10 Surprising Health Benefits of Green Chilli (Hari Mirchi)

What is Green Chilli?

Green chilli refers to the immature fruit of green chilli peppers (Capsicum species) that are harvested before they ripen and turn red or other colors. Green chillis are commonly used in various cuisines around the world, particularly in South Asian, Mexican, and Thai cuisine. Depending on the precise variety and personal choice, green chillis can range in spiciness or heat. Green chillis come in a variety of popular varieties, such as jalapenos, serranos, Thai chillis, and Anaheim peppers. These peppers can be mild to quite spicy and are renowned for their particular flavours. The versatile ingredient green chillis can be utilised in a wide range of cuisines. They can be roasted, grilled, pickled, or added fresh to salsas, salads, stir-fries, curries, and stews. Many people who prefer spicy and strong flavours in their meals enjoy green chillis since they are frequently used to add heat, flavour, and a brilliant colour to recipes. Green chilli nutrition is a topic of interest for those seeking to understand the health benefits of this spicy ingredient. Here, let’s try to understand several green chilli health benefits, side effects, precautions and green chilli nutrition.

How Does Green Chilli Taste?

Green chillis have a unique taste that can vary depending on the variety and level of spiciness. Here are some general characteristics of the taste of green chillis:

1. Heat: Green chillis are known for their spiciness. The level of heat can range from mild to extremely hot, depending on the specific variety. Mild green chillis like Anaheim peppers have a gentle, subtle heat, while Thai chillis and serranos are much hotter.
2. Freshness: Green chillis have a fresh and slightly grassy taste. They often have a crisp texture when raw, which adds a pleasant crunch to dishes.
3. Earthiness: Some green chillis have an earthy flavor, especially when they are cooked or roasted. This adds depth and richness to dishes.
4. Citrusy or fruity notes: Some green chillis, like jalapeños, can have a slightly citrusy or fruity flavor, especially when they are ripe but still green. This adds a tangy and aromatic element to dishes.
5. Bitterness: In some cases, particularly with very spicy green chillis, there can be a slight bitterness. However, this bitterness is often balanced out by other flavors in dishes.

Read on to know the green chilli health benefits and how it can benefit you!

10 Health Benefits of Green Chilli

Green chilli nutrition is characterized by its high content of antioxidants, which play a role in protecting the body against free radicals. Here is the benefit of green chilli:-

The most famous advantages of green chilli are:

Green Chilli is Good for Digestive System

First benefit of green chilli is that it is good for the digestive system. Let’s understand this benefit of green chilli in greater detail:

• Green chilli peppers contain capsaicin which has been discovered to increase the production of gastric juices, which helps with digestion. It can aid in boosting enzyme production and promoting improved meal digestion. Thus, making it an important benefit of green chilli.
• Another important benefit of green chilli peppers is that they are recognized for their thermogenic qualities, which cause them to raise body temperature. This accelerated metabolic rate can promote effective nutrient absorption and digestion.
• Green chilli peppers have anti-inflammatory and antioxidant properties that may help lessen inflammation in the digestive tract. This benefit of green chilli may be especially helpful for people who suffer from inflammatory bowel disease or gastritis.

This is one of the most famous advantages of green chilli. Read on to know more green chilli health benefits.

Green Chilli Benefits in Weight Loss

The second benefit of green chilli is that green chilli can potentially aid in weight loss due to several reasons. Let’s understand this benefit of green chilli in greater detail:

• Boosts metabolism: Green chillis contain a compound called capsaicin, which has been shown to increase metabolism and thermogenesis. This means that consuming green chillis can help raise the body’s core temperature and increase the calorie-burning process, supporting weight loss efforts.
• Appetite suppression: The spiciness of green chillis can act as an appetite suppressant. Capsaicin has been found to reduce hunger and increase feelings of fullness, which can help control calorie intake and prevent overeating. This is another one of the advantages of green chilli.
• Green chilli nutrition is often associated with its potential to aid in weight management due to capsaicin’s metabolism-boosting properties.

When considering green chilli nutrition, it’s important to note that individual tolerance to spiciness can vary.

