The health benefits of chilli

It turns out there's some truth in the mantra "no pain no gain" after all. "The heat from a chilli pepper comes from the nutrient capsicum," explains Emma Gardner, nutritional therapist and director of Appetite for Life. "Much of the research about chilli's health-giving properties have concentrated on capsicum so it's safe to assume that the hotter the chilli the greater the benefit. Recent studies suggest that nutrients in sweeter peppers promote similar health-giving properties too. So you don't have to be a 'chilli head' to reap the health rewards - just give the curries as much fire as you like using the peppers that you enjoy."

While we're not suggesting ditching your weekly work-out for a spicy curry, several studies have shown that capsaicin can aid weight loss by giving our metabolism a boost. "Chilli peppers increase the number of calories burned after eating," says Dr David Heber, professor of medicine and director of UCLA's Center for Human Nutrition. "In our research study published in the American Journal of Clinical Nutrition we studied a non-pungent variety of chilli pepper called capsiate which increased the metabolism by stimulating a receptor in the intestines without stimulating the pain receptor on the tongue."

Suffering with the headache from hell? A hot curry might just be the answer. "Chillies can help with pain relief as they are anti-inflammatory and many varieties have analgesic properties," points out Emma Gardner.

Those suffering from circulation-related problems should also consider incorporating chillies into their diet. "Chillies optimise your heart health by boosting circulation, making your blood less sticky and improving cholesterol levels," explains Emma Gardner. "Chillies can also be used to relieve congestion - we have probably all experienced a runny nose after eating a curry!"

Forget expensive supplements - chillies are packed with some of the most important vitamins and minerals around. "Chilli peppers have amazingly high levels of vitamins and minerals," says Emma Gardner. "They contain particularly high levels of the antioxidants vitamin A and C, many B vitamins and a wide range of minerals including iron, potassium and manganese."

Love life on the wane? A spicy curry might be just the thing to get you in the mood.

"Chilli peppers add pleasure to eating," points out Dr David Heber. "While initially stimulating a pain receptor on the tongue, the feeling is pleasurable and releases endorphins. The Aztecs even regarded chilli peppers as an aphrodisiac."

Chilli peppers are some of the cleverest vegetables around. "Chilli pepper plants produce chemicals to protect them from being destroyed by bacterial and fungal infections," points out Emma Gardner. "When we eat them we consume these chemicals and the plant confers anti-microbial properties on us - in other words they give us anti-bacterial and anti-fungal nutrients which help to keep us healthy."

So how exactly should chillies be consumed in order to reap the health benefits? "Fresh chillies are best as many nutrients are lost in the drying process," says Emma Gardner. "When buying chillies, opt for crisp, luscious-looking veg - if they're looking wrinkled or brown, leave them on the shelf. Try spicing up your summer with the many peppers now available; add hot peppers to curries, fajitas or stir fries or roast sweet peppers in some olive oil and add to salads or have as a side dish with meat or fish."

The good news is that while fresh chillies might be best, we don't have to start chomping on raw chillies in order to enjoy the health benefits. "Chilli powder, chilli peppers and chilli condiments all have the same health benefits to differing degrees," reveals Dr David Heber. Studies have shown that certain varieties of chilli peppers, such as the jalapeno, contain more capsaicin if they're grown in hot, arid climates rather than cooler, wetter ones, although soil quality can also affect the levels of capsaicin.

Suffer from a sweet tooth? Chilli peppers might just help curb those cravings.

"A recent study also suggests that chilli peppers may reduce sweet cravings," reveals Emma Gardner. "However, remember that if you want to shed a few pounds this is best achieved by eating healthy, balanced meals. Faddy diets which concentrate on one food type are not a good option - so add chilli peppers to your meals but do not start a chilli pepper diet!"

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