Chiles Facts, Health Benefits & Risks

A popular ingredient in Southwestern cooking, chiles, or hot peppers, add spice and interest to many foods. Some of the milder varieties are consumed as low-calorie snacks.

The heat in chiles comes from capsaicinoids, substances that have no odor or flavor themselves but act directly on the mouth’s pain receptors. This results in teary eyes, runny nose (“salsa sniffles”), and sweating experienced by people who indulge in the hotter varieties. Capsaicin and other capsaicinoids are concentrated mainly in the white ribs and seeds, which can be removed to produce a milder flavor.

Chiles are more nutritious than sweet peppers, and the red varieties generally have a higher nutritional content than the green ones.

Health Benefits

Prevents cancer.
Chiles are very good sources of antioxidants, especially beta-carotene and vitamin C. Just one raw, red hot pepper (1 ½ oz/45 g) contains about 75 mg of vitamin C, almost 100% of the Recommended Dietary Allowance (RDA). Chiles also contain bioflavonoids, plant pigments that some researchers believe may help prevent cancer.

Reduces chance of blood clots.
Research indicates that capsaicin may act as an anticoagulant, perhaps helping to prevent blood clots that can lead to a heart attack or stroke.

Fights against colds and allergies.
Chiles can act as a decongestant. For those with a cold or allergies, eating chiles or foods prepared with chiles can provide temporary relief from nasal and sinus congestion.

May aid in weight loss.
Some studies show that very spicy foods can temporarily increase your metabolism. Specialist grocers often stock many different kinds of peppers. Buy one type a week and add some to various meals. Spice up your scrambled eggs with minced jalapeño, and add a little fire to beef stew with half a Scotch bonnet pepper.

Health Risks

Hemorrhoids.
Consuming chiles may cause rectal irritation.

Old School
Drink water to quell the fire from a hot pepper.
New Wisdom
Drink 2% milk or eat regular yogurt. The fat will help neutralize the fat-soluble capsaicinoids in hot peppers. Gastric discomfort. Although there is no evidence that chiles cause ulcers or digestive problems, they may lead to stomach discomfort, especially if you suffer from acid reflux.

Eating Tips
• Season melon chunks with minced chiles and sugar for a sweet-hot-cool combo.
• Grill jalapeño halves stuffed with ground beef, shredded cheddar, and cilantro.
• Add a drop of chile sauce to noodle soup for surprising zip.

Buying Tips
• To buy good-quality chile peppers that are fresh, look for smooth skin with deep color and no bruises or spots.
• Dried chile peppers can be purchased in packages.

Storing Tips
• Store fresh chile peppers in a bag in the refrigerator for up to 2 weeks.
• Store dried chile peppers in an airtight container in a cool, dry place away from sunlight for up to 4 months.

CHILES FACTS
• The hottest pepper on record is the Trinidad moruga Scorpion, which is rated as high as 2 million Scoville units. By contrast, the serrano comes in at about 5,000 to 15,000 Scoville units. Pure capsaicin rates 16 million units.
• Incorporated into creams, capsaicinoids alleviate the burning pain of shingles and can help with the pain of arthritis. They may also reduce the mouth pain associated with chemotherapy.