One of the most commonly found spices in kitchens around the world is Pimenta do Reino. Native to India, it was one of the most traded spices from the Roman Empire to the Middle Ages. So valuable, its grain has already been used as a bargaining chip in some cases. One of the oldest cookbooks in the world, “Cooking and Gastronomy in Imperial Rome” by Marcus Gavius ​​Apicius, mentions pepper in 80% of its recipes.
Pepper as we know it is the dried and ground fruit of the piper nigrum plant. The fruit is born in bunches, hanging from a vine. Your plant can grow up to 10 meters tall with aerial roots. Each fruit has only one seed and is 5 mm in diameter.
In addition to its long-standing popularity and its ability to add a pungent, slightly spicy flavor to dishes, today science has proven interesting nutritional benefits of this spice.
The focus of the discoveries around black pepper is mainly related to its potent Neuro Nutrient: Piperine.
Piperine is an alkaloid found in the surface layer of black pepper fruits. Its most impressive property and one that has attracted the most attention of the scientific and nutritional community is its ability to improve the absorption and bioavailability of other nutrients. In some cases it can even potentiate the effects of other active compounds.
Studies show that Piperine aids in the absorption of curcumin, the active compound in turmeric, and many other nutrients, such as vitamins C, A, B6, selenium, beta-carotene and coenzyme-Q. Adding small doses of pepper to micronutrient-rich dishes with vegetables, nuts and fruits can enhance all the beneficial effects of those foods and improve your overall nutrition.
In addition to helping with the absorption of other nutrients, Piperine also acts on its own. Controlled tests show that greater consumption of Piperine is linked to improvements in symptoms of depression, pointing to it as a possible natural compound for improving mood. Combined with foods rich in tryptophan, a precursor to serotonin, the feel-good neurotransmitter, piperine creates a synergistic effect to fight and prevent depression.
Piperine is also shown to be able to protect the brain against neurodegenerative diseases of the hippocampus. The hippocampus is the part of the brain responsible for our working memory, or short-term memory. This means that Piperina can help us keep our memory young and agile for longer.
The mechanism responsible for this improvement in memory may be linked to the reduction of the enzyme acetylcholinesterase, which catabolizes acetylcholine, the main neurotransmitter responsible for the consolidation of memories. The hypothesis about the mechanism that makes this effect possible still needs to be studied further, but an animal study showed a positive effect on memory improvement and neurodegenerative protection at all dosages, 5, 10 and 20 mg/kg of body weight.
Summary of benefits for the mind
Improves absorption and enhances the effects of many nutrients and active compounds in other foods
Alleviates symptoms of depression and helps improve mood
Improves memory and protects against hippocampal neurodegenerative diseases
Because it is quite common and affordable, black pepper is one of the easiest spices to incorporate into your diet on a regular basis.
In my opinion, freshly ground black pepper tastes better and fresher than freshly ground pepper. I also prefer to season things after they are cooked with pepper so as not to expose the piperine to heat.
Some tips to better use black pepper
Whenever you have a colorful dish with lots of vitamins and other micronutrients, add pepper to improve absorption.
Add to all salads to maximize the benefits of vegetables, legumes, fruits and vegetables
Always leave the pepper grinder on the table to remember to use for your next meal.
Black pepper goes very well with very creamy or heavy dishes, as it cuts the richness of the fat and leaves the dish more balanced. (Carbonara, Cacio e Pepe, Fricassee, Guacamole)
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Recipes with red meat and seafood also go very well with black pepper (Steak ao Poivre, Grilled shrimp with pepper)
There are many other spices, which you may already know, that have benefits for memory, attention, mood and disposition. Find out more with the free eBook 6 Spices for the Mind.
