Jalapeno health benefits: Nutrition, Uses and Precautions

Jalapeno – a delight that has lured most of us through being a peppy pizza topping. This veggie has travelled from Mexico and soaked our lives with a bit of tanginess and a bit of spice. But we rarely tried to know it beyond this.

Jalapeno is loved worldwide and is a dear part of American cuisine. In Mexico, which is its very birthplace, it is added to boost salsas and stews such as chilli con carne, etc. In Europe, it is added to pastas and pizzas. And in India, it is gaining the much-required attention now.

But jalapeno isn’t just about pizzas. It is a true beauty when it comes to the many health benefits it serves. From its weight loss properties to its skin-health benefits, we’ll explore everything. Furthermore, we’ll tell you how much to eat, how to eat, and what precautions to take. So, let’s pop the pepper.

Know Your Jalapeno – Taste, Nutrition, and Many Names

About its taste: when you put it in your mount, you will surely get a grassy, bit peppery, and slightly bitter and bold flavour. 

Jalapeno stands at 4,000 to 8,500 SHU in terms of its heat and spice.

To make it easier for you, the normal small spicy green chillies that we use in our kitchens range from 30,000 to 50,000 on the SHU scale. 

However, ripe jalapeno, when it reaches a red colour, does not taste more peppery. Instead, it tastes slightly fruitier and more tangier. 

Pretty exotic. But what do we get from it apart from its tangy exotic flavours? 

Here is an insight,

Jalapeno Nutritional Value per 100 grams^[1]

Jalapeno is a Mexican delight. This is why you might see it mostly on Mexican pizzas. 

The name Jalapeno comes from the Xalapa, the capital of the Mexican state Veracruz.

In Mexico, the red and ripe jalapeno is known as ‘huachinango’, while the fat one is known as ‘cuaresmeño’.

With a fantastic nutritional profile, it surely attracts many around the world. Some fry it, some dry it, and some try it in their salads. 

By learning its many benefits, let’s see why you should consume it too. 

The Many Health Benefits of Amazing Jalapeno 

Let’s start with the fact that jalapenos and big Jim peppers are different. The latter one is slightly milder than the jalapeno, standing at 500-3,000 on the SHU scale. 

And now, the benefits:

1. Helps you in Weight Loss and Boosts Metabolism

Don’t get confused when we say jalapeno infuses energy in you. It contains merely 29 calories of energy in a 100-gram. The way jalapeno infuses energy is through metabolism.

Jalapeno, through its peppery touches, boosts our bodies’ metabolism. An increased metabolism means increased fat-burning and a decreased weight. It also curbs your appetite to keep you from unwanted munching. The power lies in its capsaicin content.

So capsaicin is the main compound found in chilli peppers. The same compound makes us hop up with shaky hands when we feel that peppery burn on our tongues. Ooh!

It is also the main compound that companies use in pepper sprays.

Eating veggies with capsaicin daily can increase metabolism by 4-5%. This means easier weight loss. But it only comes with other dietary changes.

Capsaicin also leads to a lower calorie intake, as much as 50-75 calories per day. This happens due to a reduction in appetite. ^[3]

Also, an increased metabolism may mean less lethargy and more energy.

2. Good for Guts

Our guts get hurt when we introduce highly spicy foods to it. But the case is otherwise when we consume them in moderation. 

Capsaicin present in jalapeno can actually prevent your gut from getting ulcers and infections. ^[4]

Furthermore, its anti-inflammatory properties can even protect the guts from inflammation and prevent infections. It can stop pathogens like Pylori from growing inside.^[5]

However, the amount of jalapeno needed to have this effect is still clear. The wisdom lies in practising a diverse diet and not depending on one food item alone. 

3. A Peppery Pain Killer

We surely know chillis for giving temporary burns and pain to our tongues. But hearing them relieving pain seems contradictory. And this, too when we hear of it as a natural pain reliever when used externally. Isn’t it?

Well, capsaicin surely holds that pain-relieving capacity when it comes to external applications. And its healing process goes like this: 

• An initial burning sensation
• Numbness
• Followed by the absence of pain at last ^[6]

It does this magic by blocking pain receptors. Just don’t apply it internally or on open wounds. Never!

For this reason, many companies make capsaicin lotions that are used to treat nerve pain, joint and muscle pain, etc. ^[7]

Many even use it as a nasal spray to find a moment of relief from migraine pain. ^[8]

Capsaicin has long been used traditionally in medicines since 7,000 BC ^[9]

However, there is no clarity as yet if topical jalapeno application can have the same effect or not. 

4. Antibacterial, Anti-inflammatory, and Antioxidative

Jalapeno, along with other family veggies containing capsaicin, possesses strong properties that help our bodies fight off bacteria, inflammation, and oxidative stress. We’ll tell you how it is helpful for us.

Firstly, its antibacterial properties: 

Spicy chillies have long been used to prevent food from spoiling due to bacteria. The same compounds that prevent bacterial growth in food, also help in preventing bacterial infection in the human body. Studies have shown capsaicin to be effective in infections that harm teeth, throat, etc. ^{[10][11][12][13]}

Apart from having antimicrobial properties, jalapeno also holds the power to fight inflammation. For us, it means less swelling, especially the chronic one. Long-term inflammation harms our joints, muscles, veins, etc. and leads to painful ageing. ^[14]

At last, jalapeno is a fancy fount of antioxidants. Vitamin C, polyphenols, carotenoids, you name it. It is rich in it. ^[15]

Antioxidants have been linked to longer lifespan and graceful ageing. And just when you think it is all, the list of benefits starts increasing:

• Bringing youth to skin
• Helping heart with goodness
• Improving blood circulation
• Bettering eyesight ^[16][17]

The list goes on.

