Only 17% of Americans eat these healthy peppers

Peppers are vibrant, but often viewed as a colorful afterthought—tossed into a stir-fry or sliced atop a salad. As more Americans seek simple ways to improve their health and reduce their environmental impact, peppers—both sweet and spicy—are emerging as an unexpected option. Reconsidering the role of peppers in your diet might be one of the most flavorful changes you can make!

In today’s issue:

• Early Adopters: From sweet to heat

• Health: The nutrient you’ve never heard of, capsaicin

• Environment: You get low emissions! You get low emissions!

• History: Rooted in latin cuisine

• Industry: What is Americas favorite pepper?

EARLY ADOPTERS

Early adopters know spicy food isn’t just bold—it’s better for you and the planet. Compared to sweet, salty, or savory options, spicy dishes offer a wide range of health benefits and are resource-efficient to produce.

In particular, early adopters prefer orange bell peppers to brighten up their dish. Packed with more nutrients than their green, yellow and red counterparts, they add much needed vitamins and minerals to any plate. They also grow slightly faster, requiring marginally less water and CO₂, then the popular red pepper.

For a touch a spice, cayenne peppers are the favorite. Rich in capsaicin, a powerful antioxidant primarily found in peppers, this ancient Bolivian pepper thrives in droughts, yields abundantly and is widely grown in the US—keeping its carbon footprint low. Whether you use it ground, in hot sauce or cooked whole, cayenne is the way to go.

HEALTH

The nutrient you’ve never heard of, capsaicin

Measured by the Scoville Scale (SHU), capsaicin is the fiery compound behind a pepper’s heat—and its health benefits. Unique to peppers, capsaicin creates a burning sensation that sparks a thermogenic effect, helping your body burn calories, boost metabolism and support weight management. For some, it even releases a wave of endorphins— creating a “spicy high” that can lift your mood.

But the benefits don’t stop there. Capsaicin also has anti-inflammatory, antimicrobial & anticancer properties, promoting gut health and reducing the risk of chronic disease.

Should I go all-in on spice?

The better approach is to gradually build up your tolerance to spicy food. Capsaicin binds to pain receptors in your mouth, digestive tract, and even your rear end. A gradual increase to spicy foods is often the smart move.

To ease the heat, pair spicy food with milk or other fat-rich ingredients. They help wash away capsaicin while making it more bioavailable, boosting its health benefits. Over time, your body desensitizes, letting you unlock spicy’s full potential.

That said, spice isn’t for everyone. Those with acid reflux, heartburn or irritable bowel syndrome (IBS) may experience worsened symptoms.

Which peppers are the healthiest?

Not all peppers bring the heat—but even mild varieties are packed with essential micronutrients. The peppers providing over 15% of the Daily Value for 8 micronutrients per serving are highlighted in the table below:

More ways to enjoy peppers

One of the best ways to enjoy peppers is ground up—particularly cayenne. Often called the “prince of spice”, cayenne pepper is a blood stimulant that offers impressive health benefits to protect against heart disease, stroke & arthritis:

1. Lowers triglycerides by 25% (2022)

2. Boosts circulation by 20% (2022)

3. Reduces LDL cholesterol by 15% (2022)

4. Improves digestion by 15% (2024)

5. Lowers blood pressure by 10% (2021)

6. Increases metabolism by 5% (2023)

7. Reduces body weight by 3% (2023)

Hot sauce is another popular option, though its capsaicin content varies due to dilution with vinegar, water or oil. While still beneficial, it’s more about flavor than potency.

No matter how you choose to enjoy peppers, opt for organic. Peppers are on the Dirty Dozen list, which highlights the most pesticide-contaminated produce (2024).

ENVIORNMENT

Compared to many other foods, peppers are remarkably efficient to grow. These drought-tolerant plants thrive in poor soil, grow vertically—making them ideal for dense planting—and naturally deter insects thanks to their spicy defense system.

Here’s a breakdown of the resources required to produce just 1 pound of each pepper variety:

HISTORY

Rooted in latin cuisine

Spiciness evolved as a plant’s defense against mammals—while birds, immune to capsaicin’s burn, helped spread pepper seeds across Central and South America. In fact, every pepper, with the exception of banana peppers, traces its roots here:

Origins of Peppers:

• Habanero - Peru, 6500 BCE

• Bell Peppers - Mexico, 5500 BCE

• Cayenne - Bolivia, 5000 BCE

• Serrano - Mexico, 1000 BCE

• Jalapeño - Mexico, 500 BCE

• Poblano - Mexico, 1500

• Banana Peppers - Hungary, 1500

How we adapted to spice

While plants used spice as a defense, humans flipped the script—using peppers to defend against spoilage and infection. In hot, humid climates, spicy peppers’ antimicrobial properties preserved food and made even spoiled dishes edible. Even after refrigeration, we didn’t just tolerate the burn, we craved it.

Peppers, in particular cayenne, evolved as a natural medicine, treating common ailments from cuts to colds. This video highlights cayennes use as medicine:

The global spread of peppers

In 1493, Christopher Columbus, searching for black pepper, finds chili peppers instead. He brought seeds back to Europe, where they spread rapidly through the Spanish and Portuguese trade networks. Eventually distant cultures embraced peppers, integrating them into local cuisines and traditional medicine.

On average, 91% of all peppers consumed in the US are grown by either US & Mexico, highlighted in the table below:

INDUSTRY

What is Americas favorite pepper?

While hot sauces and spicy challenges dominate social media, most Americans prefer to play it safe. In fact, 62% of peppers eaten in the US have no spice at all, including the most popular, green bell pepper. Despite a growing love for heat, many still lean towards flavor over fire.

Are all bell peppers from the same plant?

Yes, the 4 varieties of bell peppers are all from the same plant, just harvested at different stages of ripeness. Each color marks a moment in time as the pepper matures, changing in both taste and nutrition:

1. Green - harvested at 65 days → crisp & earthy

2. Yellow - harvested at 75 days → mellow & tangy

3. Orange - harvested at 80 days → juicy and balanced

4. Red - harvested at 85 days → sweet & rich

TIGHT 5

• Chipotle: is made from smoked and dried jalapeños.

• Ground Cayenne: requires 11 pounds of peppers to produce 1 pound.

• 60 Ghost Peppers: or 55 million SHU, is equivalent to a can of bear spray.

• Seeds: are not the spicy part of the pepper, but absorb heat from the surrounding white ribs.

• Tabasco: sauce was invented in Louisiana in 1868.

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