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Health Benefits of Black Pepper | Benefits of Black Peppercorns

Health Benefits of Black Pepper or Kali Mirch

Health Benefits of Black Pepper | Benefits of Black Peppercorns

Black Pepper (Piper nigrum) is also know as Black Peppercorns, Kali Mirch, Sabut Kali Mirch, Kurumulaku

Health Benefits of Black Pepper – Black Pepper comes from black peppercorns that are the fruits of a flowering vine in the Piperaceae family. The green, wide-leafed vines grow long tendrils where cylindrical clusters of the berries ripen.

The fruits are small containing a thin skin, very little actual fruit, and single large seed. The fruits are picked at varying degrees of ripeness depending on the strength and type of pepper desired and then processed accordingly.

Black Pepper or The “king of spices” is widely used in cuisines globally. It’s indigenous to the rain forests of Kerala and also known as “black gold”. It is still dried in direct sunlight. The fruit in the dried stage is known as peppercorn and that’s used as a spice, medicine and seasoning. After drying it’s consumed in the raw form.

What are the benefits of black pepper?

Black pepper is one of the most versatile spices used in virtually in all kinds of savoury cooking. In order to keep their fragrance and flavour intact, they are generally ground just before preparing dishes and added at the last minutes in the recipes.

While ground pepper only stays fresh for about three months, peppercorns last indefinitely. They are used to marinate chicken, fish, and meat. They are also used in the preparation of soups, barbecue sauces & pickling. Overall, black pepper is used to prepare just about every kind of dish, including desserts!

Culinary Applications of Kali Mirch or Black Peppercorns

Black peppercorns or Kali Mirch is a versatile ingredient that can be added to a variety of recipes, including meats, fish, eggs, salads, and soups. It’s available at most grocery stores.

  1. As a flavouring spice – Use black pepper as an ingredient in recipes to add flavour and spice to meats, fish, vegetables, salad dressings, soups, stir-fries, pasta, and more.
  2. With eggs & fruit – You can also add a dash of black pepper to scrambled eggs, avocado toast, fruit, and dipping sauces for a spicy kick.
  3. As an ingredient for marinades – add it to your marinade and brush it over fish, meat, or vegetables before cooking for a flavorful dish.
  4. Black pepper can be added to almost any savoury dish imaginable. It can also be added to sweet biscuits and cakes in order to spice them up and add a quirky twist.

What are the nutritional benefits of black pepper?

Black Pepper packs a lot of nutrients. Calcium, iron, manganese, and other vitamins and minerals are found in pepper. Such elementary composition clearly signifies the health benefits of kali mirch.

One teaspoon of ground pepper contains only 5 calories, 1 g of carbohydrate (half of which is fiber), and negligible fat and protein. One teaspoon of pepper also contains 8.7 mg calcium (1% of the daily value), 0.6 mg iron (3% of the daily value), 0.1 mg manganese (6% of the daily value), and 3.3 mcg vitamin K (4% of the daily value)

The vine is native to India but is grown in nearly every tropical region. Vietnam currently grows and exports the most black pepper, totalling around 35% of the world’s supply, followed by India, Brazil, China and Sri Lanka.

Used in practically every single style of cuisine imaginable pepper is the most traded spice worldwide and makes up 20% of the world’s total spice trade. In fact, the black pepper trade is worth billions of dollars annually!

A lot of this enormity can be because of the valuable health benefits of black pepper. The best way to consume black pepper and to harness maximum benefits is to eat freshly ground pepper, and not cook it along with food.

Cream Cheese with Black Pepper

What are the health benefits of black pepper?

  1. Health benefits of black peppercorns in cancer prevention – The piperine in black pepper can be credited with the prevention of cancer, and becomes twice as potent when combined with turmeric.
  2. Health benefits of black pepper as an antioxidant – Black pepper has Vitamin C, Vitamin A, flavonoids, carotenes and other antioxidants that help remove harmful free radicals and protect the body from cancers and diseases.
  3. Health benefits of black peppercorns in digestion – Piperine in black pepper, stimulates the stomach to produce more hydrochloric acid, which aids in digesting proteins in our food, thus playing a role of easing digestion.
  4. Health benefits of kali mirch for weight lossBlack pepper contains phytonutrients, which helps break down fat cells, and increases metabolism. When you eat fresh pepper and begin to perspire, that’s the pepper helping your body to get rid of excess water and toxins.
  5. To help quit smoking – Research shows that puffing on a vapour device using black pepper oil over 3 hours may reduce cigarette cravings and anxiety in men who smoke.
  6. Health benefits of kali mirch in helping decrease vitiligo – Black pepper extract, as well as the piperine and alkaloid found in pepper, may cause the formation of more melanin. An ointment with pepper extract showed some promise at decreasing vitiligo.
  7. Health benefits of Black Pepper in gum problems – Piperine may help reduce inflammation that leads to periodontal or gum disease. One study found that piperine helped to inhibit the production of nitric oxide and TNF-α, both of which are markers of inflammation.
  8. Black Peppercorns Lower Blood Pressure – Black pepper has been reported to help with a variety of health conditions, and recent studies suggest that extracts from black pepper may help manage blood pressure.
  9. Health benefits of Black Peppercorns – Many cultures use black peppercorns to help manage diabetes, and recent studies have shown that compounds found in black pepper may help with blood sugar control.
  10. Black Pepper against a Number of Maladies – the key alkaloid components of Piper Nigrum, that is, piperine assist in cognitive brain functioning, boost nutrient’s absorption and improve gastrointestinal functionality.

Green Pepper, White Pepper, Black Pepper


Black Pepper Spice Rub - For a Perfect Flavour

Black Pepper Spice Rub or Black Peppercorns Spice Rub is great to infuse a depth of flavour when you are doing your meats for a meal. It is a great spice mix for soups as well. A simple spice rub that goes a long way to make your meal super.
Course Spice Powders, Spices
Cuisine American, World
Diet Halal
Keyword Black Pepper, Black Peppercorns, Spice Rub
Prep Time 2 minutes
Cook Time 5 minutes
Total Time 7 minutes
Servings 4 people
Calories 3kcal


  • 1 tbsp Whole Black Peppercorns
  • 1.5 tbsp Dried Oregano Leaves
  • 1/3 tsp Sea Salt
  • 2 piece Crushed Garlic Cloves


  • Combine peppercorns, oregano, sea salt, and garlic in a dry grinder or spice grinder.
  • Pulse 8 to 12 times or until the mixture is coarsely to finely ground.
  • Coat the meat liberally and rest for 2 hours for flavours to infuse well.

Finally! To Sum It Up

Green Pepper, White Pepper, Black Pepper

Black pepper is the dried, mature but unripe berry (fruit) of Piper nigrum, a branching vine or climbing, perennial shrub. Culinary & Health Benefits of Black pepper make it the most important spice of India and the world due to its day-to-day use.


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