Know About Cayenne Pepper Benefits, Nutrition, Uses and Recipes

Nov 20, 2023 By Nancy Miller

The Capsicum family of spicy chili peppers, including cayenne pepper, has drawn interest due to its possible applications and health advantages. It is frequently used in many different traditional medicine and cuisines worldwide.

You may choose it wisely when adding it to your diet by knowing the potential health advantages. We will examine the nutritional profile of cayenne pepper, discuss its possible health advantages, and provide helpful advice on including it in your regular meals in this article.

What Is Cayenne Pepper?

Long and thin with a glossy, cherry-red color, cayenne peppers are peppers. Commonly called Capsicum annum, these spicy peppers belong to the Solanaceae family, including its distant cousins, potatoes, eggplants, and tomatoes. Though they may have originated in South America, cayenne peppers are now widely used in cuisines worldwide due to their mild heat.

The heat from cayenne peppers is spiced just so. The Scoville scale may be recognizable to you if you enjoy spicy cuisine. With mild bell peppers at one end of the scale and ghost peppers and Carolina reapers at the other, this scale indicates how hot a chili pepper is.

You don't have to eat cayenne peppers like apples to enjoy their health advantages. Embrace this unique spice for good, whether you use it in your cooking with fresh peppers or add powdered and dry forms to your food.

Health Benefits Of Cayenne Pepper

Here are the incredible health benefits of cayenne pepper:

Helps Boost Metabolism

One of the active components of cayenne, capsaicin, stimulates blood flow and thermogenesis (the body's heat production) to boost metabolic activity. For many hours following ingestion, capsaicin can raise metabolism by up to 20%.

Consider regularly using cayenne pepper in your diet if your goal is to either prevent weight gain or lose it. Nevertheless, taking too much too quickly may cause an upset stomach. You should cut back on your consumption if that occurs. Increase the cayenne pepper gradually as you become accustomed to eating hot dishes.

Helps Lower Blood Pressure

Cayenne peppers reduce blood pressure due to their potassium and sodium content. Consuming cayenne peppers lowers blood pressure, cardiovascular disease, and stroke risk. Try a pinch of cayenne pepper before taking your regular medication or salt shaker.

Capsaicin in cayenne pepper lowers blood pressure overnight and heals symptoms. The blood arteries dilate, lowering pressure and boosting blood flow. Vitamin C and beta-carotene, antioxidants that decrease blood pressure, are abundant in cayenne peppers.

Helps With Migraine

The restriction of blood circulation in the head is the cause of migraines. An investigation suggests that cayenne may be beneficial for migraines. The primary component of cayenne pepper, capsaicin, can lessen the pain associated with some migraine types.

It can reduce cluster headaches by blocking substances P and CGRP, two molecules that cause inflammation and pain. Additionally, it raises serotonin levels, which lessen discomfort. Cayenne pepper may massage your temples to ease headaches or add to soups and stews.

Helps To Prevent Cancer

Eating cayenne pepper helps prevent many cancers. Research discovered that capsaicin in cayenne pepper may prevent breast cancer by decreasing cell growth. Several studies have connected capsaicin to cancer cell apoptosis, which inhibits it from spreading.

Other research demonstrates capsaicin can treat prostate cancer. Capsaicin also treats breast, prostate, lung, and colon cancer. Consuming capsaicin frequently over time is the most effective. Add cayenne pepper to your diet daily to fight cancer.

Nutrition Facts of Cayenne Pepper

Cayenne pepper has several health benefits due to its ingredients. One tablespoon (5 grams) of cayenne pepper contains:

  • Calories: 17
  • Vitamin A: 44% of the Daily Value
  • Vitamin C: 7% of DV
  • Vitamin E: 8% of DV
  • Vitamin B6: 6% of DV
  • Fiber: 2 grams
  • Potassium: 2% of DV
  • Manganese: 5% of DV
  • Capsaicin: The active component responsible for its spicy heat and various health benefits.

How to Use Cayenne Pepper?

Cayenne pepper can be used in many ways, such as:

  • Culinary Delight: Cayenne pepper adds depth and heat to various dishes. It can be sprinkled on roasted vegetables, mixed into marinades, or incorporated into soups and stews for an extra kick.
  • Natural Remedies: Cayenne pepper is used in natural remedies besides culinary uses. Warm water and honey with some cayenne will alleviate a sore throat.
  • Capsaicin Creams: Topical capsaicin creams are used for muscle pain relief, arthritis, and certain skin conditions.
  • Preservation: Due to its antimicrobial properties, cayenne pepper has historically been used in food preservation to prevent spoilage.

Healthy Cayenne Pepper Recipes

Here is how you can prepare the cayenne recipes:

Cayenne Lemonade


  • 4 cups water
  • Juice of 4 lemons
  • 2-3 tablespoons maple syrup or honey
  • ⅛ - ¼ teaspoon cayenne pepper


  • Mix water, lemon juice, sweetener, and cayenne pepper in a pitcher.
  • Stir until the sweetener dissolves.
  • Serve over ice for a zesty, refreshing drink.

Spicy Black Bean Soup


  • 2 cans black beans (drained and rinsed)
  • 1 onion (diced)
  • 3 cloves garlic (minced)
  • 1 teaspoon cumin
  • ½ teaspoon cayenne pepper
  • 4 cups vegetable broth
  • Salt and pepper to taste


  • Sauté onion and garlic until fragrant.
  • Add black beans, cumin, cayenne pepper, vegetable broth, salt, and pepper.
  • Simmer for 20-25 minutes.
  • Blend the soup until smooth and serve hot.

Side Effects Of Cayenne Pepper

Cayenne pepper has several health advantages; however, it should be consumed in moderation due to adverse effects. Cayenne pepper may cause intestinal discomfort or burning. These effects are caused by capsaicin, which makes cayenne pepper fiery.

Be aware of tolerance and gradually add cayenne pepper to meals. Spicy cayenne pepper is not recommended for children under two since their digestive systems are still developing.

However, as kids become older and more tolerant, cayenne pepper can be included in their meals for nutrients. Cayenne pepper causes heartburn and gastrointestinal troubles like other spicy meals. Avoid cayenne pepper if you have heartburn or a sensitive stomach.


Cayenne pepper is more than a fiery spice; it's a storehouse of health benefits and culinary versatility. Its active component, capsaicin, supports metabolism, aids blood pressure regulation, and offers potential relief for migraines. Rich in minerals and vitamins, it contributes to overall well-being.

This spice's uses span from culinary delights to natural remedies and food preservation. However, its consumption should be moderated due to potential side effects like digestive discomfort. Embracing cayenne pepper wisely in your diet unlocks its benefits, offering a fiery yet healthy addition to various dishes and potential remedies.

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