Green Chillies: Health Benefits, Side Effects & How To Consume

Green chillies are an essential ingredient in Indian cuisine, adding spice and flavor to dishes. They are widely used in kitchens across India due to their numerous health benefits. Green chillies are rich in vitamins and minerals, including vitamin A, B6, C, iron, copper, potassium, protein, and carbohydrates. They also contain antioxidants and antibacterial properties, which promote overall health and prevent infections.

However, it's important to consume green chillies in moderation as excessive intake can have some disadvantages.

Health benefits:

1. Balances blood sugar levels: Green chillies help in maintaining balanced blood sugar levels by reducing insulin levels in the body. They are a good source of beta carotene, antioxidants, and endorphins, which also help lower heart rate.

2. Improves digestion: The high content of vitamin C in green chillies aids digestion. Chewing green chillies stimulates saliva production and the presence of dietary fiber promotes healthy bowel movements and prevents constipation.

3. Rich in antioxidants: Green chillies are abundant in antioxidants and essential vitamins like A, B complex (B6 and B9), and C, which contribute to their rich nutritional profile.Antioxidant-rich foods protect the body and skin from damage and reduce the risk of chronic diseases, including certain types of cancer.

4. Good for vision: Green chillies contribute to improved vision. They provide vitamin A to the body, which is essential for maintaining good eyesight. Additionally, the presence of vitamin C and copper in green chillies supports eye health.

5. Aids weight loss: Green chillies are a suitable addition to a weight loss diet as they have low calorie content, making them a favorable choice for individuals who are not diabetic or have piles.They boost the body's metabolism, aiding in weight loss by burning excess fat.

6. Good for heart health: Green chillies contain beta-carotene, which helps maintain a healthy cardiovascular system. They contribute to reducing bad cholesterol levels and the risk of heart attacks. Green chillies also boost immunity.

Side effects:

1. Stomach irritation and diarrhea: Consuming excessive amounts of green chillies can cause stomach irritation, a burning sensation, and even diarrhea. It is crucial to consume green chillies in moderation to reap their benefits without overdoing it.

2. Skin irritation: Care should be taken while handling green chillies to avoid touching other body parts. The spicy nature of green chillies can cause skin irritation and a burning sensation. Avoid touching your eyes after handling green chillies.

3. Ulcers: Overconsumption of green chillies can lead to the development of mouth and stomach ulcers. Spicy foods can create stomach acid and irritation, which contributes to this problem. It's advisable to consume green chillies in moderation to prevent ulcers.

4. Should be avoided by diabetic and piles patients: Diabetic patients should avoid excessive consumption of green chillies as it can lower blood sugar levels. Similarly, patients with piles should avoid green chillies to prevent aggravating their condition.

Ways to consume green chillies:

Green chillies can be incorporated into your diet in various ways. Here are a couple of simple recipes you can try out:

1. Green chilli pickle: Cut green chillies in two pieces, then add salt, chili powder, methi seeds powder, mustard seeds powder, and crushed garlic cloves. Mix them together with heated oil. Allow the pickle to sit for 2 days before consuming.

2. Green chilli chutney: Blend green chillies, coriander leaves, and onions. Add salt, black pepper, and lemon juice to the mixture. Mix well to make a flavorful chutney that can be enjoyed with meals.

Other delicacies such as spicy Hyderabadi chilli salon, Mirchi fry, and stuffed green chillies can also be prepared using this versatile ingredient.

It's important to note that while green chillies offer numerous health benefits, some individuals may be allergic or simply prefer not to consume them. It's always advisable to consult with a dietician or healthcare professional to determine the appropriate amount of green chilli consumption for your specific needs.

Incorporate green chillies into your meals in moderation to enjoy their health benefits without experiencing any adverse effects. With their spicy kick and nutritional value, green chillies can enhance the taste and provide a healthy twist to your favorite dishes.