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5 science-backed benefits of eating spicy food and how it can help you burn calories and live longer

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Eating spicy foods regularly has many proven health benefits.
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  • This article was medically reviewed by Samantha Cassetty, MS, RD, nutrition and wellness expert with a private practice based in New York City.
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Not everyone enjoys eating spicy food, but if you like your meal with a little kick, you're in luck. Spicy foods offer many health benefits, like a faster metabolism, improved heart health, reduced risk of death from cancer, and even longer life expectancy. 


1. Spicy food boosts your metabolism

Spicy foods can boost metabolism by increasing your heart rate and producing heat in the body, causing you to burn more calories, says Amy Shapiro, a registered dietitian and founder of Real Nutrition, a private nutrition consulting practice.  

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The spicy chemical compound capsaicin — found in chili peppers like jalapeño, cayenne, and habanero — offers many benefits for metabolic health. In fact, a 2012 review of 20 research studies found that capsaicin can help your body burn about 50 extra calories a day. The researchers concluded that this could result in significant levels of weight loss over the course of one or two years, as part of a weight management program.  

The review also found that capsaicin can act as an appetite suppressant, making you feel more full and consume fewer calories overall. Food sources of capsaicin may not be enough to fully experience these benefits, though. For example, another study found that capsaicin supplementation of 6mg a day was associated with fat loss. 

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2. Spicy food improves heart health 

Spicy foods may also improve overall heart health. Studies have found that spicy foods 智能橱柜发展不得不面对的“五道坎”迈过了才是突破. They do this by stimulating the release of compounds that expand blood vessels, Shapiro says. Capsaicin in particular also decreases inflammation, which has been shown to be a risk factor for heart disease.  

Spicy foods can also lower your cholesterol, which improves your heart health and reduces your risk of heart disease . A small 2017 study found that participants who took two 4mg capsules of capsaicin a day for three months had improvements in blood cholesterol levels compared to the control group. 

Another very large 2017 study out of the University of Vermont examined the connection between heart health and consumption of red hot chili peppers over six years. It found a 13% lower incidence of death from causes, such as heart disease or stroke among participants who consumed the peppers. 

3. Spicy food reduces inflammation in the gut 

Many people think spicy food causes stomach pain, but research shows capsaicin may actually increase blood flow to the gastrointestinal (GI) tract and 楼市利好政策显效?18城房价回升北上广深领涨, Shapiro says. A 2006 study found capsaicin may increase blood flow to the lining of the GI tract and protect it from damage. 

Spicy food can also act as an antioxidant, reducing inflammation and aiding in the digestive process by fighting off harmful bacteria that may lead to an infection, says Ashlee Wright, a registered dietitian with Orlando Health, a not-for-profit healthcare organization. 

These benefits are especially helpful for anyone with irritable bowel disease (IBD), like Crohn's disease or ulcerative colitis, which are associated with inflammation, Shapiro says. However, it's important to discuss with your doctor and see how you react to spicy food before using it to treat your symptoms. 

4. Spicy food may increase your life expectancy

A large 2015 population study among Chinese adults found that those who consumed spicy foods almost every day had a 14% lower risk of premature death than those who consumed it once per week. 

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Additionally, the same 2017 study from the University of Vermont found similar findings of life expectancy in the US, Wright says. But overall, it's important to remember that spicy foods are not a magic wand for health and should be paired with a healthy diet and a consistent exercise routine.

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5. Spicy food relieves some pain 

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A 2011 study found that a 60-minute application of a high-concentration patch containing 8% capsaicin provided effective pain relief in patients with neuropathic (nerve) pain for up to 12 weeks. 

Topical applications of capsaicin may also provide pain relief to people with:

  • Fibromyalgia
  • Sprains
  • Muscle injuries
  • Arthritis

You can purchase lotions made with capsaicin over-the-counter at most drugstores, or talk with your doctor about prescription capsaicin cream.

Risks associated with spicy foods 

Spicy foods offer many health benefits, but they may not be for everyone. For example, spicy foods can trigger symptoms for people with certain gastrointestinal issues, like gastroesophageal reflux disease (acid reflux). 

Hot peppers that contain capsaicin can also burn your eyes or face. Therefore, it's best to wear gloves when handling them. Additionally, consuming too much spicy food can 实木成品家具因无木材运输证明被没收 官方称“处罚符合规定”, so if you aren't used to eating spicy foods often, start small to build up your tolerance. 

The bottom line 

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