9 Proven Health Benefits of African Bird’s Eye (Pilipili)

African bird’s eye, also known as pilipili and the African devil’s tongue, is a small chili pepper that is widely used in African cuisine. It is a key ingredient in many traditional dishes, including soups, stews, and sauces.

But beyond its culinary uses, African bird’s eye has a long history of use in traditional medicine due to its numerous health benefits.

In this blog, we’ll explore 9 proven health benefits of African bird’s eye, along with tips on how to incorporate it into your diet.

First, lets define what this wonder fruit (yes, fruit! they are related to tomatoes and capsicums) is:

What Is African Bird’s Eye (Pilipili)?

African bird’s eye, also known as pilipili, is a small chili pepper that is native to sub-Saharan Africa. It belongs to the Capsicum annuum species and is typically smaller and spicier than other chili peppers, with a Scoville heat rating of around 50,000-100,000.

 

African bird’s eye is widely used in African cuisine, particularly in West and Central Africa, and is a key ingredient in many traditional dishes, including soups, stews, and sauces. It also has a long history of use in traditional African medicine due to its numerous health benefits.

Now that we know what african birds eye is, lets look at its nutritional and health benefits

Nutritional and Health Benefits of Pilipili

Pilipili is packed with essential vitamins and minerals that are beneficial to the body. These include:

1. Vitamins and Minerals

• Vitamin C:

Pilipili is an excellent source of vitamin C, which is essential for the growth and repair of tissues in the body. Vitamin C also acts as an antioxidant, protecting the body against harmful free radicals that can cause cell damage and lead to chronic diseases such as cancer.

• Vitamin A

Pilipili is rich in vitamin A, which is important for maintaining healthy vision, skin, and mucous membranes. Vitamin A also acts as an antioxidant, protecting the body against oxidative stress.

• Potassium

Pilipili is an excellent source of potassium, which is essential for maintaining healthy blood pressure levels, regulating fluid balance in the body, and supporting healthy muscle and nerve function.

• Magnesium

Pilipili is a good source of magnesium, which is important for maintaining healthy bones, regulating blood sugar levels, and supporting healthy muscle and nerve function.

• Antioxidants

Pilipili is rich in antioxidants, which protect the body against harmful free radicals that can cause cell damage and lead to chronic diseases. Some of the antioxidants found in Pilipili include:

• Capsaicin

Capsaicin is the compound that gives Pilipili its spicy taste. It has been found to have antioxidant, anti-inflammatory, and analgesic properties, making it useful in the treatment of pain and inflammation.

• Carotenoids

Pilipili contains carotenoids such as beta-carotene, lutein, and zeaxanthin, which have antioxidant properties and are important for maintaining healthy vision.

• Flavonoids

Pilipili contains flavonoids such as quercetin and kaempferol, which have anti-inflammatory and antioxidant properties and are important for maintaining healthy blood vessels.

• Macronutrient composition

African bird’s eye is low in calories and fat, but high in dietary fiber, which makes it a great addition to any weight loss diet. It is also a good source of protein, with 2.3 grams per 100 grams of pepper.

Health Benefits of African Bird’s Eye

Anti-Inflammatory Properties

Inflammation is a natural response of the body’s immune system to injury or infection. However, chronic inflammation can contribute to the development of many chronic diseases, such as arthritis, diabetes, and heart disease.

African bird’s eye has been found to have anti-inflammatory properties, which can help reduce inflammation in the body.

A study published in the Journal of Medicinal Food found that African bird’s eye extracts were effective in reducing inflammation in cells. Another study published in the International Journal of Molecular Sciences found that African bird’s eye had a significant anti-inflammatory effect in rats with arthritis.

Pain relief

Capsaicin, the compound responsible for the spiciness of African bird’s eye, has been shown to have pain-relieving properties. It works by binding to a receptor in the body known as TRPV1, which is involved in pain sensation. Capsaicin can also help to reduce inflammation, which is a key factor in many chronic diseases, including arthritis and heart disease.

Digestive Health

African bird’s eye has long been used in traditional medicine to treat digestive issues, including constipation, diarrhea, and nausea. It is thought to work by stimulating the production of digestive enzymes, and by increasing blood flow to the digestive system.

Cardiovascular health

The antioxidants and anti-inflammatory compounds found in African bird’s eye may help to reduce the risk of heart disease. In particular, capsaicin has been shown to help lower blood pressure and improve cholesterol levels.

Anti-cancer properties

Several studies have suggested that capsaicin may have anti-cancer properties. In particular, it has been shown to inhibit the growth of prostate cancer cells, and may also be effective against other types of cancer, including breast and lung cancer.

Anti-diabetic properties

Capsaicin has been shown to improve insulin sensitivity, which may make it a useful tool in the prevention and treatment of diabetes. It may also help to reduce the risk of complications associated with diabetes, such as nerve damage and kidney disease.

