Green Chilli – Benefits, Nutrition, Uses, and Precautions

Introduction

Green Chilli, also known as Capsicum spp., is being used in almost every cuisine as spice for its pungency, colour and flavour & has many health benefits. It is being used for the preparation of different palatable items. Its several nutritive and medicinal properties make it additionally significant. Green Chillis contain Gulonolactone and a high amount of Vitamin C. Other vitamins in Green Chillis include vitamin A, vitamin B6, vitamin K and minerals like calcium, magnesium, folate, potassium, thiamin, iron, copper, etc. Capsaicin is the major bioactive compound in chilli responsible for its pungent taste and distinct medicinal activities. It has been studied for its various biological properties and is used in topical preparations like ointments and gels to help manage localised discomfort or pain perception.

Emerging research has explored the potential role of capsaicin and chilli consumption in supporting metabolic functions and immune health. Some studies have investigated its possible role in weight management and modulating risk factors associated with certain chronic conditions, including cardiovascular health and metabolic disorders such as type 2 diabetes. Laboratory studies have also examined capsaicin’s effects on cellular processes, including those related to prostate health, though further human studies are needed to establish these findings conclusively. While green chillies are a flavourful and nutrient-rich addition to the diet, individual tolerance and health conditions should be considered, and excessive consumption may cause gastrointestinal discomfort in some individuals.

Green Chilli Nutrition Value Per 100 gm

Fresh Green Chillies are a great source of vitamin C. Chili contains a good amount of other antioxidants such as vitamin A, B-complex group of vitamins such as niacin,  pyridoxine (vitamin  B6),  riboflavin and thiamin  (vitamin  B1)  and flavonoids like β-carotene, α-carotene, lutein, zeaxanthin, and cryptoxanthin. Green Chilli also carries different minerals like potassium,  manganese,  iron,  and magnesium that add to its nutritional value.  Here’s the nutritional value of Green Chilli per 100 gm.

Types Of Green Chilli

The following are the types of Green Chillies used in Indian cuisine:

1. Hari Mirch

This is the generic term for Green Chillies in Hindi. These Chillies are commonly used in everyday cooking to addfor adding heat to dishes.

2. Jwala Chilli

Originating from Gujarat, Jwala Chillies are small, slender, and highly pungent. They are often used fresh in curries and pickles.

3. Kanthari Chilli

Also known as bird’s eye chilli, this variety is popular in Kerala and Tamil Nadu. These tiny Chillies pack a powerful punch and are used in spicy dishes and pickles.

4. Bhut Jolokia

Known as the ghost pepper, this Assamese chilli is among the hottest in the world. It is used sparingly in chutneys and spicy sauces.

5. Kashmiri

One of the most popular varieties, Kashmiri chilli, is grown in Jammu & Kashmir. It is mild and provides a rich colour to dishes, including curries and biryani. It is also high in Vitamin C.

6. Ramnad Mundu

Originating from Tamil Nadu, these round Chillies have moderate heat and are used in South Indian cuisine, including sambar and rasam.

7. Byadgi Chilli

Hailing from Karnataka, Byadgi Chillies are less pungent and mildermore mild. They are dried and used for dishes that require a rich colour without too much heat.

8. Serrano

While not native to India, these chilliesChilies are also used in Indian cuisine. Moderately hot, they can be used fresh with salsas, chutneys, and marinades.

9. Finger Hot

These Chillies are moderately hot and are used in stir-fries, curries, and pickles.

10. Naga Chilli

Another extremely hot chilli originating in the Northeastern region of India. Used in very small quantities as it has an intense heat, in chutneys and spicy pastes.

As seen, all chillies are different and provide a distinctive flavour and level of heat to Indian cuisine.

Properties of Green Chilli

Here are the medicinal properties of Green Chillies:

• Anti-inflammatory: Capsaicin is a phenolic compound responsible for the pungency of Green Chillies. It acts as a potent inhibitor of substance P, a neuropeptide linked with inflammatory processes. By inhibiting substance P, capsaicin helps reduce inflammation and stimulate blood flow to the affected area, promoting healing and reducing pain.
• Anti-Clotting Activity:  Capsaicin in Green Chilis has been shown to possess anti-coagulant properties, helping to prevent the formation of blood clots. This activity is beneficial for maintaining healthy blood circulation and reducing the risk of conditions such as deep vein thrombosis and other clot-related disorders.
• Anaesthetic Activities: Capsaicin in Green Chilis can relieve pain by desensitising sensory neurons. When applied topically or consumed, it temporarily blocks pain signals from being transmitted to the brain, acting as a natural anaesthetic. This property is particularly useful in topical creams for conditions like arthritis and neuropathic pain.
• Anti-Microbial Activities: Capsaicin exhibits anti-microbial properties, which help in inhibiting the growth of bacteria and fungi. This makes Green Chillies effective in preventing infections and preserving food by reducing microbial contamination.
• Anti-Obesity Activities: Capsaicin in Green Chilis can also promote weight loss by increasing metabolism and enhancing fat oxidation. It stimulates thermogenesis, the process by which the body generates heat, leading to increased calorie burning. Regular consumption of capsaicin-rich foods can thus aid in weight management.
• Anti-cancer properties: Capsaicin in Green Chilis has been found to induce apoptosis (programmed cell death) in various cancer cell lines. It disrupts cancer cell growth and proliferation by affecting cellular signalling pathways. Additionally, its antioxidant properties help neutralise free radicals, reducing the risk of cancer development.

10 Top Benefits of Green Chilli for Health

1. Potential Role in Managing Arthritis-Related Discomfort
   Green chillies contain capsaicin, a bioactive compound studied for its anti-inflammatory properties. Capsaicin has been shown to modulate pain perception by desensitising pain receptors (TRPV1) and reducing the transmission of pain signals, which may be beneficial in managing arthritis-related discomfort. These effects are primarily observed with topical application.
   
