Black Pepper Benefits For Health? How Is It Good For You?

Black pepper is considered as the king of spices, characterized by a pungent taste, unique aroma, and is used all over the world. In addition to adding flavor to foods, black pepper may act as an antioxidant and offer a variety of health benefits.

I/ What is black pepper, origin of black pepper?

Black pepper is a flowering vine that is cultivated for its fruit, scientifically called Piper nigrum. The dried fruit is known as peppercorn. There are three types of peppercorns – black, green, and white. The spice is native to South India and other parts of South Asia and has been used in Indian cooking since 2000 BC.

Currently, the countries with the largest black pepper production in the world include Vietnam, Brazil, Indonesia, India, Sri Lanka, Malaysia and China. In particular, Vietnam is known as the world’s leading exporter of black pepper.


Vietnam is known as the world’s leading exporter of black pepper. Photo: Internet

II/ What Are The Health Benefits Of Black Pepper? How Is It Good For You?

1/ What Are The Nutrients In Black Pepper?

Black pepper contains many minerals, vitamins and phytonutrients, so they are good for you, help support and improve health:

+ Rich in minerals: manganese, magnesium, calcium, phosphorus, iron, potassium

+ Vitamins: Folic acid (vitamin B9), Niacin (B3), Pyridoxine (B6), Riboflavin (B2), Thiamin (B1), vitamins A, C, K, vitamin E-γ;

+ Plant nutrients: Carotene-β, Crypto-xanthin-β, Lutein-zeaxanthin and Lycopene.

In addition, black pepper is high in fiber and also has moderate amounts of protein and carbohydrates, antioxidants.


Black pepper contains many minerals, vitamins and phytonutrients. Photo: Internet

 2/ Effects of black pepper on health.

+ Enhances digestion

Black pepper promotes the secretion of hydrochloric acid in the stomach, which is important for digestion. Owing to its carminative nature, it helps ease flatulence. Black pepper helps to eliminate toxins from the body through increased urination and sweating. It also cleans out impurities stuck in pores, uric acid, urea, fat and excess water.

+ Aids weight loss

Black pepper seeds break down fat cells into easily digestible components which are then used for other bodily functions and reactions, preventing them from settling down in an unhealthy manner.

+ Remedy for cold and cough

Black pepper is used to provide relief from sinusitis and nasal congestion. It breaks down certain depositions in the respiratory tract and then throws them out of the body by causing irritation. These properties make it an important ingredient in Ayurvedic cough and cold tonics.

+ Treats ulcers

Black pepper has antioxidant and anti-inflammatory properties that cure stomach ulcers. It also fights problems arising due to stomach mucosal damage.


Black pepper may offer impressive health benefits. Photo: Internet

+ Maintains skin health

The benefits of black pepper go skin-deep! A condition called vitiligo, in which some areas of the skin turn white after losing the normal pigmentation, can be treated using a substance called piperine found in black pepper, combined with ultraviolet light therapy. It also reduces the risk of skin cancer due to exposure to harmful sunlight. It helps to maintain a smooth, glowing complexion.

+ Absorption of nutrients

When consumed with other nutrient-rich fruits and vegetables, black pepper increases the body’s ability to absorb maximum nutrition. It increases the bio-availability and accessibility of nutrients by sharing their benefits with different parts of the body.

Other health benefits of black pepper include prevention of cardiovascular disease, cancer and liver problems. It appears to stimulate regions in the brain that could possibly benefit cognitive function and thereby help patients of Alzheimer’s, dementia, and other cognitive malfunctions. It also has antibacterial and antioxidant qualities. Research suggests that piperine – the same substance that is used to treat vitiligo – also helps fight depression, improves memory, and ameliorates brain functions.

III/ How To Use Black Pepper In Cooking?

+ Increase the quantity. This can help enhance the taste of your dish and would be beneficial to your health too. First, add a regular amount of salt and pepper – and then go on a little more with the pepper.

+ You can also use peppercorns as a coating for your food. This will make your dish crunchier.


You can add black pepper to your diet in several ways. Photo: Internet

IV/ What Is The Safe Dosage Of Black Pepper?

There is no official recommendation on the dosage for piperine. But piperine constitutes 0.4% to 7% of black pepper. This means, to take 1 full gram of piperine, you need to consume about six teaspoons of black pepper. This is highly unlikely.

Hence, stick to using black pepper only in normal food amounts.

When it only makes your food more delicious, why think twice before using it? Spice up your diet with black pepper. Why? Because it is damn good. As simple as that.

Black pepper, in amounts usually needed for cooking, can be consumed without the side effects. Only when you use them in large doses or supplement in the form of its active compound piperine should caution.

V/ How to store black pepper?

You can store them in a glass jar that is well-sealed and airtight and store the container in a cool and dry place. Ground pepper can be stored for about three months while whole black peppercorns can be stored for an indefinite amount of time. Freezing pepper is also a great storage method, although the taste may change a little and become stronger.

Any effects of black pepper that we missed, please comment right below to let us know.

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