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Green Chilli May Help Prevent Cancer

Third benefit of green chilli is that green chilli peppers may potentially have some cancer-preventive properties, although further research is needed to fully understand their effects. Let’s understand this benefit of green chilli in greater detail:

1. Antioxidant activity: Green chillis are rich in antioxidants, such as vitamin C and beta-carotene. Antioxidants help neutralize harmful free radicals in the body, which can otherwise damage cells and DNA, leading to the development of cancer. By reducing oxidative stress, green chillis may help protect against certain types of cancer. This may be the best benefit of green chilli.
2. Anti-inflammatory effects: Chronic inflammation is linked to an increased risk of cancer. Green chili peppers contain compounds with anti-inflammatory properties, such as capsaicin. These compounds may help reduce inflammation and potentially inhibit the growth of cancer cells.

This may be one of best green chilli health benefits. However, there are more green chilli health benefits that you must know of!

Green Chilli is Good for Heart

Fourth benefit of green chilli is that Green chilli peppers may have several benefits for heart health. Let’s understand this benefit of green chilli in greater detail:

1. Cardiovascular health: Green chillis contain capsaicin, which has been found to have cardioprotective effects. Capsaicin may help reduce the risk of developing certain cardiovascular conditions, including high blood pressure, atherosclerosis (hardening of the arteries), and high cholesterol levels.
2. Blood pressure regulation: Some studies suggest that capsaicin can help lower blood pressure by promoting blood vessel dilation and improving blood flow. By reducing blood pressure, green chillis may help decrease the risk of heart disease and stroke.
3. Cholesterol management: Green chillis may aid in managing cholesterol levels. Capsaicin has been found to help increase the breakdown of LDL cholesterol (often referred to as “bad” cholesterol) and inhibit the oxidation of LDL cholesterol, both of which are associated with a higher risk of heart disease.

Green Chilli Helps to Cure Cold

Fifth benefit of green chilli is that Green chili peppers, particularly their active compound capsaicin, may provide some relief from cold symptoms, although they do not cure the common cold itself. Let’s understand this benefit of green chilli in greater detail:

1. Nasal congestion relief: Capsaicin is known to have a decongestant effect by stimulating blood flow and thinning mucus. Consuming green chillis or spicy foods containing capsaicin may temporarily alleviate nasal congestion and promote sinus drainage.
2. Sinus pain relief: The spiciness of green chillis can trigger a release of endorphins and provide a mild analgesic effect, which may help reduce sinus pain or headache associated with a cold.

There are multiple green chilli health benefits, read on to know more of them!

Green Chilli Helps to Combat Mood Swings

One of the unknown advantages of green chilli is that it uplifts mood. There is limited scientific evidence specifically linking green chili to combating mood swings. However, it’s worth noting that certain components found in green chili peppers may indirectly impact mood due to their effects on the body.

This is the sixth benefit of green chilli. Let’s understand this benefit of green chilli in greater detail:

1. Endorphin release: Green chili peppers contain capsaicin, which can trigger the release of endorphins in the brain. Endorphins are known as “feel-good” chemicals that can promote a sense of well-being and reduce stress. The consumption of spicy foods, including green chillis, may stimulate the release of endorphins, potentially influencing mood.
2. Nutritional content: Green chili peppers are a good source of various nutrients, including vitamin C, vitamin B6, and folate. These nutrients play essential roles in neurotransmitter synthesis and regulation, which can impact mood and emotional well-being.

Green Chilli Helps to Improve Eyesight

Seventh benefit of green chilli is that while green chilli peppers contain certain nutrients that are beneficial for eye health, they do not directly improve eyesight. However, incorporating a variety of foods, including green chillis, into a well-balanced diet can support overall eye health. Let’s understand this benefit of green chilli in greater detail:

1. Vitamin C: Green chillis are a good source of vitamin C, which is an antioxidant that helps protect the eyes from oxidative damage caused by free radicals. It may help reduce the risk of developing age-related macular degeneration (AMD) and cataracts, two common eye conditions.
2. Vitamin A: Green chillis contain beta-carotene, which is converted to vitamin A in the body. Vitamin A is crucial for maintaining good vision, especially in low-light conditions. It supports the health of the retina and plays a role in preventing night blindness.
3. Antioxidants: Green chili peppers, like other colorful fruits and vegetables, contain various antioxidants such as lutein and zeaxanthin. These antioxidants are known to accumulate in the macula of the eye and help protect against damage caused by blue light and oxidative stress. They may lower the risk of AMD and other eye diseases.

