Beyond their fiery spice, chilli peppers offer a surprising array of health benefits. Packed with vitamins, minerals, and bioactive compounds, these versatile fruits can add a flavorful kick to your meals while supporting your overall well-being. From boosting metabolism to improving heart health, discover the unexpected advantages of incorporating chili peppers into your diet.

One of the lesser-known benefits of consuming chilli peppers is the potential to build your spice tolerance. As you gradually increase your intake of chili peppers, your body becomes more accustomed to capsaicin, the compound responsible for their heat. This can lead to several positive outcomes

Benefits of It In Your Diet

As your tolerance grows, you'll be able to appreciate the full flavour profile of spicy dishes without experiencing discomfort. Here are some more benefits you should know.

Boosts Metabolism

Capsaicin, the compound responsible for chilli peppers' heat, can help boost your metabolism. Studies have shown that consuming chilli peppers can increase your body's calorie-burning rate, potentially aiding in weight management. By incorporating chilli peppers into your meals, you may be able to burn more calories and support weight loss efforts.

Relieves Congestion

Chilli peppers can help clear nasal passages and alleviate congestion. The capsaicin in chilli peppers can stimulate the body's natural mucus production, helping to thin and clear mucus from the sinuses. This can provide relief from symptoms associated with colds, allergies, and sinus infections.

Reduces Pain

Capsaicin has been used topically to relieve pain associated with conditions like arthritis. When applied to the skin, capsaicin can desensitize the nerves that transmit pain signals, providing temporary relief. However, it's important to consult with a healthcare professional before using capsaicin topically, as it may cause temporary burning or redness.

Improves Heart Health

Some studies suggest that consuming chilli peppers may have beneficial effects on heart health. Capsaicin has been shown to lower blood pressure and cholesterol levels, reducing the risk of heart disease. Incorporating chilli peppers into your diet as part of a balanced lifestyle can contribute to a healthy heart.

Enhances Flavour

Chilli peppers add a flavorful kick to dishes without the need for excessive amounts of salt or unhealthy fats. This can help you create delicious and nutritious meals without compromising taste. Chilli peppers can be used in a variety of dishes, from curries and stews to soups and sauces.

May Aid in Digestion

While more research is needed, some studies suggest that chilli peppers may help stimulate the production of digestive enzymes, aiding in digestion. However, excessive consumption can cause digestive discomfort in some individuals. It's important to consume chilli peppers in moderation and listen to your body's signals.

Provides Essential Nutrients

Chilli peppers are a good source of vitamins and minerals, including vitamin C, vitamin A, potassium, and iron. Incorporating chilli peppers into your diet can help you meet your daily nutritional needs. Additionally, chilli peppers are low in calories and fat, making them a healthy addition to your meals.

Dr. Dominik Nischwitz, a dentist based in Germany, highlights on his Instagram that organ meats like liver are a nutrient-dense food, calling them "nature's multivitamin via real food," and suggests that eating organs was historically "prized & classed as a real luxury". His perspective aligns with how predators in the wild often prioritize organs like the brain, heart, and bone marrow over muscle meat.

A key reason for this prioritization is the immense concentration of nutrients in organs, which are essential for running "EVERY biochemical process in the human body especially your metabolism".

He has also posted on his Instagram @drdome1, comparing chicken liver with chicken breast. The post noted that chicken breast has 165cals per 100grams, while liver has 167cals per 100grams. However, the chicken breast has 0% vitamin A, 0% vitamin C, 1% folate, and 6% vitamin B12. Whereas, he noted that chicken liver has 267% vitamin A, 47% vitamin C, 144% folate, and 281% vitamin B12.

Chicken Liver's Vitamin Powerhouse

Chicken liver is significantly richer in numerous vitamins compared to chicken breast, offering a high percentage of the daily value (DV) for several B vitamins and Vitamin A.

Vitamin B12: Chicken liver has a massive amount of Vitamin B12, providing 675% more of the daily needs compared to chicken breast. Per 100 grams, chicken liver contains 16.58 μg of Vitamin B12, while chicken breast only has 0.37 μg.

Vitamin A: Chicken liver is an exceptional source of Vitamin A, containing 482 times more than chicken breast. Per 100 grams, chicken liver has 11,078 IU of Vitamin A, compared to 23 IU in chicken breast. This high content is necessary for various processes in the body, including those that regulate metabolism.

Other B Vitamins and Folate: The liver is loaded with all B vitamins. Specifically, per 100 grams, chicken liver has more Vitamin B2 (1.778 mg vs. 0.125 mg), Vitamin B5 (6.233 mg vs. 1.04 mg), and Folate (588 μg vs. 4 μg). These are crucial, for example, with B2 helping make FAD for fatty acid utilization, and B3 needed to make NAD+.

While chicken liver excels in these vitamins, the one exception is Vitamin B3, which chicken breast is richer in.

Essential Mineral Content

In addition to vitamins, chicken liver is a standout source of key minerals.

Iron: Chicken liver contains 8.99 mg of Iron per 100 grams, which is significantly more than chicken breast's 1.14 mg. This represents a 688.6% increase in Iron content for the liver.

Copper and Selenium: The liver is an excellent source of Copper. Chicken liver has 0.492 mg of Copper, substantially more than the 0.054 mg in chicken breast. It also contains more Selenium (54.6 μg vs. 26.2 μg). The presence of copper is important for how the body handles oxygen.

Zinc and Manganese: Compared to chicken breast, chicken liver is richer in Zinc and Manganese, showing a 147.2% and 1114.3% increase, respectively, in these minerals.

