Chilies pack a mighty punch in nutrition terms. They have a strong concentration of vitamin C , around two to three times greater than citrus fruit, and are high in fibre , minerals like potassium and some of the B vitamins . But as the quantities of chili consumed are fairly small, their overall contribution ends up being minor (although for chili aficionados, it may be significant).
Red chilies and beta-carotene
Red chilies, a more mature stage of ripeness than green, offer plenty of beta-carotene, a prominent antioxidant and precursor to vitamin A . Dried chilies have less vitamin C than fresh or bottled, but are still rich in beta-carotene, other related carotenoids and minerals.
Raise your metabolic rate - great for weight loss
Chilies are known to raise the metabolic rate, one of the reasons why a curry often warms you up. This has been promoted as an advantage to dieters, as a body with a ‘super-speed engine' burns fuel faster. In any case, chili and chili sauces can certainly pep up an otherwise bland diet meal.
Oral irritants
Chilies are one of a number of oral irritants in our diet. Pepper, ginger, mustard and horseradish fall into the same category, but chili is the strongest and most widely consumed.
Chilies around the globe
Around 25 per cent of the world's people eat chili daily in many and varied ways ranging from harissa paste in Morocco, tomato-lime salsas in Mexico, fiery jungle curries in Thailand to bottled chili sauce, a condiment which can give oomph to a stir-fry or noodle soup.
Other benefits
Chili lovers swear that chilies stimulate the secretion of saliva and gastric juices and act as a digestive aid. If used in large enough quantities, they appear to have anti-bacterial qualities which is valued in hot climates where refrigeration is often absent. Ointments and lotions with capsaicin have also had success as an external remedy for nerve pain and itching. Capsaicin blocks substance P which is part of the body's pain-and inflammation chemistry.
Nutrition stats
Per serve:
One hot thin red chili (about 3” long) supplies: trace of protein, trace of fat, 1g sugars, 0 starch , trace of dietary fibre and 23 kilojoules (5 calories).
Per 100g hot thin chillies:
1 per cent protein, trace of fat, 4 per cent sugars, trace of starch, 2 per cent dietary fibre and 115 kilojoules (27 calories).
Easy ways to enjoy more chilies
- For an Asian meal, have fresh chopped chillies on the table so people can add as much or little as they like
- Pour sweet chili sauce over a slab of ricotta or light cream cheese and serve as a dip with raw vegetables.
How to get rid of the burn
Eat yoghurt or milk like the Indian drink lassi (they coat the mouth with a layer of fat, so dilute the chili). Capsaicin is fat-soluble so drinking water or sucking on ice doesn't help as it doesn't dissolve away the irritant.