5. Helps Improve Immunity

Our love for immunity has started to increase a million times after COVID-19 crept into our stable lifestyle. The world ran after it and for all the good reasons. Our immunity defines how strongly our bodies fight off diseases and infections. 

Jalapeno is rich in Vitamin C. A 100-gram provides us with 119 mg of Vitamin C. This is more than the required daily dosage per day. ^[18]

Men need 90mg of Vitamin C per day while women need 75mg.^[19]

But you won’t want to eat 100 grams of jalapeno per day because of the spicy sensation it will load your body with. So, always combine it with other healthy food items.

Apart from Vitamin C, jalapeno is rich in Vitamin A, several antioxidants, and minerals such as zinc, iron, magnesium, etc. All these nutrients add to our immunity and help us live in peace. ^[20]

6. A Helping Hand to Heart

The heart has always been the centre of all of our lives. We value it, but not much when it comes to diet. Studies show that the modern lifestyle has led to poor diets followed by a spike in heart-related health issues. ^[21]

Jalapeno, due to its anti-inflammatory, antioxidative, and magnesium content, helps the heart reach a healthy state. ^[22]

And here is the thing – if your meal includes high amounts of carbs, then eating 5 grams of chillis can prevent your body from going through huge insulin spikes. ^[23]

The main compound that helps the heart is capsaicin, which helps relax blood vessels and lower blood pressure. ^[24]

7. Contains plenty of Vitamin C

As seen above, jalapeno is a sweetheart when it comes to Vitamin C content. It provides almost double the amount of how much we need per day.

Vitamin C, also known as ascorbic acid, is a powerful antioxidant that showers our lives with numerous health benefits such as:

• Reducing lethargy
• Reducing physical discomfort
• Helping in weight loss
• Quick wound healing
• Enhancing immunity
• Helping skin deal with sun damage, etc. ^[25]

8. Helps in Detoxification

Every day we load up our bodies with unnecessary substances. For example, getting less sleep, eating unhealthy, or gathering waste products from daily metabolic activities. We must get rid of this on a timely basis. It is like cleaning our system.

Capsaicin can help our bodies in the detoxification process. You can add it to your smoothies, salads, etc. ^[26]

9. Nourishes Us With Nutrients

Jalapeno, against its outlook, is actually a soothing sea of nutrients. It is brilliant in terms of vitamins and antioxidants. No doubts! There is Vitamin C,… B, A, E, K, Folate, Choline, Lutein, Zeaxanthin, and the list continues. All these nutrients enhance the overall state of our being.

But apart from these, jalapeno is also unbelievably rich in several minerals such as Calcium, Iron, Magnesium, phosphorus, Potassium, Zinc, Manganese, etc. A beauty of a veggie.

Here is how these minerals help:

• Calcium strengthens our bones and teeth
• Iron helps us deal with fatigue and prevents anaemia
• Magnesium contributes to muscle and never functions
• Phosphorous gives a hand to calcium and helps it build stronger bones
• Zinc is the guy that adds to immunity
• And manganese helps in proper blood clotting and wound healing

So, you still doubt the beauty this mildly peppery beast is? 

Now, how should you eat it? 

Tips To Include Jalapeno in the Indian Diet

The Indian diet might make it harder for you to include it in your daily life. However, these tips will surely help.

• Top your pizza with these tangy delights. However, know that pizzas are comparatively unhealthy due to the presence of too many simple carbs and high cheese content in them. Eat them within limits.
• Pickle it down to eat alongside those delicious curries
• You may even add jalapenos to your curries and give them a twist of new Mexican flavour
• Make chutneys out of them using fresh coriander, mint, spices, etc.
• Add them to your vegetable salad and cherish
• Blend it into your smoothies
• Or stir-fry them using healthier oils such as olive oil

Great right? Of course. Just a few precautions to take care of and risks to be aware of.

Jalapeno – Risks and Precautions

Jalapeno remains soaked in health and nutrition. However, as with anything, it also comes with a few red marks that one must know beforehand.

• Jalapeno is spicy by nature, so you might feel a burning sensation after consuming it. So consume according to your spice tolerance
• Don’t touch your eyes after handling it as it could make them burn
• People with GERD or IBS must notice the changes as it can worsen the situation
• If you often suffer from heartburn, acidity or a burning sensation, observe yourself after eating it. Avoid if heartburn worsens

Still want to enjoy it? Try removing the white part and seeds inside it as this area is the spiciest of all. 

And, don’t overeat.

How Much Jalapeno to Eat Per Day?

When it comes to spices, it is always wise to know when to stop. Jalapeno is mildly spicy so you would definitely want to avoid eating too much.

It is all right to consume jalapenos every day. You may easily have 2-3 per day without worrying much, until and unless you feel burns and adverse body changes. 

If you want to have it for its tangy and fruitier taste, try tasting the red and ripe ones.

The Bottom Line

Jalapeno, the fiery charmer of our pizzas, is more than just a tangy topping. From weight loss to boosting immunity, this Mexican delight is becoming a new Indian favourite. It is rich in vitamins, antioxidants, minerals, and an exotic taste. Think this is all? No!

Jalapenos capsaicin content adds to immunity, helps the heart become healthier, is rich in vitamin C, helps guts, and even detoxifies.

Embrace it in your Indian cuisine. Pickle it, stir-fry it, or blend it into chutneys. But use it. The only thing to be wary of is your spice tolerance. 

So, up for a peppery ride?

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