What Foods Contain Capsaicin?
Capsaicin powder is a fascinating compound that adds heat and unique flavor to foods. In this article, we'll explore capsaicin's chemical properties, health effects, culinary uses, and of course, what foods contain this spice-enhancing molecule.
Specifically, bell peppers, jalapenos, cayenne peppers, and other chili peppers are among the plants in the Capsicum family that produce fruits that contain capsaicin. The Scoville Scale is used to calculate the amount of capsaicin in chili peppers and to express that amount in Scoville Heat Units.
image from sciencedirect.com
What is Capsaicin?
Capsaicin powder is an alkaloid derived from various peppers in the genus Capsicum, providing their signature spiciness. Chemically, it consists of a vanillyl group and a fatty acid chain, making it highly lipophilic yet water-soluble.
Plants produce capsaicin as a defense against mammals, which experience it as irritating and painful, but birds lack this sensitivity so they disperse the seeds. Capsaicin binds to pain receptors in mucous membranes, triggering signals of heat and burning without actual tissue damage.
At high concentrations, pure capsaicin can induce an initial burning sensation, followed by localized desensitization and pain relief. This unique pharmacological mechanism underlies its use in topical ointments, food additives, and pepper spray.
Health Benefits of Capsaicin
There is increasing evidence that capsaicin may have therapeutic properties:
Effects on pain: Skin capsaicin creams give brief help with discomfort to osteoarthritis, shingles, neuropathy, and different circumstances.
Metabolic initiation: Concentrates on show expanded energy use and fat oxidation after capsaicin ingestion, conceivably supporting weight reduction.
Benefits for the heart: Capsaicin appears to work on endothelial capability and blood stream while diminishing cholesterol and platelet conglomeration. This focuses to positive effects on heart wellbeing.
Action against inflammation: By hindering favorable to provocative cytokines, capsaicin displays immunosuppressive and calming action, valuable against ongoing irritation.
Obviously, exorbitant oral portions of pure capsaicin powder can cause unfriendly responses, so control is vital.
Foods Rich in Capsaicin
Capsaicin content varies greatly depending on pepper cultivar, growing conditions, and processing. Here are some foods containing significant levels:
Chile peppers - Named for capsaicin, these provide the highest natural concentrations. Chile seeds harbor the most heat.
Hot sauces - Sauces produced from hot peppers offer an exponential blast of capsaicin. The spiciest boast over 1 million Scoville units.
Spicy global cuisines - Thai, Indian, Sichuan, and Mexican foods showcase liberal use of chiles.
Salsas - Homemade or packaged, salsas get their kick from hot peppers and capsaicin-based spices.
Curries and dry rubs - Pungent ingredients like cayenne, chili powder, and paprika add capsaicin.
Wasabi - This fiery Japanese condiment contains capsaicin cousin capsorubin, derived from horseradish.
So if you enjoy lively flavors, explore these zesty capsaicin-bearing options beyond plain old chili flakes.
What Products Contain Capsaicin?
Besides occurring naturally in peppers, capsaicin is commonly added to give consumer products a spicy punch. Some examples include:
Hot sauces - Frank's RedHot, Texas Pete, Sriracha
Salsas - Pace, Tostitos, Chi-Chi's
Seasonings - cayenne, chili powder, crushed red pepper
Snack foods - Flamin' Hot Cheetos, hot peanuts
Soups - Campbell's Chunky spicy varieties
Ramen noodles - Samyang Nuclear Fire Noodles
Check labels for presence of capsaicin extracts or oleoresins derived from hot peppers. This indicates a spicy capsaicin kick.
What Foods Have the Most Capsaicin?
Peppers naturally harboring the highest capsaicin levels include:
Carolina Reaper - over 2 million Scoville Heat Units (SHU)
Ghost pepper - over 1 million SHU
Habanero - 100,000 to 350,000 SHU
Scotch bonnet - 80,000 to 400,000 SHU
Thai chili - 50,000 to 100,000 SHU
For perspective, a jalapeño ranges from 2,500 to 10,000 SHU - quite mild in comparison. Seek out these fiery peppers for an extreme capsaicin blast.
Capsaicin Foods for Weight Loss
Boosting metabolism is one potential benefit of capsaicin consumption. Foods containing it may support weight management through:
Increased thermogenesis - More calorie burning by raising body temperature.
Appetite suppression - Curbing hunger signals by regulating appetite hormones.
Fat oxidation - Some evidence that capsaicin facilitates breakdown of fat.
