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.