What is chilli?

Chilli peppers belong to the Capsicum genus and include a huge variety of types, from mild and fruity to intensely hot. All contain capsaicin, the compound responsible for their characteristic heat.

Native to the Americas, chillies have been cultivated and eaten for at least six thousand years. European explorers later introduced them to other parts of the world.

Chillies quickly became part of culinary traditions across South and Southeast Asia, China and parts of Africa. They remain important ingredients in many diets today.

Beyond their culinary uses, chillies provide a range of nutrients. They can be particularly rich in vitamin C and also provide vitamin A precursors, vitamin B6 and potassium.

Circulation, metabolism, and warming effects

The defining compound in chilli peppers is capsaicin. It interacts with TRPV1 receptors on sensory nerves, producing the characteristic sensation of heat.

This interaction can also increase local blood flow as your body responds to the perceived thermal stimulus. This circulatory effect helps explain chilli’s traditional use as a warming food.

Capsaicin has also been studied for its thermogenic properties. It may temporarily increase metabolic rate and energy expenditure after consumption.

These effects are generally modest but contribute to chilli’s traditional association with warmth and vitality. Standardised chilli and capsaicin extracts are also used in some metabolism focused nutritional formulas.

Digestive and immune support

Despite its reputation for being harsh on digestion, moderate amounts of chilli can support healthy digestive secretions. Capsaicin can stimulate saliva and gastric juices, helping support normal digestion.

Chilli peppers are also rich in vitamin C, which supports normal immune function. Vitamin C helps maintain healthy skin and mucous membranes and supports normal immune cell function.

Their carotenoids also include vitamin A precursors. Vitamin A helps maintain healthy mucous membranes throughout your respiratory and digestive tracts.

These nutrients make moderate chilli consumption a nutritious addition to a varied diet, beyond simply adding flavour.

Using chilli in diet and supplementation

Fresh and dried chilli peppers can be used in many cuisines, with the heat adjusted to suit your tolerance. Choose milder varieties or remove the seeds and inner membrane, where much of the capsaicin is concentrated.

If you want a more standardised capsaicin intake, supplements containing standardised capsaicinoid extracts are available. These are often combined with other ingredients, such as green tea extract.

If you’re new to chilli or capsaicin supplements, start with smaller amounts to assess your tolerance. Sensitivity to capsaicin’s warming and potentially irritating effects varies between individuals.