In This ArticleView AllIn This ArticleWhat Is It?Health BenefitsNutrition FactsHealthy Eating TipsFAQs
In This ArticleView All
View All
In This Article
What Is It?
Health Benefits
Nutrition Facts
Healthy Eating Tips
FAQs
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Photo:Getty Images
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One of the most widely used and beloved spices in the world, black pepper offers a trove of health benefits.But where does black pepper come from? And does its nutritional profile actually boost your health? In this article, we’ll answer these common questions and more. Here’s what you need to know.
White Pepper vs. Black Pepper: What’s the Difference?
What Is Black Pepper?
What might seem like a simple seasoning found on dining tables worldwide, black pepper, scientifically known asPiper nigrum, is much more than a flavor enhancer. Thisspiceoriginates from the dried berries of the peppercorn plant, and its benefits extend beyond its culinary use.
Black pepper contains a noteworthy compound called piperine. This natural alkaloid gives black pepper its signature pungent flavor and plays a pivotal role in its health benefits.For example, piperine has antioxidant and anti-inflammatory effects that can reduce chronic disease risk. Additionally, piperine has been shown to enhance the bioavailability of essential vitamins and minerals, making it a healthy addition to a well-balanced diet.
What Happens to Your Body When You Eat Black Pepper Every Day
It Can Help Your Body Absorb Antioxidants Better
When paired with foods rich inantioxidants, like fruits and vegetables, black pepper can effectively help increase the absorption of these beneficial compounds. Piperine (the active compound in black pepper) may enhance the bioavailability of antioxidants like curcumin in turmeric, making your meals tastier and more nutritionally potent.
Kelsey Kunik, RDN,an intuitive eating dietitian at Graciously Nourished, tells us, “Black pepper contains a compound called piperine that can help your body absorb other antioxidants like beta carotene and curcumin.”
It May Reduce Inflammation
Piperine’s benefits don’t stop at boosting nutrient absorption. It may also play a crucial role in reducinginflammationin the body. Chronic inflammation is linked to various health issues, from arthritis to heart disease.Research suggests that piperine’s anti-inflammatory properties can help manage inflammatory conditions, although more research is needed to understand its potential benefits fully.
Related:30 Days of Anti-Inflammatory Breakfasts
It May Boost Your Brain Health
“Black pepper has brain-boosting benefits. In a small animal study, rats pretreated with black pepper had fewer Alzheimer’s disease-associated amyloid plaques and improved memory than rats who did not receive the black pepper supplement,” says Kunik.
Related:22 30-Minute Dinners That Support Brain Health
Black Pepper Nutrition
One teaspoon of ground black pepper contains:
Tips for Including Black Pepper in a Healthy Diet
Incorporating black pepper into your eating pattern is an excellent choice for supporting your overall health, if you enjoy it. Here are some practical tips to help you reap the most benefits:
Kunik adds, “Black pepper can be used to season foods at various stages of cooking and added to marinades, rubs or spice mixtures. You can also add black pepper to teas for a spicy, chai-like flavor that can help increase antioxidant absorption. Coarsely grind black pepper over fresh salads or add it to salad dressings.”
Related:This Anti-Inflammatory Salad Is Perfect for the Summer-to-Fall Transition
The Bottom Line
Black pepper, one of the most universally used spices, contains a powerful compound called piperine. Piperine offers antioxidant and anti-inflammatory benefits, potentially reducing chronic disease risk. Piperine also aids in the absorption of antioxidants and other essential nutrients. Research shows this compound helps reduce inflammation and support brain health. Include black pepper in your daily meals for a solid nutritional boost.
Up Next:The 6 Best Spices to Fight Gut Inflammation, According to Gastroenterologists
Frequently Asked QuestionsEating black pepper in moderation daily is generally safe and can add flavor to your meals without adverse effects—and may offer some health benefits. However, excessively large quantities of black pepper may irritate your stomach lining or cause digestive discomfort.Black pepper contains an active compound called piperine, which has been associated with anti-inflammatory properties. While it may not be as potent as other anti-inflammatory substances, incorporating black pepper into your diet can help reduce inflammation and boost overall health.Black pepper isn’t a detoxifying agent in the traditional sense, but it does have potential health benefits. The piperine found in black pepper may enhance the absorption of certain nutrients in the body, which could indirectly support your body’s natural detoxifiers: your liver and kidneys. However, it’s more important to maintain a balanced diet and healthy lifestyle to support organ health and, therefore, natural detoxification.
Frequently Asked Questions
Eating black pepper in moderation daily is generally safe and can add flavor to your meals without adverse effects—and may offer some health benefits. However, excessively large quantities of black pepper may irritate your stomach lining or cause digestive discomfort.
Black pepper contains an active compound called piperine, which has been associated with anti-inflammatory properties. While it may not be as potent as other anti-inflammatory substances, incorporating black pepper into your diet can help reduce inflammation and boost overall health.
