Chili – spiciness, ingredients and uses

Chili is a fascinating plant, prized worldwide for its hot and aromatic pods. Originally native to South and Central America, chili has long since become a popular spice in many cuisines and is also used in natural medicine. The heat that gives chilies their distinctive character comes from the active ingredient capsaicin. But chili is more than just a spice: It offers a multitude of health benefits and, when used correctly, can be used both in cooking and to promote well-being.

1. Chili - briefly explained

Chili, also known as Capsicum, is a widespread plant native to Central and South America. Today, however, it is cultivated worldwide in warm climates, from India and Mexico to southern parts of Europe. The chili plant prefers sunny locations and well-drained soil. Cultivation methods vary by region, but chili is typically grown either directly outdoors or in greenhouses from chili seeds. The plants require plenty of warmth, fertilizer, and water, but waterlogging should be avoided to prevent root rot.

Chili peppers contain a variety of bioactive substances, including capsaicin, which is responsible for their characteristic spiciness. Other valuable ingredients include vitamins, especially vitamin C and vitamin A, and minerals such as potassium. Chili peppers also contain antioxidants and flavonoids, which help protect the body from harmful free radicals.

The health benefits of chili peppers are numerous. Capsaicin has been shown to have anti-inflammatory, antioxidant, and pain-relieving properties. It stimulates blood circulation and can support the cardiovascular system by lowering blood pressure and regulating cholesterol levels. Chili peppers are also said to have a beneficial effect on digestion, as they stimulate the production of digestive juices. Recent studies suggest that capsaicin may also contribute to weight loss by stimulating metabolism and increasing fat burning. Capsaicin is also used in pain management in topical creams for the treatment of arthritis and muscle pain.

Chili is available in various forms and can be used according to preference and purpose. Fresh chilies are ideal for consuming directly in dishes and add a fruity heat. Chili powder and dried chilies are a popular spice for easily adding flavor to dishes. Chili extracts are also available in dietary supplement form, which are taken in capsules and can specifically support certain health effects.

Despite its many health benefits, there are some risks and side effects. Excessive chili consumption can lead to digestive problems, such as stomach irritation and heartburn. Capsaicin can cause burning pain in the mouth and stomach, especially in sensitive people. When applied topically, it can also cause skin irritation. Therefore, people with existing gastrointestinal problems or sensitive skin should be cautious when using chili and adjust their dosage.

Chili is a versatile plant with numerous health benefits, but as with all powerful natural substances, moderate use is recommended. 

2. Chili: Spiciness and Ingredients

Chili peppers contain a variety of compounds that contribute to both their flavor and their health benefits. The main active ingredient is capsaicin, an alkaloid that produces their characteristic spiciness. It binds to receptors called TRPV1, which are normally activated by heat or acids. Consuming capsaicin causes a burning sensation in the mouth and on the skin. This leads to the release of endorphins, often described as the "spiciness buzz" or "spiciness high."

The spiciness of chili peppers is measured on the Scoville scale. The unit of spiciness is called Scoville Heat Units (SHU) and indicates how much capsaicin a chili contains. The test was originally based on a dilution method: A chili extract is diluted with water until the spiciness is no longer noticeable. Today, the Scoville scale is usually determined through laboratory analysis using a more precise method (HPLC), in which the capsaicin content is directly measured.

Some examples of typical values ​​on the Scoville scale:

• Sweet peppers: 0 SHU (contains no capsaicin)
• Jalapeño: 2,500–8,000 SHU
• Cayenne: 30,000 and 50,000 SHU
• Habanero: 100,000-350,000 SHU
• Carolina Reaper: 1,641,183-2,200,000 SHU
• Pepper X (currently ranked as the hottest chili): 3,180,000 SHU

Pepper X is considered the hottest chili in the world and was developed by Ed Currie, the breeder of the Carolina Reaper. Both varieties are breeds with particularly high capsaicin content. The Carolina Reaper was the hottest chili for a long time until it was officially replaced by Pepper X in 2023.

Capsaicin content and effect: Capsaicin concentrations vary depending on the chili variety, with hotter varieties containing more. Capsaicin concentrations in hot chilies can reach up to 1–2% of the dry mass.

Other ingredients:

In addition to capsaicin, chilies also contain a high concentration of vitamins. Vitamin C (ascorbic acid) is particularly abundant and strengthens the immune system. Depending on the variety, a fresh chili can contain more vitamin C than an orange. Vitamin A is also present in high quantities and supports eye health and skin.

Chili also contains various B vitamins, including B6, which is important for energy metabolism and red blood cell formation. Vitamin B6 also plays a role in the nervous system and can stabilize mood, as it is involved in the production of neurotransmitters.

