You probably reach for this unconsciously at most every meal. Some people like liberal amounts of it added to most everything—eggs, soups, salads, chicken, steak, burgers, and on and on. I’ve even seen some delicious desserts prepared with this interesting, spicy ingredient.

What is it? Black pepper! This low-key ingredient graces most every table around the world. Like many spices, this common one packs a powerful antioxidant, phytonutrient-heavy punch!

Black pepper’s whole corns are actually berries that grow on the pepper plant. This small woody vine produces white flowers that develop into berries. These berries are harvested and dried and become either the whole peppercorns that you grind or you purchase it already ground into a powder. Black pepper, green pepper, and white pepper are all from the same fruit—it is just harvested at different times.

Black pepper is picked when the fruit is half ripe and just before it turns red. The peppercorns are left to dry and they become darker. The green peppercorns are picked before they ripen and are still green, while the white pepper is picked ripe, soaked and the hulls are removed, making it white. Pink pepper comes from a totally different plant that is actually more related to ragweed.

This zingy, essential ingredient holds some great health benefits. Let’s take a look…

Anti-Inflammatory, Antioxidant, and Anti-Cancer

Black pepper contains an active ingredient called piperine. Black pepper actually has antioxidant, cancer fighting, anti-inflammatory activity. In some studies, when black pepper was present, human cancer cells were inhibited from growing due to these actions.

And even more interesting is when black pepper is combined with the curcumin in turmeric, it actually enhances the absorption of the curcumin and increases its amazing antioxidant, anti-inflammatory powers.

Improves Digestion

Black pepper or piper nigrum helps to send an alert that starts with the taste buds in your mouth which travels to the stomach. When your stomach receives that signal, it begins to increase the hydrochloric acid production, thereby preparing it to better digest food.

Hydrochloric acid is one of the primary stomach enzymes necessary for proper breakdown of food into absorbable nutrients. It is especially important for protein and fats. Many, many people have weakened digestive systems, leading to heartburn (yes this is due to an inadequate amount of digestive enzymes, not too much) and slow digestion. Hydrochloric acid also helps to speed up transit time through the intestines, help it absorb nutrients better, and also fight many GI diseases.

Black pepper helps to combat constipation, diarrhea and food-borne bacteria as well. This study shows that black pepper helps to stop the growth of dangerous E.coli and Staph aureus bacteria, so if you are eating food from a buffet or picnic, adding lots of black pepper may help stave off any sort of food poisoning.

Eating foods that cause gas? Black pepper is considered an effective carminative, which means it helps to prevent gas in the intestines, leading you to smoother (and quieter!) digestion.

Helps Reduce Weight

Piperine in black pepper also helps to burn fat and lower blood sugar, making it an excellent additive to foods for combating obesity and diabetes.

In another study conducted on animals, a high fat diet combined with black pepper significantly reduced body weight, triglycerides, total cholesterol, LDL and the very harmful VLDL, along with fat mass. It also help to increase the beneficial HDL. So, piperine can help reduce fat and lipids, which can help you lose weight.

Helps You Absorb Valuable Nutrients

We have most likely heard all the amazingly valuable benefits of the super-food of the century, turmeric. Curcumin is the active ingredient in turmeric that has the most powerful benefits on our bodies.

However, one of the problems with curcumin is that it is very hard to absorb into the body in order to get its superpower health benefits. But, when combined with piperine from black pepper, its absorption and benefits are multiplied exponentially!

One study showed that adding 20 mg of piperine to 2 grams of curcumin increased its absorption significantly. Research shows that combining the piperine in black pepper with the curcumin in turmeric can enhance curcumin absorption by up to 2,000%

So, if you want to increase the health benefits of both black pepper and curcumin, combining curcumin with piperine dramatically increases the positive effects of both.

Experts have also looked into the ability of piperine to increase the body’s absorption of resveratrol. Resveratrol is a red wine compound that may slow aging and lower a person’s risks for brain disorders, heart disease and type-2 diabetes.

The addition of piperine significantly improved the bioavailability of resveratrol, according to Nihal Ahmad, a professor of dermatology at the University of Wisconsin School of Medicine and Public Health who studied the effect piperine has on the body’s absorption of resveratrol.

Piperine apparently blocks a metabolic process in the body, known as glucuronidation, which causes resveratrol to break apart before it gets absorbed into the bloodstream. By slowing down this process, piperine may help the body take up more beneficial resveratrol. So how about a little black pepper with your wine?

Piperine also increases the body’s ability to absorb betacarotenes, selenium and B-vitamins including pyridoxine, riboflavin, thiamin and niacin as well as other nutrients from food.

Prevents Harmful Substances that Form When Grilling Meat

Grilling meat over hot coals or flames produces a carcinogenic substance called “herterocyclic amines”, or HCA’s. These form when meat is cooked or charred over high temperatures. That unfortunately means that char-grilled steak or flame-grilled burger has some cancer-causing ingredients. Studies have shown that just a teaspoon of black pepper per half pound of meat will almost completely eliminate the formation of HCA’s during cooking.

If that’s a bit too much spice in your meat, you can get the same effect from mixing pepper, oregano, rosemary or other herbs in the same spice-to-meat ration to get the same effects. Here is an article I wrote that teaches you the healthiest way to grill your meat.

