Blog Nutrition 21 Chili Pepper Benefits For Health And Weight Loss

21 Chili Pepper Benefits For Health And Weight Loss

How hot is too hot for you? Do you settle for nothing less than a Carolina Reaper, or would you prefer to know whether or not red chili peppers can benefit you as much as the hellfire from the Reaper’s fire pits? Fortunately, chili pepper benefits don’t require a medical visit with flaming breath. You won’t need to be able to spit fire and burn down villages to benefit from chili peppers. Instead, today you’ll discover the many benefits of the key ingredient in hot chili peppers. Note, you won’t need to fear a mouth of hellfire or have milk handy to embrace the benefits.


Chili Pepper Health Benefits

Dr. Robert Schmerling from Harvard states that chili peppers have various health benefits because of the famous ingredient: capsaicin (25). But first, let’s discover the contents of chili peppers. 

Check The Varieties Of Hot Peppers For Health Benefits

Not all chilies are equal. Registered Dietician Kathleen Zelman warns that chilies can be sweeter peppers from Mexico and Spain (17). This article focuses on the benefits of eating hot chilies with a vital ingredient called capsaicin.

Some varieties include:

  • Anaheim
  • Cayenne
  • Habanero
  • Jalapeno
  • Paprika
  • Tabasco
  • Ghost, Reaper, and Scorpion chilies (for the daring)

You’ll need to eat chili peppers with some capsaicin to benefit from them. A suitable method of rating the capsaicin in chili is to use the Scoville heat scale. The official Scoville Heat Scale measures capsaicin levels ranging from zero to over 1.6 million Scoville heat units (SHU) (12).

Read More: The Top 3 Versatile Delicious Stuffed Pepper With Egg Recipes

chili pepper benefits

Red Chili Pepper Nutrition, Vitamins, And Minerals

Red Chili peppers are standard. The USDA shares the following nutritional facts for a 45g red chili pepper (14).

  • Calcium: 6.3 mg
  • Arginine: 0.043 g
  • Vitamin A: 21.6 ߎg
  • Fiber: 0.675 g
  • Aspartic Acid: 0.129 g
  • Vitamin B6: 0.228 mg
  • Iron: 0.464 mg
  • Folate: 10.4 ߎg
  • Vitamin C: 64.8 mg
  • Magnesium: 10.4 mg
  • Glutamic Acid: 0.119 g
  • Vitamin E: 0.31 mg
  • Manganese: 0.084 mg
  • Leucine: 0.047 g
  • Vitamin K: 6.3 ߎg
  • Phosphorus: 19.4 mg
  • Niacin: 0.558 mg
  • Potassium: 145 mg
  • Riboflavin: 0.039 mg
  • Protein: 0.842 g
  • Thiamine: 0.032 mg
  • Zinc: 0.117 mg
  • Tryptophan: 0.012 g
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7 Red Chili Pepper Benefits

Red chili peppers are more common than most, adding spicy hues to food, drinks, and more. Eating them dried, powdered, or fresh can bring numerous benefits. Let’s see what you can do with red chili peppers. 

Improves Eye Health

Dr. Rex Hamilton recommends adding red peppers to food to slow down age-related macular degeneration (21). Red peppers contain vitamins A and C and carotenoids, which delay age-related vision loss. Red chili peppers add capsaicin to your diet. 

Protects Your Skin

The Hong Kong University of Science and Technology confirmed how capsaicin reduces collagen reduction to improve your skin (7). Its properties block UV-mediated collagen synthesis to minimize the effects of skin aging. This means capsaicin can slow down skin aging.

Improves Your Hair

The Nagoya City University studied how capsaicin could help people with alopecia grow hair (2). Alopecia is a horrid condition that prevents people from growing hair. However, capsaicin and isoflavone increase an insulin-like growth factor to encourage hair growth. 

Works As An Anti-Inflammatory And Antioxidant

The National Institute of Agricultural Sciences confirmed that chili peppers contain anti-inflammatory and antioxidant properties (4). They only focused on the capsicum annuum type of chili. Still, it proved its use to fight oxidative stress and inflammation successfully

Fights Fungal Infections

Harvard, Berkeley, and the University of California found that hot chili peppers contained two ingredients that combat fungal infections and growth (15). Capsaicin and dihydrocapsaicin prevent the growth of fungi by inhibiting microbes and disrupting the transport chain. 

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Fights The Flu And The Common Cold

The Gastrointestinal Microbiology Research Group found that the antibacterial properties of hot chili peppers work against influenza (3). The results were incredible because capsaicin could help your body fight bacterial infections resistant to medicine and antibiotics. 

