7 Top Health Benefits of Black Pepper and Nutrition

Dr. Rajkumar Vinod Desai

Medically reviewed by

Dr. Rajkumar Vinod Desai

General Physician

5 min read


A traditional Indian spice, black pepper is a staple in kitchens. Black pepper benefits your health by reducing swelling. Health benefits of black pepper include controlling diabetes too.

Key Takeaways

  • Black pepper is a traditional Indian spice, popular across the world
  • Beyond satisfying your taste buds, black pepper benefits your health too
  • Health benefits of black pepper include controlling sugar, cholesterol & cancer

Black pepper is a traditional Indian spice, widely known and used across the world. The source plant is woody, tall, and has little yellowish-red flowers; and is mostly seen in the Western Ghats regions in India. Each of the flowers has a seed inside, which is called peppercorn. Black pepper is prepared by grinding peppercorns and has an aromatic essence. Also, black pepper benefits the brain.

India is also the #1 producer, consumer, and exporter of this crop.

Black pepper benefits your health in multiple ways. Take a look at the nutrients that your body gets with black pepper: 

  • Vitamin A 
  • Iron 
  • Vitamin B1 
  • Manganese 
  • Vitamin B2 
  • Calcium 
  • Vitamin B5 
  • Phosphorous 
  • Vitamin B6 
  • Potassium 
  • Vitamin C 
  • Zinc 
  • Vitamin E 
  • Chromium 
  • Vitamin K 
  • Selenium 

To know about the important health benefits of black pepper, read on.

nutritional facts of Black Pepper

1. Reduces damage by free radicals 

With the help of the antioxidant properties of piperine, a compound present in black pepper, this spice fights free radicals that cause harm to your cells. Note that a high number of free radicals may be produced if you are exposed to the sun, smoking, or other types of pollution [1].

According to multiple studies, ground black pepper and other piperine supplements may lower the damage caused by free radicals [2]. Thus, having black pepper in your daily diet has helped you decrease the risk for chronic health issues such as heart conditions and cataracts. 

Additional Read: 7 Amazing Benefits Of Blackberries

2. Helps reduce inflammation 

Inflammation can be a sign of different health disorders such as cardiac disease, cancer, diabetes, and arthritis. There are multiple lab studies indicating piperine helps lower inflammation, but more studies are needed to substantiate this. 

3. May control diabetes 

Among the various black pepper benefits, one of the most crucial ones is its possible role in controlling diabetes. Multiple studies have shown that piperine may aid blood sugar metabolism. In fact, promoting the function of the digestive tract is one of the known features of this spice [3].

Black Pepper Benefits

4. May aid brain functions 

In multiple studies on animals, it has been found that piperine helps in reducing the symptoms of Parkinson’s and Alzheimer’s disease. As per research, it also improves memory and other cognitive functions such as decision-making, perception, and comprehension [4].  

More studies of the benefit of piperine in human beings are required to further study this claim. 

5. May work as a pain reliever 

In multiple studies among rodents, it has been observed that piperine may work as a pain reliever. However, this also requires to be studied in human beings.

6. May reduce cholesterol levels. 

Extract of black pepper may play a major role in reducing your cholesterol levels. High cholesterol is linked to heart diseases, which can cause further damage to your health. Studies among rats have successfully proved it as a factor that reduces total cholesterol and well as bad cholesterol (LDL). Apart from that, consumption of piperine and black pepper with hot water benefits you by boosting the absorption of dietary supplements that play a major role in reducing cholesterol.

Black Pepper benefitsAdditional Read: 7 Muskmelon Benefits

7. May help fight cancer 

Multiple studies also indicate that black pepper and piperine may help fight cancer. In laboratory studies, it has successfully reversed multidrug resistance in the cells affected by cancer. In fact, research indicates that the ability to destroy free radicals can aid in chemoprevention and limit the growth of tumors [4]. 

Apart from all these uses of black pepper, it can also increase the number of good bacteria in your gut, which boosts metabolism. In Indian households, a traditional remedy for coughs includes black pepper with other ingredients like tulsi, honey, and ginger. Black pepper is also one of the elements of kadhas to improve immunity.

However, it is important to note that black pepper can also be allergic to some people. It can cause symptoms like stomachache, hives, itching in the mouth, wheezing, nausea and vomiting, and inflammation in your tongue, throat, mouth, or lips. As alternatives to black pepper, you can consider spices like allspice, cayenne pepper, and chili powder.

Now you know how having long black peppers benefit you. You can actively use it in more dishes. Though some of the black pepper benefits are yet to be tested in humans, the pattern of results observed in animal testing emits a strong ray of hope. For concerns regarding black pepper allergies or other foods for immunity boosting, you can get a doctor's consultation on Bajaj Finserv Health. On this app and website, you can find the right nutritionists and specialists and book a video appointment from the comfort of home. This way, you can get the right health information at your fingertips and boost your well-being! 

Published on 21 Jun 2022Last updated on 5 Apr 2023
  1. https://nccih.nih.gov/health/antioxidants
  2. https://pubmed.ncbi.nlm.nih.gov/24188307/
  3. https://journals.lww.com/nutritiontodayonline/Abstract/2010/01000/Black_Pepper__Overview_of_Health_Benefits.8.aspx
  4. https://www.tandfonline.com/doi/abs/10.1080/10408398.2011.571799

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

Dr. Rajkumar Vinod Desai

Medically reviewed by

Dr. Rajkumar Vinod Desai

, MBBS 1


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