Paprika
Score
Paprika is a mild ground spice made from dried sweet red peppers, exceptionally rich in provitamin-A carotenoids, vitamin E and antioxidant pigments.
Why Paprika scores 97
Nutrition
per_100g
Health benefits
Supports eye health and macular protection
moderate evidenceZeaxanthin and beta-carotene concentrate in the macula, filtering high-energy blue light and quenching reactive oxygen species, while provitamin-A carotenoids convert to retinal needed for vision
Provides strong fat-soluble antioxidant defense
strong evidenceCapsanthin, capsorubin and high vitamin E act in cell membranes and lipoproteins to interrupt lipid peroxidation chains and reduce oxidative damage
Supports cardiovascular health
moderate evidenceCarotenoid and tocopherol antioxidants limit LDL oxidation and inflammation, while high potassium supports healthy blood pressure regulation
Contributes to skin integrity and immune function
moderate evidenceProvitamin-A carotenoids supply retinoids essential for epithelial cell turnover and immune cell function, supporting skin and mucosal barriers
Pairs well with
- ·Pair with olive oil, butter or other fat because paprika's carotenoids and vitamin E are fat-soluble and poorly absorbed without lipids
- ·Combine with eggs or dairy because their fat and choline complement paprika's carotenoid uptake and add to the antioxidant carotenoid pool
- ·Use with vitamin-C-rich foods because vitamin C helps regenerate vitamin E, extending antioxidant protection
Practical tips
- ·Best timing: anytime
- ·Bloom paprika gently in warm oil rather than adding to a hot dry pan; it scorches easily and turns bitter, and the oil extracts its carotenoids
- ·Add toward the end of high-heat cooking to protect the heat-sensitive red pigments
- ·Buy in small quantities and store in a cool, dark, airtight container, as the carotenoids fade and oxidize over months
- ·Choose Hungarian or Spanish paprika for the deepest carotenoid color and flavor
