Green Chilli: Uses And Benefits

All through our lives, we have been hearing this – “Eat green chillies. You will get eagle eyes!” If not a million, a thousand times for sure. But how much truth-sodden are these lines? 

Are green chillies really beneficial for the eyes? What other benefits do they offer? Do they help us lose weight? Undoubtedly, green chillies add that kick and taste to our dishes. There are hundreds of questions that encircle green chillies. 

Today, we are going to pick up everything green and hot and answer everything that must be answered about green chillies. So, let’s get the heat going.

Know Your Green Chillies – History, Names, and Nutrition

Let’s start with the fact first – green chillies are not native to India. Indians had been using black pepper to add spice to their dishes before Portuguese invaders introduced green chillies to the Indian span through Goa. Since then, the spice has only increased. 

Green chillies are small, 1-4 inches long, unripe fruits of plants that belong to the genus Capsicum. They are a type of pepper that is genetically closer to bell peppers and jalapenos. 

Use them whole, slice, chop, or dice, no matter what you do, they will anyhow add heat and flavour to your dishes. How much?

The common green chillies (Capsicum frutescens) that we eat range from 30,000 to 50,000 on the SHU scale

SHU scale (Scoville heat units) is a scale that categorises things based on the level of heat or burn they create. The higher the number, the more the spice. 

The hottest pepper in India is Bhut Jolokia, standing at 1.58 million SHU, while Pepper X tops the world at 2.69 million SHU

The green chillies that we eat come in different varieties. The common chillies found in the market belong to the species ‘Capsicum frutescens’. The other common green chillies are

• Green jwala – Gujarat
• Teja – Andhra
• Lavangi – Maharashtra
• Byadgi – Karnataka
• Guntur – Andhra
• Kanthari – Kerala

All these varieties vary on the SHU scale. Some might even make you sweat. 

Although we don’t eat green chillies to get calories, it is still crucial to know their nutritional value. 

Green Chillies – nutritional value – 100 grams ^[1]

Brilliant, right? Let’s have a look at more of its brilliance.

With their root in America, green chillies have been grown for around 6,000 years 

Green Chilli Benefits – Tiny But Mighty

The main beneficial compound that green chillies are eaten for is ‘Capsaicin’. It is what gives it heat, kick, and all the many benefits. Let’s have a look at all the green chilli benefits and how we must consume this tiny powerhouse. 

1 . Boosts Metabolism 

Ever observed that sweat, that heat after biting on a hot green chilli? It’s your metabolism kicking in due to thermogenic ability. Peppers, including green chilli, is a wonderful weight loss recipe. The main reason behind this is its capsaicin content.

Capsaicin pushes our bodies to increase their energy expenditure. Also, it has been found to reduce hunger. This prevents overeating. Together, both these changes lead to a state where more calories are burned than consumed. ^[3]

2. Relieves Pain

Capsaicin, apart from reducing hunger and inducing weight loss, is also an excellent pain reliever. The impact is such that you might easily find numerous pain relieving sprays in the market that contain capsaicin. 

“But chilli gives us pain. Then how can it relieve it too?” Science has got an answer for this.

The capsaicin in chillis support release of endorphins which are natural painkillers. ^[4]

Capsaicin is used traditionally to treat burning pain ^[5]

Not just pain, but capsaicin can even work on treating chronic pain. But the application is topical. ^[6]

3. Might Help Eye Health

Although there have not been any studies done that vouch for the direct relation between green chilli and eye health, there are compounds present in green chillies that have been studied well. Here are all the compounds present in chillies that benefit eye health:

• Vitamin A
• Carotene
• Vitamin C
• Lutein & Zeaxanthin

100 grams of green chillies provide 354mcg of vitamin A. Although eating around 10 grams per day can only meet 5% of our vitamin A RDA, it is still an essential addition. Vitamin A is known to help us have good and normal vision.

Apart from that, green chillies contain good amounts of carotene, vitamin C, lutein & zeaxanthin, and other essential plant compounds that help our eyes and protect them against several issues such as macular degradation, oxidative stress, etc. 

Capsaicin triggers our bodies to sweat in an attempt to cool down the burning sensation

4. Anti-bacterial, Anti-oxidant, and Anti-inflammatory

Green chillies contain several compounds such as lutein, zeaxanthin, vitamin C, carotene, flavonoids, etc. All of these plant compounds possess anti-bacterial, anti-oxidant, and anti-inflammatory properties.  

These properties are the reason green chillies have been used medicinally for ages. The antioxidants present in green chillies help us fight free radicals that are known to damage our cells and reduce our age by many years. ^[7][8]

Its anti-inflammatory properties have put it forward as an effective treatment against joint pain, muscle pain, etc. This is why it gets used by athletes in case of common sprains and injuries. ^[9]

These were all the known green chilli benefits that make it a must-have part of any healthy diet. In fact, green chillies are much better than red chillies in terms of health benefits. However, there are some risks involved with the consumption of green chillies. 

5. Balances blood sugar levels

Chili, rich in capsaicin, offer a natural way to balance blood sugar levels by improving insulin sensitivity, reducing post-meal glucose spikes, boosting metabolism, and promoting fat oxidation. Capsaicin enhances the body’s ability to use insulin effectively, slows glucose absorption into the bloodstream, and aids in weight management, all crucial for blood sugar control. ^[10]

Green Chillies – Risks and Precautions

We all understand and even love how green chillies add a fiery kick to our food. However, it’s also important to be mindful of how much heat we bring. Here’s a quick rundown:

• The magic that fuels the heat in chillies, capsaicin, can also trigger a burning sensation to a level that some might find hard to tolerate. If you’re new to spicy food, start slow and listen to your body!
• Spicy food can sometimes cause trouble inside your tummy. Be wary of how much you eat, especially if you have a sensitive digestive system, IBS or ulcers. These tiny green magpies can give you cramps or diarrhoea. ^[11]

Some studies even suggest a possible link between excess green chilli consumption and health issues, while others don’t. The key takeaway? Moderation. Enjoy green chillies as part of a balanced diet. And if you have any concerns, consult your doctor.

Numerous companies use capsaicin (the main compound in green chillies) in self-defence pepper sprays

The Bottom Line

Green chillies are often used in our kitchens to add spice to our foods and a twist to our tastebuds. But not many do know that these tiny vegetables are actually a hub of benefits. 

Since ancient times, green chillies have seen the pestle and mortar and have been a part of folk medicine. The main compound that adds to the green chilli benefits is capsaicin. It acts as a pain reliever, helps us lose weight, enhances metabolism, offers anti-bacterial, antioxidant, and anti-inflammatory properties, and even reduces our pangs of hunger.

Apart from capsaicin, green chillies offer several healthy plant compounds such as vitamins C, and A, carotene, lutein, zeaxanthin, flavonoids, etc. All these offer a separate list of benefits as well.

However, as beneficial as green chillies can be, they can be equally harmful if consumed over the limit. If you are new to spice, have a sensitive stomach, or have IBS, be wary of how much you eat. Tune your intake according to how your body acts. Other than this, you are good to have a bite of these tiny spice magnets.