8 Benefits of scientifically supported paprika

 

Paprika is a colorful spice extracted from the pepper.

Paprika is a spice made from the dried chili peppers of the plant chili peppers.

It comes in sweet, smoky, and hot varieties, as well as various colors such as red, orange, and yellow. Paprika is used worldwide, especially in rice and stews.

It is not only rich in antioxidants but also rich in vitamins and minerals.

These eight health advantages of paprika are backed by science.

1. Rich in nutrients

Paprika is rich in micronutrients and beneficial compounds, provided by 1 tablespoon (6.8 g) (1):

• calories: 19
• protein: less than 1 g
• fat: less than 1 g
• carbohydrates: 4 g
• fiber: 2 g
• Vitamin A: 19% of the daily value (DV)
• Vitamin E: 13% DV
• Vitamin B6: 9% of DV
• Iron: 8% of DV

It's worth noting that this small amount of vitamin a makes up almost 20% of your daily vitamin a needs.

This fragrance also contains a variety of antioxidants that fight cell damage caused by active molecules called free radicals.

Free radical damage has been linked to chronic diseases, including heart disease and cancer. Therefore, eating antioxidant-rich foods may help prevent these diseases (2).

The main antioxidants in paprika belong to the carotenoid family, including β-carotene, capsaicin, zeaxanthin, and lutein. （3, 4, 5, 6）。

Summary: Paprika is rich in vitamins, minerals, and antioxidants. In particular, 1 tablespoon (6.8 grams) of vitamin A accounts for 19% of your daily vitamin A need.

2. Promotes healthy vision

Paprika contains a variety of nutrients that promote eye health, including vitamin E, β-carotene, lutein, and zeaxanthin (7).

In fact, studies have linked high dietary intake of some of these nutrients to a reduced risk of age-related macular degeneration (AMD) and cataracts. （8, 9）。

Lutein and zeaxanthin, in particular, act as antioxidants that can prevent damage to your eyes (10).

In a study of more than 1,800 women, those with the highest intakes of lutein and zeaxanthin were 32% less likely to develop cataracts than those with the lowest intakes. （9）。

Another study of 4,519 adults also found that the higher the intake of lutein and zeaxanthin, the lower the risk of DEVELOPING AMD. （8）。

Summary: The nutrients in paprika, especially lutein and zeaxanthin, have been linked to improved eye health and a lower risk of cataracts and AMD.

3. Can reduce inflammation

Some varieties of paprika, especially hot paprika, contain a complex of capsaicin (11, 12).

It is believed that capsaicin works by binding to nerve cell receptors to lessen pain and inflammation.  （13, 14, 15）。

As a result, it prevents a variety of inflammatory and autoimmune diseases, including arthritis, nerve damage, and digestive problems. （13, 16）。

Multiple studies have shown that topical creams containing capsaicin can help reduce pain caused by arthritis and nerve damage, but research on capsaicin tablets is more limited. （13）。

In a study of 376 adults with gastrointestinal disorders, capsaicin supplementation helped prevent stomach inflammation and damage. （17）。

Another study of rats showed that 10 days of capsaicin supplementation reduced inflammation associated with autoimmune neurological diseases. （18）。

Nevertheless, specific studies of paprika are needed.

Summary: the anti-inflammatory compound capsaicin in paprika can treat pain and inflammation associated with various diseases, but more research is needed.

4. May improve your cholesterol levels

Paprika may benefit your cholesterol levels.

In particular, cayenne pepper, in this popular spice carotenoid, may raise HDL lipoprotein (good cholesterol), which is associated with lower levels of heart disease (19, 20, 21).

A two-week study found significantly increased HDL levels in rats fed with paprika and cayenne pepper compared to rats receiving a control diet. （20）。

The carotenoids in paprika may also help lower levels of total cholesterol and LDL (bad) cholesterol, which is associated with an increased risk of heart disease. （19）。

In a 12-week study of 100 healthy adults, people who took a supplement containing 9 mg of paprika carotenoids per day had significantly lower levels of LDL (bad) and total cholesterol compared to those who took a placebo. （22）。

Still, more extensive research is needed.