Decreases Neurological Pain Signals

The ingredients in hot chili peppers can stop pain signals. The FDA approved a capsaicin patch to reduce neuropathic pain signals (20). Neuropathic pain is related to nervous system damage, and capsaicin successfully stops the pain signals at the source.

chili pepper benefits

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3 Surprising Chili Pepper Water Benefits

Chili pepper in water benefits sounds odd. Still, it can help with discomfort and ailments. Let’s discover how using chili pepper water can help you feel better. 

Helps With Itchy Skin

Australia’s Department of Research and Development tested multiple topical treatments for itchy skin related to dermatitis (5). Reducing chronic cutaneous itches with chili pepper water will help you control the relentless scratching associated with horrid dermatitis. 

Unblocks A Runny Nose And Fights Allergies

The Advanced Sinus and Allergy Center recommends using chili pepper water or tea to unblock a runny nose (6). That said, it cannot cure chronic sinusitis. When snorting the spicy liquid, the allergens irritating your nose will reduce with chili pepper water or tea. 

Can Stop Migraines And Cluster Headaches

The National Headache Foundation suggests using chili pepper in water to reduce migraines and cluster headaches (11). The focus was on capsicum annuum and capsaicin. However, the ingredient shows promising effects against headaches because it inhibits a pain transmitter. 

4 Dietary Benefits Of Chili Pepper

Dietary benefits include improving metabolism, fat-burning abilities, and insulin absorption. So, let’s see how chili peppers may benefit your diet. 

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Reduces The Risk Of Type II Diabetes

The University of Vermont College of Medicine conducted a large cohort study on red chili peppers to see how it relates to diabetes (24). The bioactive ingredients in hot chili peppers transform complex organisms into simpler ones to reduce the risk of diabetes type two. 

Helps The Digestive System

Capsaicin supports a healthy microbiome by acting as an antimicrobial and antibacterial. It fights harmful gut bacteria to keep your digestion healthy. China’s Jiangnan University confirmed how capsaicin could aid the digestive system, microbiome, and overall gut health (8).

Speeds Up Metabolism And Regulates Appetite

The Peking Union Medical College Hospital found that red chili peppers could spark a faster metabolism (13). Capsaicin in red chili peppers modifies how your body consumes macronutrients by regulating your appetite and energy consumption. 

Aids In Weight Loss

Qatar’s Weill Cornell Medicine studied chili peppers as a body weight-loss food (10). Chili peppers assist in weight loss through three methods. It encourages thermogenesis, energy expenditure, and fat metabolism to give you a three-way weight loss journey.

chili pepper benefits

Read More: Pepper Health Benefits: Why Your Diet Should Have Bell Peppers, Cayenne Pepper, And Black Pepper

7 Eating Chili Pepper Benefits

Chili peppers don’t stop with gut health and weight loss. The health benefits of hot chili peppers and capsaicin extend to your overall wellness. Let’s see how it achieves improved wellness. 

Increases Red Blood Cell Count

India’s Amity University Uttar Pradesh suggests eating chili pepper to increase your red blood cell count (19). Low red blood cell counts are responsible for exhaustion and anemia. However, capsaicin successfully increases red blood cells in aging individuals. 

Reduces Joint Pain

Korea’s Ehwa Women’s University reviewed how effective capsaicin is in treating various pains, including joint pain (16). Capsaicin continues to shut down pain signals from the brain, resulting in reduced joint pain. Meanwhile, the anti-inflammatory reduces pain further. 

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May Increase Cognitive Functions

China’s Third Military Medical University discovered how eating spicy food with capsaicin can improve cognitive functions and prevent memory loss (23). Eating spicy foods showed positive results in the biomarkers associated with Alzheimer’s Disease.

Boosts Overall Immune Functions

Italy’s Department of Experimental Medicine found capsaicin in hot chili peppers can regulate the immune system (9). The chili pepper capsaicin triggers an immunogenic response. The reaction kills anything that falsely triggers the immune system. 

Improves Heart Health

The American Heart Association reviewed nearly 5,000 studies to prove that chili peppers reduce heart disease risk (22). After careful analysis, the studies revealed how heart disease risk dropped by an astronomical 26% on average. 

May Reduce The Risk Of Cancer

The American Heart Association found another incredible benefit when reviewing over 500,000 study participants and chili peppers (22). They found that cancer risk dropped on average by 23% across participants. This is to indicate that chili peppers may reduce cancer risks. 

May Extend Longevity

The American Heart Association’s review of thousands of studies revealed the internal benefits of chili peppers (22). The spicy capsaicin ingredient is an antioxidant, anti-inflammatory, antibacterial, and antimicrobial compound that may extend your life.

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chili pepper benefits

How To Use Chili Peppers For Weight Loss Benefits

Spice food, add powdered chili to smoothies and salads, or eat them raw. Registered dietician Natalie Butler recommends making a tincture with hot water and powdered cayenne pepper for a daily weight loss dose (18).