Immune system boost

African bird’s eye contains high levels of vitamin C, which is known to be important for a healthy immune system. Vitamin C helps to stimulate the production of white blood cells, which are responsible for fighting off infections and diseases.

Respiratory health

African bird’s eye has traditionally been used to treat respiratory issues such as coughs, colds, and bronchitis. This may be due to its anti-inflammatory properties, which can help to reduce inflammation in the respiratory system.

Weight management

The high fiber content of African bird’s eye may help to promote feelings of fullness, which can reduce overall calorie intake and aid in weight loss. Additionally, capsaicin has been shown to increase metabolism and fat burning, which can also help with weight management.

Skin health benefits

The antioxidants found in African bird’s eye may help to protect the skin against damage from UV radiation and environmental pollutants. It may also help to improve skin texture and reduce the appearance of wrinkles.

How to Incorporate African Bird’s Eye into Your Diet-Fresh Vs. Dried African Bird’s Eye

Here are some ways to use fresh African Bird’s Eye peppers in your diet:

Fresh African Bird’s Eye:

• Add to Soups and Stews

Fresh African Bird’s Eye peppers can add a spicy kick to soups and stews. Simply chop them up and add them to your favorite soup or stew recipe.

• Make a Hot Sauce

Fresh African Bird’s Eye peppers are the main ingredient in peri-peri sauce, which is a popular condiment in Africa. To make your own peri-peri sauce, blend fresh African Bird’s Eye peppers with garlic, lemon juice, and olive oil.

• Marinades for Meat and Poultry

Fresh African Bird’s Eye peppers can be used to make marinades for meat and poultry. Combine chopped African Bird’s Eye peppers with soy sauce, honey, and ginger, and marinate your favorite meat or poultry for several hours before grilling.

• Spice Up Salads

Fresh African Bird’s Eye peppers can add a spicy kick to salads. Chop them up and sprinkle them over your favorite salad for an added burst of flavor.

Dried African Bird’s Eye

Dried African Bird’s Eye peppers are also known as dried peri-peri. They can be found at most grocery stores and online spice shops. Here are some ways to use dried African Bird’s Eye peppers in your diet:

Spice Rubs for Meat and Poultry

Dried African Bird’s Eye peppers can be ground up and used to make spice rubs for meat and poultry. Combine ground African Bird’s Eye peppers with paprika, garlic powder, and salt, and rub onto your favorite meat or poultry before cooking.

Infuse Olive Oil

Dried African Bird’s Eye peppers can be infused into olive oil to make a spicy flavored oil. Simply add a few dried African Bird’s Eye peppers to a bottle of olive oil and let it sit for several days before using.

Flavor Soups and Stews

Dried African Bird’s Eye peppers can be added to soups and stews for a spicy kick. Simply add a few dried African Bird’s Eye peppers to your favorite soup or stew recipe.

Homemade Seasoning Blends

Dried African Bird’s Eye peppers can be ground up and used to make homemade seasoning blends. Combine ground African Bird’s Eye peppers with other spices such as cumin, coriander, and cinnamon, and use as a seasoning blend for meats, poultry, and vegetables.

What Are the Side Effects of Consuming LargeAmounts of African Bird’s Eye (pilipili)?

While Pilipili has several health benefits, it can also have some risks and precautions associated with its consumption. They include;

Consuming pilipili, like any other food, can have side effects. While it is generally safe for most people, there are a few potential side effects to be aware of.

• Digestive Issues

Pilipili is a spicy food, and consuming large amounts of it can cause digestive issues such as stomach pain, bloating, and diarrhea in some people. If you have a sensitive stomach or a digestive disorder, it may be best to avoid consuming too much pilipili.

• Allergic Reactions

Some people may be allergic to pilipili or other spicy foods. Symptoms of an allergic reaction can include itching, hives, difficulty breathing, and swelling of the face, lips, tongue, or throat.

If you experience any of these symptoms after consuming pilipili, seek medical attention immediately.

• Interference with Medications

Pilipili can interfere with certain medications, particularly blood thinners. It is important to speak with your doctor before consuming large amounts of pilipili or adding it to your diet if you are taking medication.

• Skin Irritation

Handling fresh pilipili can cause skin irritation in some people. The oils in the pepper can cause a burning or itching sensation on the skin, and can even cause blisters or rash. To avoid skin irritation, it is best to wear gloves when handling fresh pilipili.

It is important to note that these side effects are relatively rare, and most people can consume pilipili without any issues. However, if you have any concerns or experience any adverse reactions after consuming pilipili, it is best to consult with a healthcare professional.

Bottom Line

African Bird’s Eye (pilipili) can be a great addition to your diet. It has numerous health benefits and can be used in many different ways to add flavor and spice to meals. However, it is important to be aware of the potential side effects and precautions associated with consuming large amounts of pilipili.

 

If you have any concerns or experience any adverse reactions after consuming pilipili, it is best to consult with a healthcare professional. By doing this, you can enjoy the benefits of pilipili in a safe and healthy manner.