ailments like that of cancer.
14. Benefits of Black Pepper on Brain Health
The effect of black pepper on brain health (R) correlates to its ability in shunning the functions of a number of inhibitory enzymes which slows down the secretion of some of the pivotal hormones that are responsible for one’s overall brain health and cognitive abilities.
The consumption of black pepper prohibits the actions of the enzymes which disrupt the secretion of hormones like serotonin, melatonin as well as dopamine, all of which have a crucial role in the maintenance of one’s brain health.
Apart from that, black pepper also helps slow down the aging process of the brain (R) and improves the neural functioning of the brain as well. It is very essential in stroke patients as it helps in the protection of the nerve cells by preventing any form of apoptotic action in the area.
15. Benefits of Black Pepper to Improve Blood Circulation
Boosting Blood Circulation is one of the most common health benefits of black pepper that not people are aware of. Even though there are limited resources and study to go by, it is believed that black pepper has vasodilating properties which help in improving the blood circulation (R) throughout the body.
16. Benefits of Black Pepper for Male Fertility
Black pepper is loaded with zinc and magnesium, two of the most essential components that are required for boosting the overall scenario of male fertility (R). The presence or these two compounds helps boost the production of testosterone and other accessory male sex hormones that are crucial for the production of healthy sperm in an individual.
The zinc in the black pepper helps in boosting the sperm production and also in increasing the mobility of the sperm.
17. Benefits of Black Pepper for Reducing Cravings for Smoking
If you have been trying to quit smoking only for the cravings to take over your feelings altogether, the black pepper vapour can be a lot beneficial in this prospect. The pungency of the vapour often helps curb the smoking withdrawals (R) which are often times very effective in helping people quit smoking for good.
Benefits of Black Pepper for Skin
Much like how the consumption of black pepper helps boost one’s overall health, it is beneficial in lifting one’s skin health as well. The amazing nutrients, as well as the antioxidant properties, play significant roles in altering the appearance of one’s skin from the worst to one of the best. The skin benefits of black pepper are very effective and prominent.
18. Benefits of Black Pepper for Improving Skin Health
The combination of beneficial vitamins and minerals along with the pronounced anti-oxidant properties has effective benefits in skin repair and healing. Eating black pepper on a daily basis helps in salient regulation of the sebum secretion along with making the skin appear fresher and rejuvenated from within.
The antioxidant properties help curb the tiredness off of the face by fighting off all the excess free radicals from the body. This helps makes the skin plump, softer and moisturized with little to no traces of dryness. This altogether helps in curing any kind of problems that one faces because of several underlying reasons.
19. Benefits of Black Pepper to Fight Wrinkles
One of the primary reasons behind the appearance of fine lines and wrinkles as a part of the process of aging is because of the presence of excess free radicals in the body which causes the unprecedented death of healthy cells in the body, thus fast forwarding the process of aging.
The antioxidant properties of the black pepper helps fight off these excess free radicals in the body, thereby helping prevent the excess oxidative stress in the body.
What To Do?
- Increase the intake of black pepper as a part of the daily diet
- Alternatively, you can also make a face pack using black pepper powder, turmeric, honey and water and apply it on the face to tighten the skin and prevent the appearance of fine lines and wrinkles.
How Often?
Apply the face pack 2-3 times a week
20. Benefits of Black Pepper for Vitiligo
If you didn’t know before, Vitiligo is a skin condition that makes people lose their pigmentation from certain parts of their body. The loss of pigmentation ends up making the appearance of the skin white. While there’s an array of treatment, preferably chemical ones, that help treat the condition, it often leaves behind negative impacts on the skin.
There are ongoing studies that are being conducted to test out the potency of this specific spice in the treatment of Vitiligo. It is believed that the piperine in the black pepper helps serve similar benefits like that of the chemical compounds use.
Benefits of Black Pepper for Hair
This section is to primarily focus on the black pepper benefits for hair.
21. Benefits of Black Pepper for Baldness
The black pepper helps in strengthening the roots and rejuvenates the scalp and hair which helps prevent the signs and symptoms relating to baldness. It also strengthens the hair on the whole which helps prevent the further hair loss which can often confer to signs of baldness in an individual.
What To Do?
- Mix 2-3 tablespoons of black pepper powder and mix some lemon juice to it
- Make a paste and apply it on the scalp
- Let it dry for a few minutes and then wash it off completely, making sure there are no remnants of the paste on the scalp
How Often?
1-2 times in a week.
22. Benefits of Black Pepper to Prevent Grey Hair
Black Pepper has hair darkening properties that are significantly witnessed after multiple uses of the same. You can’t really expect to either get rid of or prevent the appearance of grey hair completely after one or two washes. It takes some time but the results are pronounced.
What To Do?
- Mix 2-3 tablespoons of black pepper powder and some yoghurt to make a smooth paste
- Apply this on the hair, from root to the tips making sure that it doesn’t come in contact with the eyes
- Leave it on for a few minutes and wash it off with some mild shampoo
How Often?
1-2 times a week
23. Benefits of Black Pepper for Dandruff
The application of black pepper is an amazing remedy for helping regulate the oil levels on the scalp which is often times the reason behind excessive dandruff on the scalp. The mixture of black pepper and yoghurt is very effective in removing all the traces of dandruff that majority of the people tend to complain about.
What To Do?
- Mix 2-3 tablespoons of black pepper powder and some yoghurt to make a smooth paste
- Apply this on the hair, from root to the tips making sure that it doesn’t come in contact with the eyes
- Leave it on for a few minutes and wash it off
- Make sure that you don’t shampoo the same day and let everything seep into the scalp for better moisturisation and rejuvenation
How Often?
1-2 times a week.
Side Effects of Black Pepper
While there are not many plausible side effects of black pepper, a few of them include:
1. Redness in the Eyes
Because of the pungency and hotness of the peppercorns, any kind of contact of it with the eyes can inflict irritation and redness in the eyes.
2. Unfit for Pregnancy
While permissible and low quantities of black pepper don’t have any kind of negative impacts on the body while pregnancy and breastfeeding, the same can inflict negative impacts when taken in excess quantities. Limit the consumption during pregnancy because excess consumption can even result in miscarriages.
3. Burning in the Stomach
The excess of the black pepper can often cause a burning sensation in the stomach and disrupt the process of digestion and can cause pain while defecation.
4. Hinder with Activity of Drugs
If you are someone who is administered with digoxin, cytochrome p450, it is best to stay away from black pepper as it tends to hinder with the activity of the drug.
5. Skin Dryness
Excess consumption of black pepper often tends to dry the skin out. Even though there are limited studies in this regard, it is best to stay away from it if you already have very dry skin.
How to Select Black Peppercorns?
While many people tend to directly opt for buying the powdered version of the black peppercorn because of the lack of efficacy and time in one’s life, it is best to always opt for the peppercorns and not the powdered version of it.
This is primarily because the whole peppercorns are the unadulterated ones and won’t cause any negative side effects in the body. The three things that one needs to assure while buying peppercorns include:
- Should be small and round in size and shape
- They should feel heavy
- Should be free of blemishes
The health benefits of black pepper are pronounced and actually very effective. If you have reached till this point in the article, I am hoping all these benefits were fruitful for your knowledge.
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