Green Chilli, also known as Capsicum annuum or Capsicum frutescens [1], is widely used in global cuisines for its distinct heat, flavor, and vibrant color. Beyond its culinary appeal, green chilli is recognized for its rich nutritional profile and the presence of potent bioactive compounds. Its several nutritive and medicinal properties make it an interesting subject of health research.
Green Chillies are an excellent source of Gulonolactone and contain a high amount of Vitamin C [2]. Other essential nutrients include Vitamin A, Vitamin B 6 , Vitamin K, and minerals such as calcium, magnesium, folate, potassium, thiamin, and iron [2].
The major bioactive compound responsible for the heat in chillies is capsaicin [3]. Preliminary studies have explored capsaicin’s potential effects on pain relief, metabolism, and cardiovascular health, though further large-scale human clinical trials are needed to establish conclusive medical claims [3]. It has been studied extensively for its biological properties and is most often used in topical preparations (creams and gels) to help manage localized discomfort or pain perception [4].
Emerging research has explored the potential role of capsaicin and chilli consumption in supporting metabolic functions and immune health. Some studies investigate its possible role in weight management and modulating risk factors associated with certain chronic conditions, including cardiovascular health and Type 2 diabetes [3]. Laboratory studies have also examined capsaicin’s effects on cellular processes, such as those in prostate models [5], though further human studies are needed to establish these findings conclusively. While green chillies are a flavorful and nutrient-rich addition to the diet, they must be consumed in moderation. Individual tolerance and pre-existing health conditions should be considered, as excessive consumption may cause gastrointestinal discomfort in some individuals.
The Role of Green Chilli in Health and Wellness
1. Support for Pain and Inflammatory Conditions (Primarily Topical)
Potential Role in Managing Arthritis-Related Discomfort
Green chillies contain capsaicin, a bioactive compound studied for its potential to modulate pain perception [4]. Topical capsaicin preparations have been shown to help manage localized discomfort, such as that associated with some types of arthritis, by desensitizing pain receptors (TRPV1) and reducing the transmission of pain signals [4]. The effects of dietary green chilli consumption on arthritis pain are not clinically established.
Adjunctive Support in Neuropathic Pain Symptom Management
Under medical guidance, capsaicin-based creams may be used as an adjunct treatment to help manage certain types of neuropathic pain, such as postherpetic neuralgia or diabetic neuropathy [3]. These treatments must be prescribed and monitored by a healthcare professional and should not replace primary prescribed medications.
2. Potential Cardiovascular and Metabolic Benefits
Providing Antioxidants for Cardiovascular Support
Green chillies provide antioxidants, including Vitamin C and capsaicin, which may help counteract oxidative stress and inflammatory processes implicated in cardiovascular conditions [2]. Some in-vitro and animal studies suggest these compounds may support lipid metabolism and vascular function [3], but their clinical impact on cholesterol levels and overall heart health in humans requires further rigorous research.
Dietary Support in Glucose Metabolism
Early studies suggest that capsaicin may positively influence glucose metabolism and insulin sensitivity [3]. Including green chillies in moderation as part of a balanced diet may contribute to general metabolic health, but it is not a substitute for prescribed diabetes management protocols or medication.
3. Role in Immunity and Gastric Health
Micronutrients Supporting Immune Function
Green chillies are a good source of Vitamin C and beta-carotene (a precursor to Vitamin A), both of which are essential for normal immune system functioning by supporting antioxidant defenses and cellular immunity [2]. These nutrients are a valuable part of a diet that promotes immune health but cannot be viewed as standalone defenses against illness.
Gastroprotective Effects Against Certain Infections
While it’s a common belief that consuming chillies causes gastric ulcers, human research suggests capsaicin is not the primary culprit and may even have a protective role [6]. Studies indicate that capsaicin may help inhibit the growth of Helicobacter pylori (a bacteria linked to ulcers), regulate acid secretion, and stimulate mucus production, thereby supporting the stomach lining’s defense [6].
4. Supporting Energy and Respiratory Comfort
Supporting Energy Metabolism and Satiety in Weight Management
Capsaicinoids have been studied for their thermogenic properties, which may help slightly increase metabolic rate and promote fat oxidation [7]. Some evidence suggests they may also influence appetite regulation and feelings of satiety [7]. These effects are generally modest and are most effective only when combined with comprehensive lifestyle modifications such as a controlled diet and regular exercise.
Supporting Sinus and Respiratory Comfort
The pungency of capsaicin can stimulate nerve endings in the nasal passages, which may help loosen mucus and temporarily clear nasal congestion, contributing to short-term symptom relief [3]. Its role in managing chronic sinus infections or allergic rhinitis is currently an area of ongoing research and is not a clinically established treatment.
Culinary Use and Potential Side Effects of Green Chilli
How to Use Green Chilli?
- Green chillies are a staple in Indian cuisine, adding heat and flavor to countless dishes.
- Here are some common, safe ways to include green chillies in your diet:
- Add finely chopped or slit green chillies to curries, use them in tadka (tempering), and blend them into fresh chutneys or sauces.