This may be one of the best green chilli health benefits. Hence, include green chilli if you want to improve your eyesight.

Green Chilli Helps to Treat Skin Infections

The eighth benefit of green chilli is that Green chili peppers, particularly their active compound capsaicin, may have some antibacterial and antifungal properties that can help in the treatment of certain skin infections. Let’s understand this benefit of green chilli in greater detail:

1. Antimicrobial properties: Capsaicin has been shown to have antimicrobial effects against various bacteria and fungi. It may help inhibit the growth of certain pathogens that can cause skin infections, such as Staphylococcus aureus and Candida species.
2. Anti-inflammatory effects: Green chillis contain compounds that have anti-inflammatory properties, including capsaicin. Inflammation often accompanies skin infections, and reducing inflammation can help alleviate symptoms and promote healing.

If you have skin problems, this might be one of the most important green chilli health benefits for you.

Green Chilli Helps to Control Blood Sugar

The ninth benefit of green chilli is that Green chili peppers may have some potential benefits in controlling blood sugar levels. Let’s understand this benefit of green chilli in greater detail:

1. Low glycemic index: Green chili peppers have a low glycemic index, which means they have a minimal impact on blood sugar levels. Foods with a low glycemic index release glucose into the bloodstream more slowly, preventing rapid spikes in blood sugar levels.
2. Regulation of insulin sensitivity: Some research suggests that capsaicin, the active compound in green chillis, may improve insulin sensitivity. Insulin sensitivity refers to the body’s ability to effectively respond to insulin and regulate blood sugar levels. By enhancing insulin sensitivity, green chillis may help improve blood sugar control.

Green Chilli Helps to Cure Microbial Infections

Green chilli peppers, particularly their active compound capsaicin, have shown potential antimicrobial properties that may help in the treatment of certain microbial infections. Let’s understand this benefit of green chilli in greater detail:

1. Antibacterial effects: Capsaicin has been found to exhibit antibacterial activity against various bacteria, including Staphylococcus aureus and Escherichia coli. These antibacterial properties may help inhibit the growth of certain pathogens and aid in the treatment of bacterial infections.
2. Antifungal effects: Green chillis have also demonstrated antifungal properties. Capsaicin has been shown to be effective against Candida species, which are common fungal pathogens. It may help inhibit the growth of these fungi and support the treatment of fungal infections. This is one of the best green chilli health benefits.

Green Chilli Helps in Lowering Blood Sugar Levels

The tenth benefit of green chilli is that Green chilli peppers may have potential benefits in lowering blood sugar levels. Let’s understand this benefit of green chilli in greater detail:

1. Low glycemic index: Green chili peppers have a low glycemic index, which means they have a minimal impact on blood sugar levels. Foods with a low glycemic index release glucose into the bloodstream more slowly, preventing rapid spikes in blood sugar levels.
2. Regulation of insulin sensitivity: Some research suggests that capsaicin, the active compound in green chillis, may improve insulin sensitivity. Insulin sensitivity refers to the body’s ability to effectively respond to insulin and regulate blood sugar levels. By enhancing insulin sensitivity, green chillis may help improve blood sugar control.
3. Weight management: Green chillis can aid in weight management, which is important for controlling blood sugar levels. Their spiciness can act as an appetite suppressant, and they are low in calories.

This might be one of the most useful green chilli health benefits for diabetics. You can also check best fruits for diabetes.

Now that you know the benefit of green chilli, let’s understand the nutritional value of Green chilli.

Nutritional Value per 100 gm of Green Chilli

The green chilli nutritional value can vary slightly depending on the specific variety and cultivation conditions. However, here is an approximate breakdown of the nutritional content per 100 grams of raw green chilli peppers:

Calories	40 Kcal
Carbohydrates	8.8g
Fiber	1.5g
Protein	1.9g
Fat	0.4g
Vitamin C	242 mg
Vitamin B6	0.5 mg
Potassium	322mg
Iron	1.2mg

Please note that the green chilli nutritional value mentioned above is approximate and can vary depending on the specific variety and growing conditions.