Fats and Cholesterol: Although chicken liver has more beneficial nutrients, it also contains more Cholesterol (345 mg per 100g) than chicken breast (91 mg per 100g).

Protein, Calorie, and Misconception Facts

While chicken breast is generally a better source of protein (33.44 g vs. 16.92 g per 100g), chicken liver is still considered a "VERY good source of protein" and is "VERY cost effective". Calorie content is very similar, with raw chicken liver at 119 kcal per 100g and cooked chicken breast at 187 kcal per 100g.

The notion that liver stores toxins is a "bogus claim." In a healthy animal, the liver's function is to transport and remove toxins from circulation, moving them to "less important and energetic tissue such as adipocytes (fat cells)". Historically, humans consumed the whole bird or animal, including the carcass for bone broth, indicating a shift in modern eating habits toward only muscle meat like chicken breast.

In recent years, vegetarian diets have grown in popularity as more people turn to plant-based options to replace animal protein. Since meat is a key source of protein, vegetarians often look to alternatives such as soya chunks, which are widely marketed as high-protein, low-fat substitutes.

Soy has always been a controversial topic in nutrition. Research suggests it may offer benefits like better heart health, improved blood sugar control, reduced menopause symptoms, and possibly lower cancer risk. At the same time, many experts have raised concerns about its safety and long-term impact.

What Are Soya Chunks?Soya chunks, also known as textured vegetable protein, are made from defatted soy flour. Their meaty texture and protein content make them a popular choice in curries, stir-fries, soups, and even as a filling in tacos and burgers. For many vegetarians and vegans, they have become a convenient source of protein.

Are Soya Chunks Good for Gut Health?

“These soy nuggets are industrially processed and often contain 80 to 90 percent refined flour,” Tanisha explained. “Instead of getting quality protein, you’re consuming empty calories that spike blood sugar, disrupt hormonal balance, and fuel inflammation.”

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She further highlighted that such ultra-processed soy products damage gut health rather than support it. In her words, “I do not recommend soy in any way or form because they contain anti-nutrients that block the absorption of essential vitamins and minerals.”

Healthier Alternatives to Soya Chunks

• Peas
• Mushrooms
• Spirulina
• Organic tempeh
• Vegan pea protein
• Quality vegan protein shakes
• Whole grains like quinoa and amaranth (with peas for added protein)
• Chia puddings fortified with vegan protein
• Nuts, seeds, and almond butter

Do Soy Chunks Also Offer Health Benefits?Soy-rich diets have been studied for several possible health benefits. Research shows that soy protein may modestly reduce LDL or “bad” cholesterol while raising HDL or “good” cholesterol. For instance, reviews suggest that consuming around 25 grams of soy protein daily could lower cholesterol by about 2–3 percent, with greater impact when soy replaces animal protein. Minimally processed options such as tofu, tempeh, soybeans, and edamame appear to be more effective than highly processed products or supplements.

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Soy foods may also support heart health. Isoflavones found in soy are believed to reduce inflammation in blood vessels and improve their flexibility, lowering the risk of heart disease and stroke. Some studies even link soy consumption to a 15 percent lower risk of death from heart disease.

In terms of blood pressure, soy is rich in arginine and isoflavones, compounds that may help reduce levels slightly, particularly in people with hypertension. Similarly, soy isoflavones have been tied to modest improvements in blood sugar control and insulin sensitivity, especially among menopausal women and those with type 2 diabetes.

Finally, soy may influence fertility. Some research suggests improved outcomes in women undergoing fertility treatments, though other studies note potential hormonal effects at higher isoflavone intakes.

Adopting a healthier diet is something everyone should aim for, but figuring out the best approach can be confusing. Should you eat more grains? Cut out dairy? Limit sugar and fats? Diets such as the Paleo diet, inspired by the eating habits of our hunter-gatherer ancestors, have grown in popularity because they offer guidance on what to eat to support overall health.

But what exactly is the Paleo diet, and is it right for you? To clarify, we spoke with Lena Bakovic, a Registered Dietitian Nutritionist with over eight years of experience at Top Nutrition Coaching.

What Is the Paleo Diet?

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How Does the Paleo Diet Work?The focus of the Paleo diet is on whole, unprocessed foods. This means plenty of fruits and vegetables, lean proteins, and avoidance of highly processed items and foods high in sugar and unhealthy fats. Lena explains, “The diet is appealing because of its potential health benefits. However, like many ‘fad’ diets, it excludes certain food groups, including grains such as bread, cereals, and pasta, as well as legumes like beans and lentils. Dairy is also left out because hunter-gatherers primarily relied on animals for meat, not milk.”

Foods Included in the Paleo Diet

Benefits of the Paleo Diet

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Can the Paleo Diet Improve Health?Scientific studies have explored the potential benefits of the Paleo diet to determine whether it should be recommended by healthcare professionals. A 2015 review of four randomized controlled trials involving 159 participants with components of metabolic syndrome found that following a Paleolithic diet led to greater short-term improvements in waist circumference, triglyceride levels, blood pressure, HDL (good) cholesterol, and fasting blood sugar compared with control diets.

Another study published in the Nutrition Journal examined multiple trials and found that participants on a Paleo diet lost an average of 3.5 kilograms and saw reductions in waist circumference and BMI compared with those following other recommended diets. The researchers suggest that the Paleo diet may help reduce the risk of chronic diseases, particularly since excess body weight is a major risk factor for their development.

Research suggests that the diet can support weight management, improve metabolic health, and reduce the risk of chronic diseases. While it may not be suitable for everyone, understanding its principles and benefits can help individuals make informed choices about whether this ancestral-inspired diet fits into their lifestyle.