Summary: Studies have shown that the carotenoids in paprika may help lower LDL (bad) cholesterol levels and increase HDL (good) cholesterol, thereby improving heart health.

5. May have anti-cancer effects

Many of the compounds in paprika can prevent cancer.

Several paprika carotenoids, including β-carotene, lutein, and zeaxanthin, have been shown to fight oxidative stress, which is thought to increase your risk of certain cancers. （23, 24）。

Notably, in a study of nearly 2,000 women, women with the highest levels of β carotene, lutein, zeaxanthin, and total carotenoids in their blood were 25 to 35 percent less likely to develop breast cancer. （25）。

What's more, the capsaicin in paprika may inhibit the growth and survival of cancer cells by influencing the expression of several genes. （26）。

However, more extensive research into the anti-cancer potential of this spice is needed.

Summary: compounds in paprika, including carotenoids and capsaicin, can stop cancer cells from growing and fight oxidative stress associated with cancer risk. However, more research is needed.

6. Improves blood sugar control

The capsaicin in paprika may help control diabetes.

This is because capsaicin may affect genes involved in blood sugar control and inhibit enzymes that break down sugar in the body. It may also improve insulin sensitivity (27, 28).

In a 4-week study of 42 pregnant women with diabetes, taking 5 mg of capsaicin supplementation daily significantly lowered postprandial blood glucose levels compared to placebo. （29）。

Another 4-week study of 36 adults found that a capsaicin-containing chili pepper diet significantly reduced postprandial blood insulin levels compared to a chili pepper-free diet. Lower insulin levels usually indicate better glycemic control (30).

nevertheless, further research is needed.

Summary: the capsaicin in paprika may help lower blood sugar and insulin levels, which is especially beneficial for people with diabetes.

7. Important for healthy blood

Paprika is rich in iron and vitamin e, two micronutrients that are essential for healthy blood.

Iron is an important component of hemoglobin, a protein in red blood cells that helps transport oxygen throughout the body, and vitamin E is necessary for these cells to create a healthy membrane. （31, 32）。

Therefore, a deficiency of any of these nutrients may lower your red blood cell count. This can lead to anemia, a condition characterized by fatigue, pale skin, and shortness of breath. （31, 32, 33）。 

In fact, a study of 200 young women showed that low iron intake increased the risk of anemia by nearly 6-fold compared to adequate iron intake. （34）。

In addition, animal studies have shown that vitamin E is very effective at repairing red blood cell damage — and a lack of this vitamin can lead to anemia (35, 32).

Summary: Paprika is rich in iron and vitamin E, both of which help produce healthy red blood cells and may help avoid anemia.

8. Easy to add to your diet

A versatile spice, paprika works well in a wide range of recipes.

It is divided into three main varieties, which vary in taste and color depending on the cultivation and processing of chili peppers.

In addition to its sweetness, sweet paprika also has a hint of smoky flavor. It can be used as a condiment for meat, potato salad, and eggs.

Hot paprika, on the other hand, has a much hotter flavor and is often added to soups and stews such as Hungarian goulash.

Finally, the sweet, smoky flavor of smoked paprika is best paired with rice, lentils, and legumes dishes.

You can also add paprika to your simple daily meals by sprinkling a little paprika on hard-boiled eggs, chopped vegetables, dips, rice, baked potatoes, and salads.

While paprika supplements are equally available, research on their safety and efficacy is very limited.

Summary: three types of paprika — sweet, hot, and smoky — can be added to meat fillings, soups, eggs, beans, rice, and many other dishes.

Conclusion: 

Paprika is a colorful spice extracted from the pepper.

It provides a variety of beneficial compounds, including vitamin a, capsaicin, and carotenoid antioxidants. These substances may help prevent inflammation and improve cholesterol, eye health, and blood sugar levels, among other benefits.

You can add this spice to a variety of dishes, including meat, vegetables, soups, and eggs.