Green chilies refer to unripe peppers that are green in color. Some of the most popular varieties include jalapeño, Anaheim, Hungarian wax, Serrano, and Hatch green chili. They belong to the nightshade family of plants and are closely related to tomatoes, potatoes, and eggplants. Green peppers can range from mild to extremely hot depending on the variety. Their heat comes from capsaicin, a compound found in the ribs and seeds.

7 Key Health Benefits of Incorporating Green Chile into Your Diet

1. Reduce Inflammation

Chronic inflammation is linked to numerous diseases like diabetes, arthritis, and autoimmune disorders. Antioxidants found in fruits and vegetables can help fight inflammation in the body.

Green chilies like jalapeños are loaded with the antioxidants vitamin C, vitamin A, lutein, and beta-carotene. Eating foods with anti-inflammatory compounds is connected to less inflammation in the body. This is observed through lower levels of markers like C-reactive protein (CRP) in the blood.

The capsaicin in green chile also has potent anti-inflammatory properties. They work by stopping messages that cause inflammation and substances that promote inflammation, like TNF-α. The antioxidants and capsaicin fight ongoing inflammation, which can lower the chance of getting serious diseases.

2. Provide Antioxidants

Antioxidants help defend your cells against damage from unstable molecules called free radicals. Left unchecked, free radical damage may contribute to the condition of Alzheimer’s. Fortunately, green chilies are loaded with antioxidants. Jalapeno peppers, part of the nightshade family, are rich in vitamin C, even more than citrus fruits. They also give you a lot of vitamin A and carotenoids, like beta-carotene and lutein. Vitamin A and lutein also play key roles in eye health and vision.

3. Aid in Weight Loss

Obesity continues to be a major health concern worldwide. While exercise is best for weight control, choosing the right foods can also make weight management easier. Some research indicates that the green chile may aid in weight loss.

The capsaicin in green chilies boosts thermogenesis, which causes your body to burn more calories after eating. Some human studies observe increased fat burning after its consumption. Over time, this effect may enhance weight loss.

Population studies associate regularly eating spicy foods like chilies with lower BMI and body fat. Other research finds that overweight individuals who consume capsaicin regularly have an easier time maintaining weight loss.

4. Reduce Cancer Risk

Eating green chilies and other nightshade plants may slow down cancer growth and spread, according to new research. Simply put, these veggies could be helpful against cancer. Several test-tube studies observe the anti-cancer effects of capsaicin, the spicy compound in green peppers.

In human studies, regular consumption of spicy foods is linked to reduced rates of certain cancers like colorectal, stomach, gallbladder, and prostate cancers. Higher intakes of chili peppers may also slow cancer cell growth and prevent tumor formation.

5. Boost Immunity

From warding off pathogens to tamping down inflammation, your immune system works hard to keep you healthy. Fruits and veggies rich in certain antioxidants can give your immune cells an extra boost. Green chile shines in this regard. They’re loaded with immune-supporting nutrients like vitamins C and A. An average jalapeño pepper contains over 150% of the recommended daily intake for vitamin C.

Some research indicates that getting enough vitamin C may shorten the duration of respiratory infections like the common cold. Vitamin C and other antioxidants in green chilies can also combat inflammation and oxidative stress that often weaken immunity.

6. Promote Heart Health

Heart disease continues to be the worldwide leading cause of death. Green chile contains several nutrients and compounds that support cardiovascular health. For starters, they’re a good source of heart-healthy monounsaturated fat. Diets rich in monounsaturated fats may raise “good” HDL cholesterol in the blood and protect against atherosclerosis.

Green chilies also provide dietary nitrates that convert to nitric oxide, a compound that relaxes blood vessels, lowers blood pressure, and improves arterial function. The Vitamin C and other antioxidants in chilies fight inflammation and oxidative damage that can lead to clogged arteries over time.

7. Help Prevent Stomach Ulcers

Painful ulcers can form in your stomach or the upper part of your small intestine when the protective lining becomes damaged. While spicy foods are often blamed for causing ulcers, recent research suggests green chilies could help prevent them. Several animal studies reveal that capsaicin may reduce stomach acid production and stimulate mucus secretions – both protective factors against ulcer formation. The antioxidants and vitamin C in chilies could also help repair stomach lining damage.

Different Ways to Enjoy Green Chilies

Now that you know about the many potential ways that chilies can benefit your health, it’s time to start enjoying them. Here are some simple ideas:

• Slice raw green chilies like jalapeños or Serranos to add heat and crunch to tacos, nachos, chili, soups, omelets, sandwiches, and burgers. For milder heat, remove the seeds first.
• Roast green Hatch or Anaheim chilies whole and add to dishes like chilies rellenos, chili sauce, casseroles, and pasta dishes. Roasted chile has an amazing sweet, smoky flavor.
• Pickle spicy sliced jalapeños or Serranos to make your nacho slices or spicy relish to top hot dogs, sandwiches, tacos, and more.
• Add minced chilies and adobo sauce to chicken or tuna salad for a flavor and nutrition boost. Pairs perfectly with crackers or stuffed into a pita or wrap.
• Sprinkle thinly sliced pickled jalapeños on top of pizza, in sandwiches, or over-baked potatoes instead of less nutritious toppings like bacon or cheese.
• Make a green chili salsa by blending roasted Hatch chilies with cilantro, lime juice, onion, and garlic. Spoon this spicy salsa over enchiladas, tacos, tostadas, eggs, or baked potatoes.

Conclusion

Green chiles offer a spicy twist and a bundle of health perks. So, spice up your meals for a flavorful journey to better well-being. Remember, a little heat can go a long way in adding both taste and health to your plate. 

At Made in New Mexico, we take pride in offering the finest peppers at the best prices. Experience the rich flavors of our top-quality produce, delivering the authentic taste of New Mexico to your table.