by Erin D Marion - Published 6 months ago

Spice For Longevity: The Ultimate Flavor Booster

Cayenne pepper has a long history, originating over 7,000 years ago in Central and South America. Today, it's a popular spice that can be used as a healthier hot sauce alternative.

Here's how cayenne pepper can benefit your health and add flavor to your food. Plus, some creative ways to incorporate it into your diet.

Five benefits of cayenne pepper

This powerful pepper offers more than just a spicy kick. Here are a few cayenne benefits licensed nutritionist Marcie Vaske, M.S., L.N., CNS, believes you should know:

It supports metabolic health: The metabolic benefits of cayenne come from the compound capsaicin, which gives the pepper its heat. "Capsaicin has thermogenic properties, meaning it helps your body burn more calories by increasing heat production. This can lead to a slight boost in metabolism1, potentially aiding in weight management efforts," Vaske explains. Hence, why you may find cayenne pepper on the ingredient list in some metabolism supplements.
It may help with congestion: "The heat and spice from cayenne pepper can help thin mucus to clear nasal congestion2 and relieve sinus pressure," Vaske says, in addition to reducing inflammation. Now you know why cayenne pepper is often mixed into wellness shots and smoothies (along with ginger, turmeric, garlic, etc.) to beat common colds.
It's rich in antioxidants: Like many peppers, cayenne contains both vitamin A and vitamin C3, providing antioxidant support for the body, which benefits immune health, skin health, and more.
It supports heart health: "Cayenne pepper does support heart health by improving circulation and may reduce bad cholesterol levels, known as LDL," Vaske says, adding that the anti-inflammatory properties can also benefit blood vessel health. "With better circulation and balance of cholesterol, it increases our heart health," she says.

Ten ways to use cayenne pepper

Given the numerous benefits of this spice, why not incorporate it regularly? Here are a few ways to get more cayenne into your diet:

Add a teaspoon to your pickle jar
Sprinkle it over sweet fruits like mango, pineapple, or watermelon
Use it to season your fresh or roasted vegetables
Mix a dash into your tea in the morning
Add a teaspoon to your favorite sauce or dressing
Mix cayenne into your scrambled eggs
Make your own hot honey
Mix it into hot chocolate or a sweet smoothie
Take it in a supplement
Sprinkle it over cucumber salad

Who should avoid cayenne pepper?

"While cayenne pepper is generally safe for most individuals in moderation, some populations may need to exercise caution or avoid it altogether," Vaske says. This group includes those that have:

Acid reflux
Irritable bowel syndrome (IBS)
Sensitivity to spicy foods
Individuals taking blood thinners, diabetes, or asthma medications
People with a latex allergy
Pregnant or breastfeeding women (should avoid consuming large amounts)

Key takeaways

Cayenne pepper is beneficial for health in various ways, such as easing congestion and promoting metabolic health. It's a versatile spice that can be incorporated into numerous meals, snacks, and even drinks. Here are additional strategies to enhance your metabolism.