Read on to know some of the best Green Chilli uses.

How to use Green Chilli?

Green chilli uses are diverse, ranging from adding heat and flavor to dishes to being used in medicinal remedies. Green chilli peppers can be used in various ways to add flavor, spice, and heat to dishes. Here are some common Green chilli uses:

1. Topping: One of the Green chilli uses is that it can be chopped or sliced and used as a topping or garnish for salads, soups, curries, stir-fries, and sandwiches. They add a fresh, spicy kick to dishes.
2. Sauces and Salsas: Another one of Green chilli uses is that it can be blended or finely chopped to make spicy sauces and salsas. They can be combined with other ingredients like tomatoes, onions, garlic, and herbs to create flavorful accompaniments for tacos, nachos, grilled meats, or as dip.
3. Pickled or Preserved: Green chillis can be pickled or preserved in vinegar, oil, or brine. These pickled chillis can be added to sandwiches, burgers, or used as a condiment to enhance the flavor of various dishes. This is one of the best green chilli uses.
4. Stuffed: Green chilli uses also include slitting them lengthwise and stuffing with cheese, meat, or vegetable fillings. They can then be grilled, baked, or fried for a delicious appetizer or side dish.
5. Spice Blends and Powders: Green chili peppers can be dried and ground into chili powder or used in spice blends like curry powder, chili flakes, or paprika. These can be used to season a wide variety of dishes, adding a spicy and flavorful element. This is another one of the green chilli uses.

Now that you know about various Green chilli uses, let’s have a look at some of it side effects as well.

Side Effects of Green Chilli

While green chili peppers are generally safe to consume in moderation, they can cause certain side effects in some individuals. Here are some potential side effects of consuming green chillis:

1. Gastrointestinal discomfort: The spiciness of green chillis can cause irritation and discomfort in the gastrointestinal tract, leading to symptoms like heartburn, indigestion, stomach pain, or diarrhea, particularly in individuals with sensitive stomachs or digestive issues.
2. Irritation to skin and eyes: Handling green chillis, especially the seeds and membranes, can cause skin irritation or a burning sensation. Additionally, if the chili pepper comes into contact with the eyes, it can cause irritation, redness, and a stinging sensation. It’s important to handle green chillis with care and avoid touching your face or eyes after handling them without washing your hands thoroughly.
3. Allergic reactions: Some individuals may be allergic to green chillis or other members of the nightshade family, which includes peppers, tomatoes, and potatoes. Allergic reactions can range from mild symptoms like itching, rash, or hives to more severe symptoms such as difficulty breathing or anaphylaxis. If you suspect an allergic reaction, seek medical attention immediately.
4. Increased stomach acid production: Green chillis can stimulate the production of stomach acid, which may worsen symptoms for individuals with conditions like gastroesophageal reflux disease (GERD) or peptic ulcers.
5. Interaction with certain medications: Green chillis, particularly in large amounts, may interact with certain medications, such as anticoagulants (blood thinners) or antiplatelet drugs. If you are taking medication, it’s advisable to consult with your healthcare provider to ensure there are no potential interactions.

Precautions to take with Green Chilli

While there are multiple green chilli uses, it’s important to take certain precautions while using it to ensure your safety and minimize any potential discomfort. Here are some precautions to consider:

