Spices & Herbs: Paprika

Paprika, a spice made from the dried peppers of the Capsicum annuum plant comes in 3 varieties:  sweet, hot, and smoked.  The sweet variety, also known as Hungarian Paprika, is the most all-purpose due to its mild level of heat and sweet notes.  Smoked paprika, often referred to as Spanish Pimentón Paprika, adds a smoky flavor without actually smoking food.  The third variety, simply labeled as Hot Paprika, can be a great alternative to cayenne pepper.

Capsaicin, the active compound in paprika, brings the spice a number of health benefits due to its antioxidant and anti-inflammatory properties.  The main antioxidants in paprika belong to the carotenoid family and include capsanthin, beta carotene, zeaxanthin, and lutein.  The last three have been shown to fight oxidative stress, which is thought to increase your risk of certain cancers.  However, more extensive research is needed on this spice’s anticancer potential.

In addition, paprika is packed with vitamins and minerals, including vitamin A and vitamin B6.  Just 1 tablespoon of paprika boasts 19% of your daily requirement for vitamin A.  Paprika is also rich in iron and vitamin E, two micronutrients which help create healthy red blood cells and may work to prevent anemia.

Studies have linked a high dietary intake of vitamin E, beta carotene, lutein, and zeaxanthin to better eye health and a decreased risk of age-related macular degeneration and cataracts.

Capsaicin is thought to bind to nerve cell receptors to reduce inflammation and pain.  Given Paprika is rich in this compound, it may offer some protection against some inflammatory and autoimmune conditions such as arthritis, and nerve issues.  However, specific research is needed.

Preliminary studies also suggest that capsanthin, a carotenoid in paprika, may raise levels of HDL (good) cholesterol, and decrease levels of LDL (bad) cholesterol, thereby improving heart health.

Research suggests that the capsaicin in paprika may help decrease blood sugar and insulin levels, which could be particularly beneficial for people with diabetes.