Chili peppers also contain minerals such as potassium, magnesium, and iron. Potassium is important for fluid balance and blood pressure regulation, while magnesium is involved in muscle function and energy metabolism. Iron in chili peppers supports blood formation and oxygen transport in the body.

In addition, chilies contain various secondary plant substances, such as flavonoids and carotenoids. These antioxidants protect cells from free radicals that can cause cell damage. Carotenoids include substances like beta-carotene, which can be converted into vitamin A in the body and strengthens immune function.

3. Chilies: Effects and Benefits

Chili is used in various areas due to its health benefits, particularly its active ingredient capsaicin. Here are some of the main uses for chili:

1. Pain therapy and muscle relaxation

Capsaicin is used in creams and patches for pain relief, especially for chronic pain such as arthritis, back pain, and neuropathy. Capsaicin temporarily blocks pain receptors in the skin, leading to pain relief. Topical application can also help with muscle tension and pain, as it promotes blood circulation.

2. Weight management and metabolism stimulation

Chili peppers and capsaicin are often used as natural aids for weight loss and metabolism stimulation. Capsaicin increases thermogenesis, or heat production in the body, which burns more calories. It also stimulates fat burning, which can be particularly helpful during diets or fitness programs.

3. Promoting cardiovascular health

Consuming chili peppers can support the cardiovascular system by promoting blood circulation and helping to regulate blood pressure. Studies suggest that capsaicin can lower cholesterol levels and reduce the buildup of plaque in blood vessels, reducing the risk of heart attacks and strokes.

4. Promotes digestion

In small amounts, chili can aid digestion by stimulating the production of gastric juices and enzymes. This improves nutrient absorption and the breakdown of fats and proteins. Capsaicin can also promote the growth of certain intestinal bacteria important for a healthy gut flora. However, people with sensitive stomachs should be cautious, as excessive consumption can be irritating.

5. Strengthening the immune system

The high vitamin C content in chilies strengthens the immune system and protects cells from oxidative stress. The antioxidants they contain, such as carotenoids and flavonoids, also help fight free radicals and strengthen the body's defense system.

6. Protection against infections

Capsaicin has mild antibacterial properties and can help inhibit the growth of certain harmful bacteria. It is therefore used in some natural remedies to treat minor infections and support the respiratory system.

7. Respiratory diseases and mucus clearance

Chili and capsaicin are occasionally used to treat respiratory illnesses because they can thin mucus in the airways and make it easier to cough up. Some people swear by eating spicy foods when they have a cold to help clear their noses and sinuses.

4. Chili - forms and consumption recommendations

Chili can be used in a variety of ways to enjoy both its flavor and health benefits. Here are the most common forms and recommendations:

Fresh chili peppers

Fresh chilies are ideal for use in the kitchen. They can be chopped or used whole in dishes such as soups, salsas, or curries. Spicier varieties should be used with caution, as they can be quite intense. For a milder flavor, the chili seeds and white inner membranes can be removed, as they contain high levels of capsaicin.

Dried chilies and chili powder

Dried chilies are often used in powder form or as whole pods. Chili powder is suitable for rubs, marinades, and spice blends. It can also add a pleasant heat to soups, stews, and braised dishes. When cooking with dried chilies or powder, a moderate dosage is recommended, as the flavor is more concentrated than with fresh pods.

chili oil

Chili oil is made from pickled chilies in oil and adds a spicy touch to dishes. It's especially suitable for salad dressings, pasta dishes, and Asian dishes. A few drops are usually enough to achieve intense heat.

Chili extracts

For therapeutic purposes, chili is also available as a dietary supplement in capsules. These are often used to harness the metabolic or fat-burning effects of capsaicin. Supplements should be taken according to the manufacturer's instructions and should not be overdosed.

Creams and patches with capsaicin

In pain therapy, capsaicin is applied externally in the form of creams and patches. These products should only be used on intact skin and dosed according to medical advice.

Consumption recommendations

For everyday use, chilies can add flavor and health benefits in moderate amounts. People with sensitive stomachs should be cautious with the amount consumed and opt for milder varieties if necessary. When using chili supplements, it's important not to exceed the recommended dosage to avoid irritation.

5. Chili: Side effects and risks

Chili peppers have many health benefits, but there are also some side effects and risks, especially with excessive consumption. Gastric and intestinal irritation are the most common complaints; capsaicin can irritate the stomach lining and cause heartburn, stomach pain, or even diarrhea in sensitive individuals.

Skin and eye irritation can occur if chilies are handled improperly. Capsaicin can cause a burning sensation on the skin upon contact. Touching your eyes after handling chilies can cause severe irritation. Therefore, it's recommended to wear gloves and wash your hands thoroughly after cutting.