1. Handle with care: Green chillis can cause skin and eye irritation due to their spiciness. It’s advisable to wear gloves while handling and chopping them to avoid direct contact with your skin. Be cautious not to touch your face or eyes after handling green chillis without thoroughly washing your hands.
2. Start with small amounts: Green chillis can be very spicy, so if you’re not accustomed to spicy foods or have a low tolerance for heat, start with small amounts and gradually increase the quantity over time as your tolerance develops.
3. Moderation is key: While green chillis can have health benefits, it’s important to consume them in moderation. Excessive consumption may lead to gastrointestinal discomfort, such as heartburn, stomach pain, or diarrhea. Listen to your body and adjust your intake accordingly.
4. Consider individual sensitivities and allergies: Some individuals may be more sensitive to the spiciness of green chillis or may have allergies to them or other members of the nightshade family. If you have a known sensitivity or allergy, it’s advisable to avoid green chillis or seek medical advice before consuming them.
5. Check for interactions with medications: If you are taking any medications, particularly anticoagulants (blood thinners) or antiplatelet drugs, consult with your healthcare provider to ensure that consuming green chillis will not interfere with your medications or pose any risks.
6. Use appropriate cooking methods: Cooking green chillis can help reduce their spiciness to some extent. If you find them too spicy, consider cooking them in dishes or using milder cooking methods like roasting or grilling to temper their heat.

Some Delicious Green Chilli Recipes

Here are a few delicious recipes that feature green chillis as a key ingredient:

1. Stuffed Green Chillis (Bharwan Mirch): Slit and deseed large green chili peppers, then stuff them with a mixture of mashed potatoes, spices, and herbs. Lightly fry or bake until the chillis are cooked and the filling is golden brown. Serve as a tasty appetizer or side dish.
2. Green Chili Salsa: Blend together green chillis, tomatoes, onions, garlic, cilantro, lime juice, and salt to create a flavorful and spicy salsa. Enjoy it with tortilla chips, as a topping for tacos, or as a zesty condiment for grilled meats.
3. Green Chili Chicken: Marinate chicken pieces in a mixture of yogurt, green chili paste, ginger-garlic paste, and spices. Grill or cook until the chicken is tender and cooked through. Serve with rice, naan bread, or a side salad for a flavorful and spicy meal.
4. Green Chili and Cheese Quesadillas: Spread a mixture of green chili peppers, shredded cheese, and diced onions on tortillas. Fold them in half and cook in a skillet until the cheese is melted and the tortillas are golden and crispy. Cut into wedges and serve with salsa or sour cream for a satisfying snack or light meal.
5. Green Chili Cornbread: Add chopped green chillis and shredded cheese to your favorite cornbread batter. Bake the cornbread in a preheated oven until golden brown and cooked through. Enjoy it as a side dish with chili, soups, or barbecued meats.

FAQs

What are the best nutrients in Green Chilli?

Benefit of green chilli is that it is packed with several beneficial nutrients. Here are some of the key nutrients found in green chillis:

1. Vitamin C
2. Vitamin A
3. Capsaicin
4. Fiber
5. Potassium
6. Iron

The detailed green chilli nutritional value is mentioned above in this article.

Can I eat Green Chilli every day?

While there is more than one benefit of green chilli, whether you can eat green chilli every day depends on your individual tolerance, preferences, and any underlying health conditions you may have. Here are a few factors to consider:

1. If you enjoy the heat and your body tolerates it well, consuming green chillis every day may be feasible. However, if you find them too spicy, it’s best to moderate your intake.
2. If you have a sensitive stomach or existing digestive conditions, it’s advisable to monitor your body’s response and adjust your consumption accordingly.
3. Certain medical conditions, such as gastroesophageal reflux disease (GERD), peptic ulcers, or irritable bowel syndrome (IBS), may be aggravated by the spiciness of green chillis.

How to Eat Green Chilli?

Green chillis can be consumed in various ways, depending on your preferences and the desired level of spiciness. You can have them raw, add them to your dishes, pickle them or stuff and serve them as a side dish.

Is Green chilli good for health?

There are several advantages of green chilli. It can be beneficial for health when consumed as part of a balanced diet. Green chilli health benefits include being nutrient-rich, helping in weight management and digestive health. Moreover, another benefit of green chilli is that it has anti-inflammatory and antioxidant properties.

Are there any side effects of eating Green Chilli?

Some side effects of green chilli might include Gastrointestinal discomfort, irritation to the skin while handling them and allergic reactions.

What is the best time to eat Green Chilli?

Given the green chilli health benefits, it can be consumed any time of the day. There is no specific “best” time to eat green chillis as it largely depends on personal preferences and cultural culinary practices. However, you can consume them during meals, before or during exercise to boost metabolism or you can also consume green chillis as a standalone snack.