As Sri Lankans, we love to eat spicy food. Rice with salt and pepper, spicy fish... Just thinking about it makes your mouth water, doesn't it? Have you ever wondered what is the reason for the spiciness and burning sensation in these chilies? That's what we call 'Capsaicin'. It's not just a spicy taste, it has a lot of great health benefits hidden inside it. So today, let's talk about this amazing thing called capsaicin.
What is Capsaicin?
Simply put, capsaicin is the chemical compound that gives chili peppers their distinctive spiciness. It's a history that dates back more than 7,000 years, originating in Mexico. Since ancient times, people have used chili peppers not only to add flavor to their food, but also for their nutritional benefits, such as their vitamins and minerals.
This works in a very strange way. Our bodies have special nerve receptors that act like sensors that tell the brain about things like heat and pain. One such receptor is called `TRPV1`. When capsaicin is ingested, this `TRPV1` receptor is stimulated. This means that this receptor sends a signal to the brain that "there is heat/burning here." That's why we feel hot and burning when we eat chili peppers.
Because these `TRPV1` receptors are widespread in many parts of the body, including our brain, nervous system, bladder, and blood vessels, doctors and scientists are still researching whether capsaicin may have many other health benefits that we don't yet know about.
Where do we get Capsaicin?
Capsaicin is not limited to chili peppers, but it is found in the highest concentration in chili peppers.
- Hot peppers: These are found in any type of chili pepper, including cayenne, red chili, and dried chili peppers. Capsaicin is most concentrated in the white part of the chili pepper, where the seeds are located .
- Other spices: Oregano, cinnamon, and cilantro may also contain small amounts of capsaicin.
Let's also learn about Capsaicin supplements.
Some people take capsaicin supplements in pill form for purposes such as weight loss. These are labeled as `cayenne pepper` or `capsicum`. Although there is some evidence that these may reduce appetite, increase energy, and help burn fat, more research is needed on this.
The most important thing is, never start using supplements like these without consulting your doctor. Only a doctor should decide whether they are right for you or not, and what dosage you should take.
What are the health benefits of capsaicin?
Although capsaicin has no calories or nutrients, it has several health benefits. When we eat spicy food regularly, the `TRPV1` receptors gradually become accustomed to the spice. This means that over time, our ability to tolerate the spice increases. Now let's see what the main benefits are.
| Health benefit | To explain simply... |
|---|---|
| Heart Health | Capsaicin can reduce inflammation in the body. This is why it is considered beneficial for heart health. One study found that people with low levels of good cholesterol, or `HDL cholesterol`, were given capsaicin to reduce their risk of heart disease. |
| Helps with weight loss (Weight Loss) | Some studies show that capsaicin can slightly increase our metabolism, which is the rate at which our body burns fat for energy. It may also help reduce appetite, which can help control how much we eat. |
| Pain Relief | This is one of the main medicinal properties of capsaicin. You may have seen creams and lotions in pharmacies for joint pain and muscle pain. Capsaicin is a key ingredient in many of them. There are even spicy capsaicin patches that doctors prescribe. They are used to treat `postherpetic neuralgia` (nerve pain that occurs after a herpes infection) and `diabetic nerve pain` in the feet due to diabetes. |
Are there any side effects and risks of capsaicin?
Despite these benefits of capsaicin, it is not suitable for everyone. Some people are very sensitive to it, especially those who are not used to spicy foods.
| Side effect | What could happen? |
|---|---|
| Nausea and Vomiting | This condition can occur in some people, especially when using painkiller patches with high concentrations. |
| Diarrhea | Capsaicin can irritate the lining of our digestive tract, causing conditions like stomach cramps and diarrhea. |
| Gastritis / Acid Reflux | If you already have a condition like gastritis, spicy foods can aggravate it. Symptoms like heartburn and chest pain may worsen. |
So is Capsaicin really safe?
Usually, yes. However, if your body is not used to it, sometimes a severe reaction can occur. Very rarely, things like swelling of the throat and difficulty breathing can occur. If such severe symptoms occur, it is very important to go to the nearest hospital's Emergency Department (ETU) immediately.
But there have been no reports of a person dying from an overdose. That would require a person weighing about 70 kilos to eat about 1.5 kilos of chili at once, which is practically impossible. So there is nothing to worry about in terms of the amount of chili you can eat on a regular basis.
What do you do if it gets too hot?
This is something that will be useful to many people.
If the heat is too strong and your mouth feels like it's burning, don't drink water! Drinking water will only spread the heat throughout your mouth and won't reduce the pain. Instead, drink some milk, yogurt, a piece of bread, or lemonade . The ingredients in these can neutralize the capsaicin molecules and reduce the heat.
How much is appropriate?
In studies on this, some participants took 6 milligrams of capsinoids (chemicals similar to capsaicin) per day for 12 weeks without any significant problems. Another study found that eating about 30 grams of chopped chili peppers per day had no adverse health effects.
But these are just data from studies. It's wisest and safest to talk to your doctor about what's right for you and whether you need to take a supplement.
Take-Home Message
- Capsaicin is a chemical compound that gives chili peppers their spicy flavor and has many health benefits.
- This can help relieve pain, help with weight control, and contribute to heart health to some extent.
- It is mainly found in hot peppers and is also available as pain-relieving creams and supplements.
- Those who are not used to spicy foods may experience side effects such as stomach upset and diarrhea.
- If it gets too hot, eat something like milk or bread instead of water.
- Before using any supplement, be sure to consult your doctor.
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