Science
11 Science-Backed Health Benefits of Black Pepper
Before we explore why we should put black pepper under the bed, let’s see why black pepper is good for us, according to science
Antioxidants included in black pepper may improve your general health. Among other things, advantages may include lowering inflammation and promoting blood sugar regulation and cognitive health.
One of the most widely used spices in the world is black pepper.
Peppercorns, which are dried berries from the Piper nigrum vine, are ground to make it.
It complements a variety of foods with its crisp, slightly spicy flavor.
However, black pepper isn’t simply for cooking. Because of its high concentration of powerful, healthful plant chemicals, it has been utilized in ancient Ayurvedic medicine for thousands of years and is known as the “king of spices” (1, 2).
Here are 11 health benefits of black pepper supported by science.
1. High in antioxidants
Unstable chemicals known as free radicals have the potential to harm your cells. Certain free radicals are produced spontaneously, for example, during physical activity and food digestion.
However, exposure to factors including pollution, cigarette smoke, and sunlight can result in the formation of excessive amounts of free radicals (3).
Excessive damage from free radicals might cause serious health issues. For instance, it has been connected to heart disease, inflammation, early aging, and several types of cancer (4, 5, 6).
Piperine, a plant component abundant in black pepper, has been shown in test-tube investigations to possess strong antioxidant qualities.
A diet rich in antioxidants may help avoid or postpone the harmful effects of free radicals, according to studies (1, 7).
Supplements containing piperine and ground black pepper may lessen the damage caused by free radicals, according to research conducted on rats and test tubes (8).
In comparison to rats fed a high-fat diet alone, animals fed a high-fat diet adding either black pepper or a concentrated black pepper extract showed considerably fewer signs of free radical damage in their cells after 10 weeks (9).
2. Has anti-inflammatory properties
Numerous illnesses, including cancer, diabetes, heart disease, and arthritis, may have chronic inflammation as a contributing component (10, 11).
The primary active ingredient in black pepper, piperine, has been shown in numerous lab tests to have anti-inflammatory properties (12).
For instance, piperine therapy decreased joint swelling and blood indicators of inflammation in rats with arthritis (13, 14).
Piperine reduced airway inflammation brought on by seasonal allergies and asthma in mice (15, 16).
However, there hasn’t been much research done on the anti-inflammatory properties of piperine and black pepper in humans yet.
3. May benefit your brain
Studies on animals have demonstrated that piperine enhances brain function.
It has specifically shown promise in alleviating symptoms associated with degenerative brain diseases such as Parkinson’s and Alzheimer’s (17, 18).
For instance, piperine was proven to improve memory in rats with Alzheimer’s disease because it allowed the rats to run a labyrinth more efficiently over and over again than rats who were not given the compound (19).
In another study using mice, piperine extract seemed to slow the growth of amyloid plaques, which are dense groups of harmful protein fragments in the brain that have been linked to Alzheimer’s disease (20, 21).
However, human research is required to verify if these effects are also observed outside of animal studies.
4. May improve blood sugar control
According to studies, piperine may enhance the metabolism of blood sugar (22, 23, 24).
Rats given a black pepper extract in one study experienced a lower blood sugar increase following glucose consumption than rats in the control group (25).
Insulin sensitivity, a gauge of how well the hormone insulin eliminates glucose from the bloodstream, was significantly improved in 86 overweight individuals who took a supplement containing piperine and other chemicals for eight weeks (26).
However, since this study employed a variety of active plant chemicals, it’s unknown if black pepper by itself would have the same results.
5. May lower cholesterol levels
An elevated risk of heart disease, the world’s leading cause of mortality, is linked to high blood cholesterol (27, 28).
The ability of black pepper extract to lower cholesterol levels in animals has been investigated (29, 30, 31).
Rats given a high-fat diet and a black pepper extract showed lower blood cholesterol levels, particularly LDL (bad) cholesterol, during a 42-day research. The control group did not experience the same effects (31).