   
2. Helps Soothe Psoriasis Symptoms
   Capsaicin has been evaluated for its potential to reduce redness, scaling, and discomfort in psoriasis by inhibiting substance P, a neuropeptide associated with pain and inflammatory responses. However, these effects have been demonstrated mainly through topical formulations.
   
   
3. Adjunctive Support in Diabetic Neuropathy Symptom Management
   Capsaicin-containing topical creams are clinically used to help manage neuropathic pain, including that associated with diabetic neuropathy. It acts by desensitising sensory neurons and modulating pain pathways, alleviating discomfort when applied as per doctors guidance.
   
   
4. For Cardiovascular Health
   Green chillies provide antioxidants, including capsaicin and vitamin C, which may help counteract oxidative stress and inflammatory processes implicated in cardiovascular conditions. Some studies suggest these compounds may support lipid metabolism and vascular function, though their impact on cholesterol and overall heart health requires further human research.
   
   
5. Providing Micronutrients Supporting Immune Function
   Green chillies are a source of vitamin C and beta-carotene, both of which contribute to normal immune system functioning by supporting antioxidant defences and cellular immunity. These nutrients form part of a diet that supports immune health but should not be viewed as standalone solutions against illness.
   
   
6. Prostate Health
   Studies suggest that capsaicin may influence prostate cell growth by inducing programmed cell death in certain prostate cancer cells.
   
   
7. Gastroprotective Effects Against Infections
   A notion still prevails in the society that gastric ulcers are primarily due to overconsumption of chillies, however studies have shown that capsaicin is not the culprit. Capsaicin has been studied for its possible protective role in the gastric mucosa. Research indicates that it may help inhibit Helicobacter pylori growth, regulate acid secretion, and stimulate mucus production, thereby supporting the stomach lining’s defence.
   
   
8. Dietary Support in Glucose Metabolism
   Studies suggest that capsaicin may influence glucose metabolism and insulin sensitivity. Including green chillies in moderation as part of a balanced diet may contribute to metabolic health, though it is not a substitute for diabetes management protocols.
   
   
9. Supporting Sinus and Respiratory Comfort
   Capsaicin may help loosen mucus and temporarily clear nasal passages, which can contribute to symptom relief during congestion. Its antimicrobial properties have been explored in some studies; however, its role in managing chronic sinus infections or allergic rhinitis remains an area of ongoing research.
   
   
10. Supporting Energy Metabolism and Satiety in Weight Management
    Capsaicinoids in green chillies have been studied for their thermogenic properties, which may help slightly increase metabolic rate and promote fat oxidation. Some evidence suggests they may also influence appetite regulation. These effects are modest and most effective when combined with lifestyle modifications such as diet and exercise.

How to Use Green Chilli? 

Green chillies are a staple in Indian cuisine, adding heat and flavour to almost every dish. Here are some common ways to use Green Chillies:

1. Add finely chopped or slit Green Chillies to curries, use them in tadka, and blend it in chutneys.
2. You can also make green chilli pickle by marinating whole or sliced chillies in mustard oil, vinegar, salt, and spices like mustard seeds and fenugreek.

Side Effects of Green Chilli

While Green Chillies are a popular ingredient in many dishes, consuming them can have some side effects. Here are a few side effects of Green Chillies:

• Digestive discomfort: Excessive consumption of Green Chillies can cause stomach pain, gas, and diarrhoea.
• Heartburn and Acid Reflux: The capsaicin in Green Chillies can trigger heartburn and acid reflux, especially in individuals with sensitive stomachs or pre-existing conditions.
• Ulcers: While Green Chillis help stomach ulcers, consuming large amounts of Green Chilli at once may aggravate the existing ulcers in the digestive tract.
• Bladder Irritation: Capsaicin can irritate the bladder, potentially leading to increased urinary frequency or discomfort in some individuals.

Precautions to Take With Green Chilli

Follow these precautions for the safe use of Green Chillies: 

• Skin and Eye Irritation: Handling Green Chillies can cause skin irritation and burning sensations. If the capsaicin comes into contact with your eyes, it can lead to severe irritation and discomfort. To avoid skin contact with Green Chillies, use disposable or reusable kitchen gloves while cutting or handling Green Chillies to protect your skin from direct contact with capsaicin. You can also apply a small amount of cooking oil to your hands before handling Green Chillies. The oil acts as a barrier, reducing capsaicin absorption.
• Haemorrhoids or Piles: Patients with haemorrhoids are often instructed to avoid spicy foods, including Green Chillies. It can exacerbate the symptoms of haemorrhoids, causing discomfort and pain during bowel movements.
• Gastroesophageal Reflux Disease (GERD): Green chillies contain capsaicin, which can relax the lower oesophageal sphincter and increase stomach acid production, leading to heartburn and acid reflux. If you have GERD, it’s best to avoid or significantly limit the intake of Green Chillies to prevent triggering symptoms.

Frequently Asked Questions (FAQs)

References:

1. Chauhan, Anil & Yadav, Poonam & Alsebaeai, Mohammed & Kumar, Arvind. (2020). Consumption of Green Chilli and Its Nutritious Effect on Human Health. 10.1007/978-981-15-6121-4_26. 
2. Bal, S., Sharangi, A. B., Upadhyay, T. K., Khan, F., Pandey, P., Siddiqui, S., Saeed, M., Lee, J., & Yadav, D. K. (2022). Biomedical and Antioxidant Potentialities in Chilli: Perspectives and Way Forward. Molecules, 27(19), 6380. https://doi.org/10.3390/molecules27196380