Flavor enhancement - Allowing decreased salt, sugar, and fat without sacrificing taste.
That said, no single food offers a magic solution for weight loss. A balanced diet and exercise are key, but capsaicin-spiced foods may provide an incremental metabolic advantage.
What Vegetables Have Capsaicin in Them?
Capsaicin occurs mainly in pepper fruits from the genus Capsicum. But other vegetables contain similar compounds offering pungency:
Gingerol in ginger
Piperine in black pepper
Allyl isothiocyanate in mustard, radishes, horseradish
Sinigrin in Brussels sprouts, kale, cabbage
These relatives provide a milder heat and spice. Combining vegetables like ginger and black pepper can add a capsacin-esque kick.
How Do You Get Capsaicin in Your Diet?
To enjoy capsaicin's zesty flavor and potential health benefits, try these strategies:
Add dashes of hot sauce or chili flakes to meals
Cook chili-based entrees like tacos or curry
snack on spicy trail mix with chilies, peppercorns
Use capsaicin-rich rubs and seasoning on meats
Brew tea with ginger and black peppercorns
Make dressing with a chili-flecked oil infusion
Look for snacks and frozen foods with added capsaicin
Start slowly and build up tolerance. Drinking milk can temporarily tame the burn.
What Fruits Contain Capsaicin?
Unlike pungent alkaloids, most fruit contains sugars and acids. But some share chemical similarities offering traces of spiciness:
Black pepper - Piperine provides heat to peppercorns, which are dried berries.
Ginger - The root contains gingerol, giving it a biting snap.
Chile peppers - Botanically fruits, peppers harbor the most capsaicin.
Paprika - Made by grinding dried bell pepper fruits.
So although most fruits lack capsaicin, exceptions like peppercorns and chilies pack a quintessential hot, fruity flavor.
FAQ
Q: What makes some chili peppers extremely hot while others are mild?
A: The heat of chili peppers depends on their capsaicin content. Selective breeding and cultivation conditions produce superhot peppers with high capsaicin levels.
Q: What's the best way to relieve spiciness after eating something too hot?
A: Dairy products like milk help wash capsaicin from receptors and temporarily tame the burn. Avoid water, which spreads the heat. Sugary foods also help counteract it.
Q: Can you build tolerance to capsaicin so it stops feeling as spicy over time?
A: Yes, regular exposure to capsaicin can desensitize nerve receptors, creating temporary tolerance. But sensitization returns after abstaining from spicy foods for a period of time.
Q: Is it safe to eat really hot peppers like habaneros or ghost peppers?
A: In moderation, most healthy adults can safely consume ultra-hot peppers. They might cause some stomach upset or pain. Build up slowly and avoid overdoing pure capsaicin extracts.
Q: What are some hidden sources of capsaicin besides hot sauces and chili peppers?
A: Surprisingly, black and white pepper, paprika, ginger, and mustard contain capsaicin analogs giving a mild spice kick. Some spicy snack foods also have added capsaicin extracts.
References
Luo, XJ, et al. “Recent Advances in the Study on Capsaicinoids and Capsinoids.” Molecules, vol. 16, no. 10, 2011, pp. 7279–7308., doi:10.3390/molecules16107279.
Whiting, S., Derbyshire, E., & Tiwari, B. K. (2012). Capsaicinoids and capsinoids. A potential role for weight management? A systematic review of the evidence. Appetite, 59(2), 341-348.
Thomas, B. V., Schreiber, A. A., & Weisskopf, C. P. (1998). Simple method for quantitation of capsaicinoids in peppers using capillary gas chromatography. Journal of Agricultural and Food Chemistry, 46(7), 2655-2663.
Davis, J. M., Muraleedharan, N., Tekulve, K., & Gergerich, E. (2013). An improved high-performance liquid chromatography–ultraviolet method for determination of major capsaicinoids in capsicum oleoresins. Journal of agricultural and food chemistry, 61(39), 9507-9515.
About Author
Celine Xu is a botanist with over 15 years of experience researching and developing plant extracts for nutritional and pharmaceutical applications. She leads an R&D team focused on identification, cultivation and extraction of medicinal plants. Celine Xu earned a Ph.D. in Plant Biology has authored numerous articles in peer-reviewed journals about the health benefits of specific phytochemicals. She frequently speaks at industry conferences about new developments in plant extract research. Celine Xu is dedicated to advancing the scientific understanding of how targeted plant compounds can be used to improve human health.
