For a minute, let’s put aside all the controversy about the healthfulness of sprinkling salt on your food and instead concentrate on the often-ignored, common companion to table salt—pepper. You probably reach for this spice almost daily without giving it much thought. Cultivated as a spice throughout history, pepper enhances the flavors of most foods without covering or changing them. It livens up any type of cuisine—and, best of all, has several health benefits. Black pepper, which comes from the berry (or peppercorn) of the pepper plant Piper nigrum, can help in the following ways…
Medicinal properties. Black pepper has long been known to ease heartburn, indigestion, gas, diarrhea and constipation. Piperine, the compound responsible for its pungency, has been shown to have antioxidant and anticarcinogenic properties. In Ayurvedic medicine, black pepper is used to treat colds, breathing and heart problems and diabetes. A recent review of studies conducted at University of Texas MD Anderson Cancer Center determined that frequent dietary use of black pepper may help prevent neurodegenerative diseases such as Alzheimer’s and multiple sclerosis.
Nutritional benefits. Black pepper contains manganese, vitamin K and iron. It also enhances the absorption of selenium, vitamin B and beta-carotene. Every time you sprinkle pepper on food, you get a small benefit. Sprinkle some on a carrot—and you enhance the amount of beta-carotene you absorb.
Ways to use: Black pepper is available ground, crushed or whole. Consider buying organic black pepper to avoid pesticides and toxic metals. For the best flavor, grind whole peppercorns immediately before using. Chances are, you already add a dash of black pepper to omelets and salad dressing, but black pepper also can be added to yogurt-based dips, sauces and marinades and as a savory twist to desserts. If you are reducing salt intake, using more pepper is a good alternative way to enhance the flavor of your food.