Black pepper isn’t a detoxifying agent in the traditional sense, but it does have potential health benefits. The piperine found in black pepper may enhance the absorption of certain nutrients in the body, which could indirectly support your body’s natural detoxifiers: your liver and kidneys. However, it’s more important to maintain a balanced diet and healthy lifestyle to support organ health and, therefore, natural detoxification.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Newerli-Guz J, Śmiechowska M.Health benefits and risks of consuming spices on the example of black pepper and cinnamon.Foods. 2022;11(18):2746. doi:10.3390/foods11182746Balakrishnan R, Azam S, Kim IS, Choi DK.Neuroprotective effects of black pepper and its bioactive compounds in age-related neurological disorders.Aging Dis. 2023;14(3):750-777. doi:10.14336/AD.2022.1022Boshagh K, Khorvash F, Sahebkar A, et al.The effects of curcumin-piperine supplementation on inflammatory, oxidative stress and metabolic indices in patients with ischemic stroke in the rehabilitation phase: a randomized controlled trial.Nutr J. 2023;22(1):69. doi:10.1186/s12937-023-00905-1Pahwa R, Goyal A, Jialal I.Chronic Inflammation.In: StatPearls.StatPearls Publishing; 2024Duan Z, Xie H, Yu S, Wang S, Yang H.Piperine derived fromPiper nigrumL. inhibits LPS-induced inflammatory through the MAPK and NF-κB signalling pathways in RAW264.7 cells.Foods. 2022;11(19):2990. doi:10.3390/foods11192990U.S. Department of Agriculture. FoodData Central.Spices, pepper, black.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Newerli-Guz J, Śmiechowska M.Health benefits and risks of consuming spices on the example of black pepper and cinnamon.Foods. 2022;11(18):2746. doi:10.3390/foods11182746Balakrishnan R, Azam S, Kim IS, Choi DK.Neuroprotective effects of black pepper and its bioactive compounds in age-related neurological disorders.Aging Dis. 2023;14(3):750-777. doi:10.14336/AD.2022.1022Boshagh K, Khorvash F, Sahebkar A, et al.The effects of curcumin-piperine supplementation on inflammatory, oxidative stress and metabolic indices in patients with ischemic stroke in the rehabilitation phase: a randomized controlled trial.Nutr J. 2023;22(1):69. doi:10.1186/s12937-023-00905-1Pahwa R, Goyal A, Jialal I.Chronic Inflammation.In: StatPearls.StatPearls Publishing; 2024Duan Z, Xie H, Yu S, Wang S, Yang H.Piperine derived fromPiper nigrumL. inhibits LPS-induced inflammatory through the MAPK and NF-κB signalling pathways in RAW264.7 cells.Foods. 2022;11(19):2990. doi:10.3390/foods11192990U.S. Department of Agriculture. FoodData Central.Spices, pepper, black.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Newerli-Guz J, Śmiechowska M.Health benefits and risks of consuming spices on the example of black pepper and cinnamon.Foods. 2022;11(18):2746. doi:10.3390/foods11182746Balakrishnan R, Azam S, Kim IS, Choi DK.Neuroprotective effects of black pepper and its bioactive compounds in age-related neurological disorders.Aging Dis. 2023;14(3):750-777. doi:10.14336/AD.2022.1022Boshagh K, Khorvash F, Sahebkar A, et al.The effects of curcumin-piperine supplementation on inflammatory, oxidative stress and metabolic indices in patients with ischemic stroke in the rehabilitation phase: a randomized controlled trial.Nutr J. 2023;22(1):69. doi:10.1186/s12937-023-00905-1Pahwa R, Goyal A, Jialal I.Chronic Inflammation.In: StatPearls.StatPearls Publishing; 2024Duan Z, Xie H, Yu S, Wang S, Yang H.Piperine derived fromPiper nigrumL. inhibits LPS-induced inflammatory through the MAPK and NF-κB signalling pathways in RAW264.7 cells.Foods. 2022;11(19):2990. doi:10.3390/foods11192990U.S. Department of Agriculture. FoodData Central.Spices, pepper, black.
Newerli-Guz J, Śmiechowska M.Health benefits and risks of consuming spices on the example of black pepper and cinnamon.Foods. 2022;11(18):2746. doi:10.3390/foods11182746
Balakrishnan R, Azam S, Kim IS, Choi DK.Neuroprotective effects of black pepper and its bioactive compounds in age-related neurological disorders.Aging Dis. 2023;14(3):750-777. doi:10.14336/AD.2022.1022
Boshagh K, Khorvash F, Sahebkar A, et al.The effects of curcumin-piperine supplementation on inflammatory, oxidative stress and metabolic indices in patients with ischemic stroke in the rehabilitation phase: a randomized controlled trial.Nutr J. 2023;22(1):69. doi:10.1186/s12937-023-00905-1
Pahwa R, Goyal A, Jialal I.Chronic Inflammation.In: StatPearls.StatPearls Publishing; 2024
Duan Z, Xie H, Yu S, Wang S, Yang H.Piperine derived fromPiper nigrumL. inhibits LPS-induced inflammatory through the MAPK and NF-κB signalling pathways in RAW264.7 cells.Foods. 2022;11(19):2990. doi:10.3390/foods11192990
U.S. Department of Agriculture. FoodData Central.Spices, pepper, black.