  1. Prepare a cayenne pepper water drink early before breakfast. 
  2. Add one teaspoon of powdered cayenne pepper to an eight-ounce glass of hot water.
  3. Allow the drink to steep for 10 minutes. 
  4. Add some cold water to cool it down. 
  5. Drink the tincture before eating breakfast. 
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Is Chili Pepper Good For You?

Chili pepper has incredible benefits for your health and body. However, too much of any good thing will land you in hot water. Registered dietician Kathleen Zelman warns not to eat too many chili peppers to avoid digestive problems, nausea, and stomach pain (17). 

Is Chili Pepper Healthy?

The Cleveland Clinic recommends chili pepper as a rich source of vitamins A, B6, C, and K (1). From it, you’re already consuming 72% of the necessary vitamin C daily, and you’ll also enjoy 50% of your daily vitamin A content. It’s healthy and vitamin-packed. 

What Are The Benefits Of Chili Pepper?

The American Heart Association found incredible health benefits among nearly 5,000 studies and over 500,000 participants regarding chili peppers (22). On average, cancer risks dropped 23%, and heart disease risks dropped 26%. It reduces two significant health risks. 

How Much Cayenne Pepper For The Health Benefits?

Registered dietician Natalie Butler recommends 28 grams of fresh chili peppers or one gram of dried chili peppers daily to enjoy the benefits (18). One teaspoon of powdered cayenne pepper is ideal daily if you’re infusing water or adding it to smoothies. 

The Bottom Line

Chili peppers have attractive benefits for your skin, hair, weight loss journey, brain, allergies, and overall health. Capsaicin should become your best friend. Don’t worry; you’ll grow accustomed to the tang as you eat and drink more. Welcome chili pepper benefits.



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. 5 Health Benefits of Cayenne Pepper – Cleveland Clinic (2021,
  2. Administration of capsaicin and isoflavone promotes hair growth by increasing insulin-like growth factor-I production in mice and humans with alopecia – PubMed (2007,
  3. Antibacterial properties of capsaicin and its derivatives and their potential to fight antibiotic resistance – A literature survey – PMC (2021,
  4. Antioxidant and Anti-Inflammatory Activities about the Flavonoids Composition of Pepper (Capsicum annuum L.) – PMC (2020,
  5. Breaking the Itch–Scratch Cycle: Topical Options for the Management of Chronic Cutaneous Itch in Atopic Dermatitis – PMC (2019,
  6. Can snorting red pepper cure a sinus infection?: Nadia Caballero, M.D.: Sinus Specialist (n.d.,
  7. Capsaicin, a Phytochemical From Chili Pepper, Alleviates the Ultraviolet Irradiation-Induced Decline of Collagen in Dermal Fibroblast by Blocking the Generation of Reactive Oxygen Species – PMC (2022,
  8. Capsaicin, the Spicy Ingredient of Chili Peppers: Effects on Gastrointestinal Tract and Composition of Gut Microbiota at Various Dosages – PMC (2022,
  9. Capsaicin triggers immunogenic PEL cell death, stimulates DCs, and reverts PEL-induced immune suppression – PMC (2015,
  10. Chili pepper as a body weight-loss food – PubMed (2017,
  11. Chili Pepper Plant Extract Brings Relief | National Headache Foundation (n.d.,
  12. Chili Pepper Scoville Scale | (n.d.,
  13. Dietary capsaicin and its anti-obesity potency: from mechanism to clinical implications – PMC (2017,
  14. FoodData Central: Peppers, Hot Chili, Red, Raw (2019,
  15. Fungal Seed Pathogens of Wild Chili Peppers Possess Multiple Mechanisms To Tolerate Capsaicinoids – PMC (2020,
  16. Harnessing the Therapeutic Potential of Capsaicin and Its Analogues in Pain and Other Diseases – PMC (2016,
  17. Hot Peppers: How These Hot Plants Can Boost Your Heath (2022,
  18. How Does Cayenne Pepper Help You Lose Weight? (2018,
  19. Influence of Dietary Capsaicin on Redox Status in Red Blood Cells During Human Aging – PMC (2015,
  20. Label (n.d.,
  21. Natural Foods That Help Boost Eyesight – Hamilton Eye (2020,
  22. People who eat chili pepper may live longer. – ScienceDaily (2020,
  23. Spicy food consumption is associated with cognition and cerebrospinal fluid biomarkers of Alzheimer’s disease – PMC (2021,
  24. The Association of Hot Red Chili Pepper Consumption and Mortality: A Large Population-Based Cohort Study – PMC (2017,
  25. Will eating more chilis help you live longer? – Harvard Health (2020,
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