Green chilli benefits: Everything you need to know about hari mirch
Despite being so fiery, green chillies are used liberally in Indian cooking. We often fear biting into one but love green chillies for the heat and flavour they bring.
Green chillies have a wide application in Indian cooking. They are added to chutneys for a fresh, fiery kick. They form a part of the "tadka" or tempering along with mustard seeds, cumin and asafoetida. This spiced oil is used to flavour dals and other dishes
However, the fiery little pepper is not only added for flavour, it is sometimes the main ingredient in dishes like green chilli pickle, green chilli thecha, hari mirch ka salan and hari mirch ki subji.
In India, there are many varieties of green chillies like Bhavnagri, Byadgi, Guntur chilli, kanthari or birds eye chilli and the most popular jwala chilli.
Apart from making Indian food spicy and flavourful, these chillies are also loaded with many health benefits.
Also Read: Deggi mirch health benefits: Is it different from Kashmiri chilli powder?
Health benefits of green chillies
Green chillies are a good source of Vitamins A, B, C, E and P (flavonoids); minerals such as magnesium, iron and potassium; macronutrients and dietary fibres. These chillies are effective as home remedies for a variety of ailments. Let's take a look at some of its health benefits.
1. Boosts immune system: Green chillies are a great source of vitamin C, (6 times the concentration of an orange) which boosts the immune system and helps it fight infections. Capsaicin in green chillies is also an immunomodulator.
2. Helps weight loss: Green chillies, when added to a healthy and balanced diet, can help greatly in weight loss. The bioactive component of chillies, capsaicin is an appetite suppressant. Additionally, it also fights against the formation of fat cells, promotes satiety and maintains gut health.
3. Can prevent food poisoning: Using peppers in food also helps in extending its shelf life because of their antimicrobial properties. Green chillies have many bioactive compounds called capsaicinoids, that may keep disease-causing pathogens such as salmonella, Staphylococcus aureus, Vibrio cholerae and helicobacter pylori at bay. These pathogens are responsible for food poisoning, cholera and ulcers.
4. Benefits the eyes: Green chillies can also improve eye health thanks to the vitamin A content in these peppers. It is vital for improving vision and lowering the chances of developing macular degeneration due to old age.
5. Improves skin and fights wrinkles: Green chillies are antioxidant-rich foods that stave off ageing by fighting free radical damage and oxidative stress. It also contains vitamins A and C, both of which have antiageing properties. These micronutrients help regenerate new skin cells and create collagen to maintain the elasticity and firmness of skin.
6. Fights inflammatory diseases: Capsaicin in green chillies have strong anti-inflammatory properties that help fight disorders such as psoriasis and rheumatoid arthritis.
Other key benefits of green chillies
- Treats sore throat
- Improves mood
- Remedy for toothache
- Speeds up wound healing
- Relieves inflammation
- Can improve psoriasis symptoms
- Soothes cluster headaches
- Reduces fibromyalgia pain
- Maintains and improves digestive health
- Stimulates hair growth
- Boosts cardiovascular health
- Manages blood sugar levels
Green chilli nutrition
118 grams of green chillies contain the following nutrients.
Nutritional Fact
| Measure (%DV)*
|
Calorie
| 0
|
Carbohydrate
| 4.92% %
|
Fat
| 65%
|
Dietary fibre 4.92% %
| Protein 42%
|
Sodium 36.80%
| Zinc 1.18%
|
Potassium 3.34 %
| Calcium 5%
|
Vitamin B1 1.17%
| Riboflavin3.23 %
|
Vitamin B52.34 %
| Vitamin B35.45 %
|
Vitamin C 52.78%
| Vitamin B6 12.85%
|
Vitamin B9 18.75 %
| Vitamin A 1.14 %
|
Magnesium 1.43 %
| Iron 23.13 %
|
Green chillies vs red chillies: Which is healthier?
Green chillies and red chillies are not quite different from each other. When green chilli ages, it turns red. The ageing process, however, causes some of the nutrients in red chillies to deplete. Therefore, green chillies may have a big edge over red chillies in terms of health benefits.
Also Read: Beet juice benefits: Slurp your way to a healthy heart and a sharp brain
The drying process also deepens the flavour of red chillies, giving it a stronger taste fit for curries and spicy dishes. That being said, red chilli powder also poses an additional risk of adulteration for colours and flavours. Some of these dyes and flavours can be bad for health.
How to store green chillies
Green chillies are quite cheap and can be bought in bulk. However, the frigid refrigerator temperature may cause the chillies to dry up or shrivel. The insides may turn slimy and black making them unfit for use. Oftentimes, we end up wasting a lot of green chillies for the same reason.
To prevent this from happening, pull off the tops of green chillies. The stems are prone to bacteria, which cause the chillies to rot faster. Discard any crooked or broken green chillies in the lot since they can also spread the rot. Do not use a knife to cut the stems; pull them off with your hands.
Store the chillies in an airtight box by lining it with tissue paper on the bottom and on the top.
Pickling is a great way to extend the shelf life of green chillies and to prevent wastage. Simply soak fresh green chillies in brine or vinegar. They can be eaten on their own or added to cook preparations.
Grinding chillies into a coarse paste and storing them in jars also help in prolonging their shelf life.
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