Did you know that black pepper is part of the Piperaceae family and is regarded as the “King of Spices”? Did you also know that there are so many amazing black pepper benefits?

Black pepper is one of the most commonly used spices. The berries of black pepper known as peppercorns are harvested while they are unripe and can be used crushed, whole or ground into powder.

A tablespoon of black pepper contains 79% of the daily recommended amount of manganese, 30% of the daily amount of dietary fibre, 45% of the daily amount of iron and 57% of the daily recommended amount of vitamin K.


Black pepper will make a great addition in your food recipes.

Here Are 4 Black Pepper Benefits:

1) Enhances Digestive Function

Black pepper is rich in the active compound piperine which has been shown to help improve digestive health.

A review published in the Critical Reviews in Food, Science and Nutrition found that piperine stimulates the pancreatic digestive enzymes, boosts digestive capacity and your stomach’s ability to digest food.

Black pepper also encourages sweating through its ability to warm the body up, this helps to get rid of toxins.

The review shows that enhancing digestive function is one of black pepper benefits.

2) Enhances Immune Function

Improving your immune function is another black pepper benefit.

Free radicals can be harmful to your body, it causes cell and tissue damage, affects your immune function and can lead to sickness. Antioxidants help to protect your body against free radical damage.

Studies have shown the piperine, the active compound in black pepper, has antioxidant properties.

A study published in the Redox Report found that when black pepper is taken alongside meals, it helps to prevent oxidative damage by slowing down free radicals and reactive oxygen species, helping to improve immune function.

black pepper benefits_13) Anti-Cancer Properties

Black pepper is extensively used in traditional medicine. It’s active compound, piperine has been shown to have anti-cancer and anti-inflammatory properties.

A study published in the Natural Products Communication evaluated the anticancer activities of compounds from black pepper in humans. The study found that all compounds derived from black pepper were very effective in slowing down the cancer cell multiplication.

The results of the study suggests that anti-cancer and anti-inflammatory properties is a benefit of black pepper.

4) Improves Nutrient Absorption

Improving nutrient absorption is one of black pepper benefits. It’s active compound, piperine has been shown to help boost the body’s ability to absorb nutrients such as beta-carotene, vitamins C, A and many more.

Turmeric contains a very strong anti-inflammatory compound called curcumin. A study published in the Planta Medica found that in healthy human volunteers adding black pepper with turmeric improved the body’s absorption of curcumin by 2000% 

The Bottom line…

Black pepper has important health benefits so using black pepper in your food recipes will help to improve your general health and wellbeing

Connect here with Watchfit Expert Awele Anyia 


Srinivasan K (2007) Black pepper and its pungent principle-piperine: a review of diverse physiological effects. Critical Reviews in Food, Science and Nutrition, 47: 735-748. PUBMED

Vijayakumar R S, Surya D, Nalini N (2004) Antioxidant efficacy of black pepper (Piper nigrum L.) and piperine in rats with high fat diet induced oxidative stress. Redox Report, 9: 105-110 PUBMED.

Liu Y, Yadev V R, Aggarwal B B, Nair M G (2010) Inhibitory effects of black pepper (Piper nigrum) extracts and compounds on human tumour cell proliferation, cyclooxygenase enzymes, lipid peroxidation and nuclear transcription factor-kappa-B. Natural Products Communication, 5: 1253-1257. PUBMED

Shoba G, Joy D, Joseph T, Majeed M, Rajendran R, Srinivas P S (1998) Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Medica, 64: 353-356. PUBMED

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