介绍： The Surprising Health Benefits of Spicy Food
Several studies find that people who regularly eat spicy food have better overall health and fewer diseases. Increasingly, scientists are understanding how these foods help the body, though more research is needed, Nguyen says. 
 
In 2020, an extensive research rev...

介绍： The Surprising Health Benefits of Spicy Food
Several studies find that people who regularly eat spicy food have better overall health and fewer diseases. Increasingly, scientists are understanding how these foods help the body, though more research is needed, Nguyen says. 
 
In 2020, an extensive research review found that a diet rich in spicy peppers was associated with less obesity, heart disease, and diabetes risk. People who had lots of spicy peppers were 25% less likely to die sooner than expected, compared to those who rarely or never ate them. 
 
The review’s senior author, cardiologist Dr. Bo Xu at Cleveland Clinic Lerner College of Medicine, believes these differences are due to capsaicin, the compound that makes chili peppers so hot. Capsaicin switches on receptors in nerve cells called TRPV1. These receptors, in turn, seem to trigger adrenaline, which burns fat and helps control blood sugar.
 
Some research shows that TRPV1 receptors also help control overactive immune cells to reduce inflammation, a driver of chronic illnesses such as heart disease. 
Spicy food may support a healthier microbiome, too. Though data are limited, “spicy foods appear to increase the microbiome’s diversity,” Nguyen says. This is advantageous because each type of bacteria performs different jobs, like breaking down food, strengthening the gut lining, and fighting harmful germs. 
 
Capsaicin’s effects on the microbiome have been studied mostly in animals, says Emma Laing, clinical professor of dietetics at the University of Georgia. “However, studies in humans also suggest capsaicin’s gut-friendly properties could improve metabolism, inflammation, and control of blood glucose and cholesterol,” Laing says.
 
Ease into the fire
People new to spicy food should start with mild chili peppers like poblanos. 
Having food with capsaicin increases tolerance, so people can gradually work up to spicier peppers—which may provide more benefits. 
This is partly because the spiciest peppers, in addition to having more capsaicin, tend to pack more beneficial compounds like antioxidants and phenols. 
Aim for spicy meals 2-4 times per week, Campbell recommends. 
With frequent intake, the tongue’s pain receptors become less sensitive to capsaicin in about a week’s time, enabling hotter peppers for greater health. 
 
“There’s debate” on this point, though, Nguyen says. Research published last month suggests that spicy food’s benefits come simply from feeling your mouth burning, no matter how much capsaicin you’re taking in. 
In other words, the behavior change could account for many benefits sometimes attributed to capsaicin. 
Don’t go all out
If you go overboard, your body—like mine—will rebel. “High consumption can really worsen symptoms of acid reflux and irritable bowel syndrome, especially if you’ve had rather drastic dietary changes,” says Nguyen, who is also an expert of the American Gastroenterological Association. Your doctor or dietitian should guide this process, Laing adds. 
Balance heat with flavor
If you don’t like spicy food, you’ll probably avoid it, no matter how beneficial. One way to make spicy peppers more enjoyable—and less painful—is to balance the heat with salt, sweetness, and other flavors. 
 
Spiciness doesn’t magically transform fried foods or ultra-processed sauces into superfoods. Overall nutrition matters most. Laing notes that Mediterranean cuisine supports longevity because its components work so well together, not just because it includes chili peppers or any other single ingredient. “Spicy food can fit perfectly into an otherwise healthy diet.”
 
extensive /ɪkˈstensɪv/ adj. 广泛的
📗例句：Her knowledge of history is extensive.
（她的历史知识非常渊博）
🥝搭配：extensive research 广泛研究
compound /ˈkɑːmpaʊnd/ n. 化合物
📗例句：Water is a simple chemical compound.
（水是一种简单的化合物）
🥝搭配：organic compound 有机化合物
chronic /ˈkrɑːnɪk/ adj. 慢性的
📗例句：He suffers from chronic back pain.
（他患有慢性背痛）
🥝搭配：chronic disease 慢性病
diversity /daɪˈvɜːrsəti/ n. 多样性
📗例句：The forest has great biodiversity.
（这片森林生物多样性丰富）
🥝搭配：cultural diversity 文化多样性
tolerance /ˈtɑːlərəns/ n. 耐受性
📗例句：Children build tolerance to milk gradually.
（儿童会逐渐建立对牛奶的耐受性）
🥝搭配：heat tolerance 耐热性
radical /ˈrædɪkl/ adj. 剧烈的
📗例句：The company made radical changes.
（公司进行了彻底改革）
🥝搭配：radical shift 根本性转变
rebel /rɪˈbel/ v. 反抗
📗例句：Teenagers often rebel against rules.
（青少年常反抗规则）
🥝搭配：rebel against authority 反抗权威