Circulatory stress: Consuming very hot chilies can temporarily put a strain on the circulatory system and cause sweating, palpitations, or dizziness in some people.

Drug interactions: Capsaicin can interact with certain medications, such as blood thinners, in high doses. People with heart problems or gastrointestinal disorders should consult a doctor before regularly consuming hot chilies.

6. Frequently asked questions about chili

Which chili is the hottest?

The hottest chili in the world is currently the Pepper X with a value of up to 3,180,000 Scoville Heat Units (SHU).

Chili too hot – what to do?

To relieve the burning sensation, it helps to eat or drink dairy products such as yogurt or milk, as the fat they contain binds capsaicin. Alternatively, bread or rice can also reduce the spiciness.

Chili for a cold?

Chili peppers can be helpful for colds because capsaicin thins mucus in the respiratory tract, thus clearing the nose. When consumed in moderation, it can relieve respiratory symptoms.

Chili for a sore throat?

Caution is advised if you have a sore throat: Hot chili peppers can further irritate mucous membranes and worsen pain. However, mild chili peppers are safe in small amounts.

Chili for pain

Capsaicin in chili peppers is used externally in creams for pain relief, such as arthritis or muscle pain. It works by blocking pain signals and stimulating blood flow.

Difference between chili and pepperoni

"Chili" generally refers to hot varieties, while "pepperoni" describes milder, usually larger varieties. Pepperoni has a lower capsaicin content and a milder spiciness.

Chili or chili?

The correct spelling in German and English is "chili." "Chilli" is a common typo.

Does chili help you lose weight?

Chili can stimulate metabolism and increase fat burning through the thermogenic effect of capsaicin, which can support weight loss.

What is the difference between chili con carne and chili sin carne?

"Chili con carne" contains meat (usually beef), while "Chili sin carne" is prepared vegetarian or vegan, i.e. without meat.

Chili con Carne – Simple Recipe

Ingredients for 4 servings:

• 500 g minced beef
• 1 large onion, diced
• 2 garlic cloves, chopped
• 1 red bell pepper, diced
• 1 can of kidney beans, drained
• 1 can of corn, drained
• 1 can of chopped tomatoes (400 g)
• 2 tbsp tomato paste
• 1 tsp paprika powder
• 1 tsp cumin
• 1 tsp chili powder (to taste)
• salt and pepper
• 1 tbsp vegetable oil
• 100 ml water or broth

Preparation:

Heat oil in a large pot and fry the onions until translucent. Add the garlic and paprika and fry briefly.

Add the minced meat and fry until crumbly.

Stir in tomato paste, paprika powder, cumin and chili powder and roast briefly.

Add tomatoes and water/stock, stir and simmer for 10-15 minutes.

Add the kidney beans and corn and simmer for another 5–10 minutes. Season with salt and pepper.

Serving suggestion:

Serve with rice, tortilla chips, or baguette. A dollop of sour cream and fresh herbs will tone down the spiciness.

Tip: Chili often tastes even better the next day!

7. Conclusion

Chili is a versatile ingredient that not only adds intense heat and depth of flavor to dishes, but also offers a host of health benefits. The capsaicin in chili promotes digestion, stimulates metabolism, can relieve pain, and supports the cardiovascular system. However, proper dosage is important, as excessive consumption can lead to stomach and skin irritation. Chili is available in many processed forms—whether fresh, dried, or as an extract—and is used for a variety of purposes, from spicy dishes to pain management.

Chili can have a particularly positive effect on colds and to boost the metabolism, while a simple recipe like chili con carne demonstrates how easily the plant can be used in the kitchen. If you use chili correctly and opt for less spicy varieties when needed, you can safely enjoy the spiciness and make the most of its health benefits.

Sources:

Batiha GE, Alqahtani A, Ojo OA, et al. Biological Properties, Bioactive Constituents, and Pharmacokinetics of Some Capsicum spp. and capsaicinoids. Int J Mol Sci. 2020;21(15):5179. Published 2020 Jul 22. doi:10.3390/ijms21155179

Hernández-Pérez T, Gómez-García MDR, Valverde ME, Paredes-López O. Capsicum annuum (hot pepper): An ancient Latin-American crop with outstanding bioactive compounds and nutraceutical potential. A review. Compr Rev Food Sci Food Saf. 2020;19(6):2972-2993. doi:10.1111/1541-4337.12634

Govindarajan VS. Capsicum--production, technology, chemistry, and quality--Part II. Processed products, standards, world production and trade [published correction appears in CRC Crit Rev Food Sci Nutr 1987;25(3):283]. Crit Rev Food Sci Nutr. 1986;23(3):207-288. doi:10.1080/10408398609527426