Furthermore, it is thought that piperine and black pepper increase the absorption of dietary supplements like red yeast rice and turmeric that may decrease cholesterol (32, 33).
For instance, research has indicated that black pepper can enhance the absorption of curcumin, the active ingredient in turmeric, by as much as 2,000% (34).
However, further research is required to ascertain whether black pepper alone significantly reduces cholesterol in people.
6. May have cancer-fighting properties
Researchers believe that the main ingredient in black pepper, piperine, has anti-cancer properties (35, 36).
Piperine inhibited the proliferation of breast, prostate, and colon cancer cells and caused cancer cell death, according to test-tube research, but no human trials have been conducted (37, 38, 39, 40).
Out of 55 compounds tested in a test tube study, piperine from black pepper was the best at making standard treatment for triple-negative breast cancer, which is the most aggressive type of cancer, work better (41).
Additionally, piperine has demonstrated encouraging results in lab tests for overcoming multidrug resistance in cancer cells, a problem that compromises the effectiveness of chemotherapy treatment (42, 43).
Despite these encouraging findings, additional research is required to fully comprehend the possible anti-cancer effects of piperine and black pepper.
7–10. Other benefits
A preliminary study suggests that black pepper may have numerous more health benefits.
Improves nutrition absorption. Essential elements like calcium and selenium, as well as other healthy plant compounds like those in turmeric and green tea, may be better absorbed when black pepper is added (1, 44).
May promote gut health. Numerous factors, including mood, chronic illnesses, and immunological function, have been connected to the composition of your gut flora. Black pepper may boost the beneficial bacteria in your gut, according to preliminary study (1, 45).
May offer pain relief. research in rodents indicate that the piperine in black pepper may be a natural pain reliever, however human research have not yet been conducted on this topic (46, 47).
May reduce appetite. In a tiny trial, 16 adults who drank a beverage made with black pepper instead of flavored water reported feeling less hungry. Other research, meanwhile, did not find the same effects (48, 49).
11. A versatile spice
Black pepper is becoming a common ingredient in kitchens all around the world.
It is adaptable and may improve nearly any savory dish with its robust taste and delicate heat.
Meat, fish, poultry, pasta, cooked vegetables, and many other foods can all benefit from a little ground black pepper.
It also complements other nutritious ingredients like lemon zest, cumin, cardamom, turmeric, and garlic.
Try adding finely ground peppercorns and other herbs to tofu, fish, chicken, and other proteins to give them a little crunch and extra kick.
The bottom line
Piperine, the main ingredient in black pepper, may have strong anti-inflammatory and antioxidant effects.
According to lab research, black pepper may enhance blood sugar regulation, cholesterol levels, and gut and brain health.
Notwithstanding these encouraging results, additional human research is required to fully comprehend the precise health advantages of black pepper and its concentrated extracts.
In any case, this adaptable flavor enhancer is worth incorporating into your regular cooking practice because it adds a strong taste to nearly any food.
Black Pepper Under Your Bed: A Tradition Worth Exploring
Is the fascinating old wives’ story about putting black pepper under your bed familiar to you? This ancient custom has surprisingly acquired popularity because to its alleged purifying and protecting qualities, which appeal to individuals from all walks of life.
Beyond just being a common culinary ingredient, black pepper is revered in many cultures for its ability to repel bad energy and draw in good fortune. It is claimed to provide a number of surprising advantages when positioned beneath the bed.
One advantage is that black pepper can be used as a natural air freshener to gently fragrance your bedroom. Many people also think it has defensive properties, protecting against pests and bad energy. Despite the fact that science does not support these ideas, some people find comfort in them.
Just stuff a sachet full of whole peppercorns and place it beneath your bed frame or mattress to harness its power. To keep them fresh, replace them on a regular basis.
Putting black pepper under your bed is a simple yet meaningful habit to try, regardless of whether you’re interested in its purported protective qualities, pleasant scent, or pest-repelling capabilities. Try it out; you may be surprised at how helpful it is.
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