Cayenne Pepper
Score
Cayenne pepper is an intensely hot ground chili powder rich in provitamin-A carotenoids and capsaicin, the thermogenic alkaloid behind its heat and metabolic benefits.
Why Cayenne Pepper scores 97
Nutrition
per_100g
Health benefits
Boosts thermogenesis and supports metabolic rate
moderate evidenceCapsaicin activates TRPV1 receptors and the sympathetic nervous system, increasing energy expenditure and fat oxidation while modestly suppressing appetite and energy intake
Supports cardiovascular function
moderate evidenceCapsaicin promotes nitric-oxide-mediated vasodilation and may improve endothelial function and lipid handling, while high potassium counters sodium's pressor effect
Delivers provitamin-A carotenoid and tocopherol antioxidants
strong evidenceCarotenoids (beta-carotene, capsanthin) and vitamin E quench reactive oxygen species and reduce LDL oxidation, protecting tissues from oxidative damage
Provides analgesic and anti-inflammatory effects
strong evidenceRepeated TRPV1 activation by capsaicin depletes substance P in sensory neurons and downregulates inflammatory mediators, the basis for topical capsaicin pain relief
Pairs well with
- ·Pair with a fat source such as olive oil or avocado because capsaicin and the carotenoids and vitamin E are fat-soluble and far better absorbed with dietary fat
- ·Combine with citrus or other vitamin-C foods because vitamin C regenerates oxidized vitamin E for sustained antioxidant protection
- ·Use with lean protein dishes because capsaicin's thermogenic and appetite-modulating effects complement a higher-protein meal
Practical tips
- ·Best timing: anytime
- ·Bloom cayenne briefly in warm oil to extract its fat-soluble carotenoids and capsaicin, then add to the dish
- ·Start with a small pinch; cayenne's heat is intense and builds, and capsaicin's effects are dose-dependent
- ·Store in an airtight, dark container, as the red carotenoid pigments bleach and degrade under light
- ·Handle with care and wash hands after use, since capsaicin readily transfers to eyes and skin