Helps you Quit Smoking

Some of the sensory cues that are associated with cigarette smoking can actually help to suppress the withdrawal symptoms, including the craving part—which is the worst part, according to one study. A vapor of black pepper essential oil was given to 48 cigarette-smoking participants in a three-hour session, after the subjects were deprived of cigarettes. A second group inhaled from a mint/menthol cartridge device, and a third group from an empty cartridge.

Cigarette craving was significantly reduced in the group given black pepper extract, compared to the other two groups and it alleviated symptoms of anxiety. The conclusion: Black pepper constituents may be useful in developing smoking cessation treatments.

Powerful Spice That Adds Flavor and Zing

Black pepper contains some powerful anti-inflammatory, antioxidant anti-cancer health benefits. It also helps to boost the nutrient power from other healthy foods. It fights bacteria, aids in digestion, and helps with weight loss. So when the waiter comes around with that big pepper mill asking if you want a little bit on your salad or main course, say, “Pepper up!”

A Note of Caution

If you are taking prescription drugs, it’s possible that swallowing heavy doses of piperine or large amounts of black pepper could interfere with the action of these medicines. Check with your physician first before starting on any type of piperine supplement.

A side note from our friends at Organixx:

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References
https://draxe.com/peppercorns/
https://foodfacts.mercola.com/black-pepper.html
https://www.mccormickscienceinstitute.com/content/msi/assets/Singeltary%20Nutr%20Today%2045,43,2010.pdf
https://www.organicfacts.net/health-benefits/herbs-and-spices/health-benefits-of-black-pepper.html
http://time.com/5503520/black-pepper-health-benefits/

The post This Common Meal Ingredient has Serious Health Benefits and It’s Right Under Your Nose…aaachoo!! appeared first on thenutritionwatchdog.com.

Sure, to be a hit at any party—any time of the year!

These delicious meatballs have an exotic Asian flavor and taste fantastic served with fresh pineapple-mango salsa!

Pineapple salsa not only tastes great with this delicious recipe but its ability to help with indigestion, inflammation, fertility and mental health make it extra enjoyable. Pineapple contains a large supply of vitamin C, potassium, manganese and B1, along with a variety of antioxidants that help prevent diseases.

Pineapple contains a unique ingredient, bromelain, that helps fight inflammation, making it especially useful for those with arthritis and joint pain. Bromelain is also useful to help heal athletic injuries such as sprains and muscle strains. Bromelain actually counters pain and inflammation by blocking certain metabolites that cause swelling. It also helps decrease swelling by activating a chemical in the body that breaks down a substance called ‘fibrin’, which is part of the inflammatory process of healing from an injury. Bromelain is so effective, it is often taken before any type of surgery to help speed healing and reduce inflammation.

Bromelain is not just effective on muscles, joints and ligaments—it is also effective to reduce inflammation caused by allergies or colds. Bromelain reduced inflammation in the nasal sinuses from sinusitis. Bromelain from pineapple increased recovery time over standard conventional medical treatment.

Bromelain and other substances in pineapple also help the body to break down proteins into individual amino acids, helping the body to digest better, and making it the ideal partner for meat dishes. Bromelain’s other digestive system benefits include soothing ulcerative colitis, slowing acid reflux, and helping with constipation.

And for those who have celiac disease (a serious disease from eating gluten), pineapple effectively helps to breakdown the gluten proteins in many foods like wheat, barley and rye products.

Paired with mango, this salsa becomes a powerful disease-fighting, health promoting tool. Mango is known for its ability to lower blood sugar, lower blood pressure, boost brain and mental health with its B6, and lower cholesterol levels.

And because of its bright orange color, it contains high levels of the super anti-oxidant, betacarotene which fights cancer and asthma. Mangoes are brimming with vitamin C, helping them boost immunity levels to fight off disease and slow down aging.

Mangoes also contain another important antioxidant, zeaxanthin. This nutrient helps to protect eye health and guards against age-related macular dengeration, one of the leading causes of vision loss, especially in older adults.

Ingredients for Meatballs

• 1 lb ground pork, naturally raised
• 1 pasture raised egg
• 1/3 cup coconut flour
• ½ red onion, diced finely
• 2 cloves garlic
• 2 T fish sauce
• 2 T soy sauce
• 2 teaspoons finely chopped or grated fresh ginger
• 2 T Thai sweet red chili sauce
• ½ teaspoon salt
• Handful of chopped cilantro
• 2 T sesame seeds

Directions

• Mix all ingredients together well. (I used my clean hands)
• Roll in 1 ½” diameter balls.
• Place on a baking sheet with sides, so the juice doesn’t run off.
• Bake in a 375 degree oven for 30-40 minutes, turning to brown evenly.
• Serve immediately or in a crockpot with the juice from the pan.
• Serve with generous amounts of Pineapple-Mango Salsa on the side, below.

Pineapple Mango Salsa

This is delicious served with the Asian Meatballs, Porkchops, Fish, or even Chicken. Liven up a dinner with the sweet and spicy taste of pineapple and mango, high in vitamin A, antioxidants and digestive enzymes. Enjoy.

Ingredients

• Half of a decent sized pineapple, chopped in small pieces
• 1-2 ripe mangos, chopped
• ½ red onion
• 1-2 cloves of garlic minced
• 1-2 Romano tomatoes, chopped
• ‘Handful of cilantro, chopped
• Juice of 1-2 limes
• Touch of sea salt

Directions

Mix all ingredients together, serve or refrigerate.

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References
https://draxe.com/benefits-of-pineapple/

The post Asian Spicy Pork Meatballs with Pineapple-Mango Salsa appeared first on thenutritionwatchdog.com.