Nutritional Benefits of Jalapeños

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Jalapeno peppers are more than just a garnish at the salsa bar. They are high in nutrients that may help you boost weight loss efforts, improve immunity, promote heart health and fight free radicals from environmental and dietary pollutants. These hot peppers vary in spiciness contained mostly in their fiery white inner membrane and seeds.

Vitamins and Minerals

Jalapenos contain heart-healthy vitamins and minerals such as vitamin K, which promotes blood clotting; potassium and magnesium, which help the heart contract; and iron, which carries oxygen throughout the body. A single jalapeno pepper contains 6.2 milligrams of vitamin C, which is about 10 percent of the daily recommendation. In addition to being an antioxidant, vitamin C promotes a healthy immune system, improves wound healing and maintains healthy tissues.

Antioxidants

Jalapeno peppers contain antioxidants that decrease the risk of disease and fight the effects of aging. In addition to vitamins A and C, jalapenos contain phenols, flavonoids and capsaicinoids that help the body fight free radicals and inflammation. Fresh jalapenos are nutritionally superior to more processed versions. They contain more antioxidants than processed pickled and canned jalapenos, according to a 2011 study in the "Journal of Agriculture and Food Chemistry."

Capsaicin

Capsaicin is the component in jalapenos and other spicy peppers that burns your mouth and stings your eyes. It may decrease inflammation and promote weight loss. A 2012 review in "Chemical Senses" found that ingesting capsaicin in high doses helped participants burn more calories and fat. Capsaicin concentration remains the same when fresh jalapeno peppers are dried, whether they are whole or cut.

Cooking with Jalapenos

Jalapeno peppers aren't only for nachos. They are versatile enough to complement both savory and sweet dishes. Add jalapenos to plain yogurt, mashed avocados or hummus for a spicy dip. Try them in a favorite curry or stir-fry dish, or toss them into melted chocolate or frozen yogurt. Choose fresh jalapenos over canned for maximum flavor and nutrient benefits. Beware when cutting fresh jalapenos, because the capsaicin can burn your skin and eyes. Wear gloves while handling jalapenos, or wash your hands when finished.