- You can also prepare a simple green chilli pickle by marinating whole or sliced chillies in a mixture of mustard oil, vinegar, salt, and spices like mustard seeds and fenugreek.
Side Effects and Precautions of Green Chilli
While green chillies are a popular ingredient, excessive consumption or improper handling can lead to adverse effects.
Potential Side Effects
- Digestive Discomfort: Overconsumption of green chillies, particularly in individuals not accustomed to spicy food, can cause stomach pain, gas, or temporary diarrhea [3].
- Heartburn and Acid Reflux: The capsaicin in green chillies can temporarily relax the lower esophageal sphincter, which may trigger or worsen heartburn and acid reflux, especially in individuals with sensitive stomachs or pre-existing conditions like Gastroesophageal Reflux Disease (GERD).
- Existing Ulcers: While capsaicin has been studied for its potential gastroprotective qualities, consuming very large amounts of highly pungent chillies at once may aggravate existing active ulcers in the digestive tract in some individuals [6].
Precautions to Take With Green Chilli
- Skin and Eye Irritation: Capsaicin is an irritant. Handling green chillies can cause skin irritation and a painful burning sensation on the skin or severe irritation if it contacts the eyes. To avoid this, use disposable or reusable kitchen gloves while cutting or handling the chillies.
- Haemorrhoids or Piles: Individuals with a history of haemorrhoids (piles) are often advised to limit or avoid highly spicy foods, including large amounts of green chillies, as it can potentially exacerbate symptoms like discomfort or pain during bowel movements.
- GERD Management: If you have a diagnosis of GERD, it’s best to avoid or significantly limit the intake of green chillies to prevent triggering symptoms like acid reflux.
Frequently Asked Questions (FAQs)
Is eating Green Chilli good for health?
Green chillies are rich in vitamins (especially Vitamin C), antioxidants, and capsaicin, which offer various nutritional benefits. They should be consumed in moderation as part of a balanced diet to avoid digestive issues.
What are the side effects of Green Chillies?
Green chillies can cause stomach pain, acid reflux, and diarrhea if consumed in excess. They can also lead to temporary skin or eye irritation if handled improperly.
How many Green Chillies per day can be eaten?
There is no standard medical dosage for dietary green chilli. For most healthy adults, 1 to 2 green chillies added to food as a flavoring agent is generally well-tolerated. Start with smaller amounts and adjust based on your tolerance to avoid digestive discomfort or other adverse effects.
Is Green Chilli good for the skin?
As a food, the antioxidants and anti-inflammatory nutrients in green chillies support overall skin health. However, direct topical application or contact should be avoided, as the capsaicin may irritate sensitive skin or cause burning sensations. Capsaicin-based preparations for specific skin conditions must only be used under medical guidance.
Is Green Chilli good for hair?
Some research suggests that capsaicin, when used in specific topical hair formulations, may stimulate blood circulation to the scalp, potentially aiding in hair growth and scalp health. Caution is always advised due to the potential for severe scalp irritation. Eating green chillies has not been shown to have a direct impact on hair growth.
References
[1] Chauhan, A., Yadav, P., Alsebaeai, M., & Kumar, A. (2020). Consumption of green chilli and its nutritious effect on human health. In A. Roy & H. K. Sharma (Eds.), Green chemistry and water pollution (pp. 385–403). Springer. https://www.researchgate.net/publication/344712622_Consumption_of_Green_Chilli_and_Its_Nutritious_Effect_on_Human_Health
[2] Bal, S., Sharangi, A. B., Upadhyay, T. K., Khan, F., Pandey, P., Siddiqui, S., Saeed, M., Lee, J., & Yadav, D. K. (2022). Biomedical and antioxidant potentialities in chilli: Perspectives and way forward. Molecules, 27(19), 6380. https://doi.org/10.3390/molecules27196380
[3] Tuturu, V. (2016). Capsaicinoids modulating cardiometabolic syndrome risk factors: Current perspectives. Journal of Nutrition and Metabolism, 2016, 4986937. https://doi.org/10.1155/2016/4986937
[4] Derry, S., Wiffen, P. J., Moore, R. A., & Aldington, D. (2013). Topical capsaicin (high concentration) for chronic neuropathic pain in adults. Cochrane Database of Systematic Reviews, (2), CD007393. https://doi.org/10.1002/14651858.CD007393.pub3
[5] Ramos-Torres, A., Bort, A., Morell, C., Rodríguez-Henche, N., & Díaz-Laviada, I. (2015). The pepper’s natural ingredient capsaicin induces autophagy blockage in prostate cancer cells. Oncotarget, 7(2), 1569–1583. https://doi.org/10.18632/oncotarget.6415
[6] Satyanarayana, M. N. (2006). Capsaicin and gastric ulcers. Critical Reviews in Food Science and Nutrition, 46(4), 275–328. https://doi.org/10.1080/1040-830491379236
[7] Zheng, J., Zheng, S., Feng, Q., Zhang, Q., & Xiao, X. (2017). Dietary capsaicin and its anti-obesity potency: from mechanism to clinical implications. Bioscience Reports, 37(3), BSR20170286. https://doi.org/10.1042/bsr20170286