Spices, pepper, black
Category: Spices & Herbs
Nutrition Highlights
Serving Size
Calories
5.8
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 5.9 (100%) |
| Protein | 1.0 (16.6%) |
| Fat | 0.7 (11.7%) |
| Total | 5.8 (100%) |
Serving: 1 tsp, ground [2g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 1.5 (64.0%) |
| Water | 0.3 (12.5%) |
| Protein | 0.2 (10.4%) |
| Ash | 0.1 (4.5%) |
| Fat | 0.07 (3.3%) |
| Total | 2.3 (100%) |
Serving: 1 tsp, ground [2g]
Benefits
-
Black pepper contains piperine, which has anti-inflammatory properties and may help reduce arthritis pain and stiffness
-
Black pepper is a rich source of antioxidants that can help protect cells from damage caused by free radicals and may reduce the risk of chronic diseases
-
Piperine in black pepper may help boost nutrient absorption by increasing bioavailability of nutrients like selenium, beta-carotene and curcumin
-
Black pepper contains manganese which is important for bone health and protein metabolism
-
Black pepper is low in calories and sodium but contains iron, vitamin K and fiber which aid in digestion
Risks
-
Black pepper contains piperine, which may interfere with the absorption and metabolism of some medications like antidepressants. It's best to consult your doctor before significantly increasing black pepper intake while on medication
-
Piperine in black pepper can also cause heartburn, indigestion and stomach upset in large amounts or when consumed on an empty stomach
-
Black pepper is safe for most people in moderate amounts used in cooking and as a seasoning. However, it may cause an allergic reaction in sensitive individuals
-
Ground black pepper may contain small amounts of mold that could potentially cause health issues for those with mold allergies or sensitivities
-
Excessive intake of black pepper is not recommended during pregnancy as piperine may stimulate the uterus and induce labor
Additional Information
Spices, specifically black pepper, are widely used for their distinct flavor and aroma in culinary preparations worldwide. While black pepper is primarily known for its ability to enhance the taste of dishes, it also offers several nutritional benefits. However, it is important to note that excessive consumption of black pepper may pose certain risks. Let's explore the nutritional benefits and risks associated with black pepper.
Nutritional benefits:
1. Antioxidant properties: Black pepper contains a compound called piperine, which acts as an antioxidant. Antioxidants help protect the body against damage caused by harmful free radicals, thus reducing the risk of chronic diseases such as cancer, heart disease, and diabetes.
2. Improved digestion: Black pepper has been traditionally used to aid digestion. It stimulates the secretion of digestive enzymes, promoting better digestion and nutrient absorption. It may also help relieve symptoms of indigestion, bloating, and flatulence.
3. Enhanced nutrient absorption: Piperine in black pepper has been found to enhance the bioavailability of certain nutrients, such as curcumin from turmeric. When combined with black pepper, the absorption of curcumin is significantly increased, maximizing its potential health benefits.
4. Respiratory health: Black pepper exhibits expectorant properties, which can help loosen mucus and phlegm, making it easier to expel. This can be particularly beneficial for individuals with respiratory conditions like asthma, bronchitis, or the common cold.
5. Anti-inflammatory effects: Some studies suggest that black pepper may possess anti-inflammatory properties. Chronic inflammation is linked to various health conditions, including arthritis, cardiovascular diseases, and certain cancers. By reducing inflammation, black pepper may contribute to overall health and well-being.
Risks:
1. Gastrointestinal issues: While black pepper is generally safe for most individuals, excessive consumption may lead to gastrointestinal discomfort or irritation. This can manifest as heartburn, stomach upset, or diarrhea. Moderation is key to avoid such issues.
2. Allergic reactions: Although rare, some individuals may be allergic to black pepper. Allergic reactions can range from mild symptoms like itching or hives to severe reactions such as difficulty breathing or anaphylaxis. If you experience any allergic symptoms after consuming black pepper, seek medical attention immediately.
3. Interaction with medications: Black pepper may interact with certain medications, particularly those metabolized by the liver. It can affect the liver's ability to break down these medications, potentially altering their effectiveness. If you are taking any medications, consult with your healthcare provider before consuming black pepper supplements or large amounts of black pepper.
In conclusion, black pepper not only adds flavor to dishes but also offers several nutritional benefits. Its antioxidant properties, potential digestive aid, improved nutrient absorption, respiratory health support, and anti-inflammatory effects make it a valuable addition to a balanced diet. However, it is important to consume black pepper in moderation to avoid potential risks such as gastrointestinal issues, allergic reactions, or interactions with certain medications. As with any dietary consideration, individual needs and sensitivities should be taken into account, and consulting with a healthcare professional is always recommended.