Chilli, turmeric, and other spices are often praised for their purported health benefits, including claims of "boosting the immune system." But can these spices truly improve health or help prevent illness?

Spices have been integral to human diets for thousands of years. It’s almost instinctual to sprinkle pepper on fries, sip ginger tea, or spice up meals with chillies. Recently, however, certain spices have been elevated to superfood status, lauded for their supposed healing properties.

In 2016, Hillary Clinton reportedly consumed one chilli pepper daily during her campaign trail to ward off sickness. Turmeric, long used in Asia, has found global popularity in products like "golden lattes," bolstered by claims during the pandemic that it boosts immunity. Meanwhile, cayenne pepper is still linked to the infamous "Beyoncé diet" of 2013, which promoted a dubious concoction of cayenne, maple syrup, lemon, and water for weight loss. But do these spices really offer health benefits, or could they even be harmful?

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<h3>The Health Effects of Chilli Peppers</h3>

Chilli peppers are one of the most studied spices, revealing both positive and negative health impacts. Capsaicin, their active ingredient, interacts with the body’s temperature receptors to create a sensation of heat. Some studies suggest capsaicin could contribute to longevity.

A 2019 Italian study found that individuals who consumed chilli peppers at least four times a week had a lower risk of death compared to those who avoided them. Similarly, a 2015 Chinese study linked frequent chilli consumption with a 14% lower risk of death, particularly from cancer, heart disease, and respiratory illnesses. According to Lu Qi, a Harvard nutrition professor involved in the Chinese study, capsaicin may improve metabolic factors such as cholesterol levels and inflammation.

Capsaicin has also been shown to boost energy expenditure and reduce appetite. However, eating large amounts of chillies won’t yield immediate health benefits. Studies like these spanned years, suggesting any effects would accumulate gradually rather than instantly.

On the flip side, excessive chilli consumption might have drawbacks. Research led by Zumin Shi at Qatar University found that higher chilli intake could impair cognitive function, especially memory. The burning sensation caused by capsaicin reflects the spice's evolutionary role in protecting plants from predators, with its effects on humans still being studied.

<h3>The Role of Turmeric in Health</h3>

Turmeric, widely regarded for its potential health benefits, owes its reputation to curcumin, a compound celebrated for anti-inflammatory and antioxidant properties. While laboratory studies have found curcumin to possess anti-cancer effects, its low bioavailability in the human body limits its effectiveness.

Kathryn Nelson, a former research assistant professor at the University of Minnesota, discovered that curcumin is poorly absorbed in the digestive system and is often altered chemically during digestion. This means that while turmeric might contain beneficial compounds, curcumin itself is unlikely to deliver the claimed health benefits.

Supplements with concentrated doses of spices like ginger and turmeric have shown promise in treating conditions such as inflammation linked to autoimmune diseases. However, further long-term human studies are needed to confirm these findings.

Turmeric’s use in traditional medicine spans centuries, particularly in Ayurvedic practices emphasizing balance in diet. While modern interest in turmeric resonates with historical perspectives on food as medicine, its therapeutic value in everyday consumption remains unproven.

<h3>Correlation vs. Causation in Spices' Health Claims</h3>

Many studies examining the health effects of spices struggle to distinguish correlation from causation. For example, the 2019 Italian study on chillies found a lower risk of death associated with their consumption. However, it’s unclear whether chillies directly improve health or whether healthier individuals are more likely to eat them.

Spices may offer indirect benefits depending on how they’re consumed. For instance, in Mediterranean countries, chillies are often paired with legumes and vegetables, which are inherently nutritious. Spices may also reduce harmful compounds in certain foods. A study found that adding spices to burgers decreased the formation of free radicals, potentially making the meat less carcinogenic.

Moreover, spices often act as substitutes for less healthy seasonings like salt. Lipi Roy, a clinical assistant professor at NYU Langone Health, suggests that spices enhance food flavor while reducing the need for salt and saturated oil, thereby promoting heart health.

<h3>The Bottom Line</h3>

While spices like turmeric and chillies can add flavor and some indirect health benefits to meals, they are not magic cures. Their most significant contributions may come from how they encourage the consumption of healthier foods or replace less nutritious seasonings.

Golden lattes and spice-enhanced dishes won’t harm health, but the most tangible benefits might come from enjoying them with vegetables or other nutritious foods rather than relying on them to prevent or cure illnesses.