Health benefits

Pain relief: The sting of chillies can kill other pain, a concept that even research supports. A bite of the chilli stimulates the pain receptors in our throat and tongue by binding capsaicin, the active compound that lends chillies their ‘bite’. These receptors send message to the brain, which responds by releasing endorphins, the natural pain killers of our body. Because of this, chillies are extensively used in pain-relieving drugs, especially those prescribed for arthritis.

Better sugar levels: A study published in the American Journal of Nutrition found that regular consumption of chillies reduces the body’s requirement of insulin to control post-meal sugar levels by 60 per cent. This is a big benefit for diabetics and overweight individuals.

Cancer relief and prevention: Capsaicin in chillies helps prevents prostate cancer from spreading, according to a study published in Cancer Research. Chillies, especially red ones, contain a good amount of vitamin C and beta-carotene, which are powerful antioxidants that help terminate the free radicals from our body, helping prevent cancer.

Freedom from congestion: Eating pungent food when you have a blocked nose helps clear congestion. The capsaicin causes secretions that help clean the nasal passage.

Protection from heart disease: The blood-thinning properties of chillies boost blood circulation and help prevent stroke. The vitamin B present decreases the levels of homocysteine, which harms the blood vessels and increases your risk of heart disease. The Cayenne chilli helps decrease cholesterol, triglyceride levels and platelet aggregation.

Weight loss: Capsaicin being a heat-generating compound, produces heat, which boosts the metabolic rate by 23 per cent for about three hours. An increased metabolic rate helps burn more fat.

Improved immunity: Chillies are listed as one of the super foods that strengthen immunity. They are rich in beta carotene, which turns to vitamin A, a natural immunity booster that acts as the first line of defence against infections.
Chillies contain a good amount of vitamin C, which too benefits the immune system.

Variety in the spice

Green chillies enhance the pungency of a recipe. They are incorporated into the cooking by chopping, grinding and splitting them. The darker the chilli and shorter its length, the more pungent it is.

Red chillies are the ripened fruits and have a different flavour from green chillies. They are also more potent. Dried red chillies are most commonly used in the tempering of dals and vegetable dishes. They are used the world over for sauces or as flakes.

Chilli powder is mostly used in day-to-day cooking to get a fiery punch to the dish or to lend it a rich colour. It’s an unavoidable ingredient in pickles, sauces, and marinating batters.

Mostly red or cayenne chillies are used for making chilli powder. Kashmiri chilli powder has a deep red colour and is milder than any other chilli powder. Most of the producers of chilli powder claim their product to be hygienically prepared from handpicked chillies. Still chilli powders are prone to adulteration. It’s better to choose the home-made variety.

How to choose chillies

• Select chillies that are deep and glossy in colour and with a firm skin.
• Fresh chillies have a hard and fresh stem.
• Don’t buy chillies that have a wrinkled skin or black spots.
• When buying dried chillies, choose the bright red ones. Chillies with a faded colour may not have a good flavour.

How to store/preserve

• Store fresh chillies in paper bags.
• Remove stalk and store in the vegetable tray of the refrigerator; don’t store them in plastic wraps as it accumulates moisture that accelerates spoilage.
• Dry fresh chillies or smoke them to preserve them for long.
• Keep dried chillies and chilli powder in air tight containers. Preserve the bright red colour of chilli powder by adding a small amount of oil to it.

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Dates boost energy

They are high in calories, which helps people suffering from severe fatigue and convalescence. About 72 – 80 per cent of the dry matter in dates is sugar, especially glucose and fructose. This makes them a high-energy food, ideal for breaking a fast. Usually, when we fast, there is a dip in our blood sugar levels, which the natural sugars balance. When the normal blood sugar levels get restored, the feeling of hunger gets satisfied. This avoids overeating after fasting.

Dates beat anaemia

Most often, anaemia [in pregnant women and children] is caused by iron deficiency. They contain a good amount of non-haeme iron [7.3mg/100g], which is good for compensating the iron deficiency. However, the iron is difficult absorb by the body. To facilitate absorption, drink lemon or orange juice after having dates.

Strengthens the nervous system

Dates are used to treat low serum potassium levels. Potassium is an essential mineral needed to maintain muscle contraction and smooth functioning of heart muscles. Recent research on high blood pressure, has shown that potassium lowers blood pressure and sodium increases it. Since they have a higher amount of potassium and low levels of sodium, they are a wise option for hypertensive patients.

Prevents constipation

Since dates are rich in soluble fibres, they are considered a natural laxative. The Beta-D-glucan fibre present binds water easily and increases roughage, facilitating bowel movements and preventing constipation. For best results, deseed the dates and soak them in water [overnight]. Have them along with the soaked water next morning.

Helps pregnant women

Dates are rich in folic acid, and hence recommended for pregnant women. Ripe dates contain a substance, which resembles the hormone oxytocin [a neurohormone released to stimulate uterine contractions]. In addition, it also initiates the secretion of breast milk. The potassium, glycine and threonine help the secretion of milk as these nutrients trigger the production of prolactin [milk hormone].

Prevents damage by free radicals

Dates contain antioxidants—polyphenols and tannins [responsible for the dark brown colour of dates]. The polyphenols in it play an important role in reducing the risk of heart disease, cancer and other diseases. Among the most alkaline foods, date extract may be able to prevent free radical damage to fats and proteins.

How to eat them

Here are some suggestions on including dates in your diet:

• Add chopped dates to breakfast cereals like cornflakes and oats to make it tasty and nutritious.
• Stuff dry fruits like cashew, almonds, pistachios into deseeded dates and have for dessert.
• Add dates syrup to milk, or use it as a spread in breads and chapatti.
• Have dates chutney as a side dish for pulav and parathas.

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