Chili oil is much more than just a spicy condiment added to dishes. This vibrant oil is typically made by infusing dried chili peppers with vegetable oil and often enhanced with ingredients like garlic and spices. It not only adds a flavourful kick to dishes like noodles, and salads, but also offers many health benefits. Chili oil mostly has capsaicin, the active compound in chili peppers that gives them their heat. Due to this compound, it can enhance metabolism and provide antioxidant benefits. There are more health benefits of chili oil that will make you fall in love with chili oil. But don't go overboard with it, as there are side effects too.

What are the health benefits of chili oil?

Chili oil, also known as red oil, is popular in Asian cuisine not just for its flavour, but for its health benefits too. Here are some of them:

1. Antioxidant properties

Chili oil contains carotenoids and capsaicinoids that have antioxidant properties, according to a 2023 research published in the Current Research in Food Science journal. Antioxidants play a starring role in neutralising free radicals in the body. Free radicals are unstable molecules that can cause oxidative stress, leading to chronic diseases like cancer. "By reducing oxidative stress, the antioxidants in chili oil help in protecting the body’s cells and supporting overall health," says dietician Manvi Lohia.

Chili pepper is the main ingredient of chili oil. Image courtesy: Shutterstock

2. Anti-inflammatory effects

"Capsaicin, which is the main part of chili oil, has anti-inflammatory effects, so it can help in reducing inflammation in the body," says the expert. By inhibiting the production of certain inflammatory proteins, capsaicin can help manage and prevent conditions associated with chronic inflammation. It is a key driver of many diseases, including heart disease. During a 2022 study published in the Biomolecules journal, it was found that those who ate a diet rich in chili peppers had less risk of dying due to cardiovascular disease.

3. Pain relief

Capsaicin is also known for its ability to provide pain relief. It works by depleting substance P, a neurotransmitter responsible for sending pain signals to the brain. "Due to this ability, chili oil may be useful for managing pain conditions such as arthritis, and even muscle soreness following exercise," says the expert.

4. Digestive health support

Moderate consumption of chili oil can actually benefit digestive health. Capsaicin stimulates the stomach to produce more digestive fluids, which can improve digestion and prevent issues such as constipation. Also, capsaicin may help regulate gut motility, ensuring that food moves smoothly through the digestive tract.

5. Metabolism boost

During a 2017 analysis published in the International Journal of Food Sciences and Nutrition, researchers found that people who consumed chili pepper for 12 weeks experienced weight loss. Chili oil can help with weight loss by boosting metabolism. Capsaicin may increase thermogenesis, a process by which heat is produced by the body. This increase in thermogenesis can lead to a higher rate of calorie burning, even while resting, making it easier to maintain or lose weight.

6. Improved circulation

The capsaicin in chili oil can also improve circulation by promoting vasodilation, the widening of blood vessels. "This helps in improving blood flow throughout the body, and ensuring that oxygen as well as nutrients are delivered to tissues in an efficient way," says Lohia. Improved circulation is beneficial for heart health and can aid in faster recovery from injuries.

How to use chili oil?

Chili oil is very versatile, so it can be incorporated into various dishes -

• Use chili oil as a salad dressing
• Add it to soups
• Pour a little bit of chili oil on noodles
• Add it to the chicken marinade
• Have it with momos
• Drizzle it over fried eggs

Use chili oil as salad dressing. Image courtesy: Adobe Stock

But it is important to use it in moderation that means one or 2 teaspoons of chili oil per day is safe to consume. The amount of chili oil in your diet depends on your tolerance for spicy foods.

What are the side effects of chili oil?

Chili oil may offer health benefits, but it is not suitable for everyone.

• People with digestive disorders, such as gastritis or acid reflux, may find that capsaicin exacerbates their symptoms.
• Those with hemorrhoids or piles may experience discomfort while consuming spicy foods like chili oil.
• People with allergies to chili peppers or other ingredients in chili oil should avoid its consumption if they don't want to end up with symptoms like skin rash.
• Excessive intake of chili oil can also lead to gastrointestinal issues, such as bloating or diarrhea, particularly in those sensitive to spicy foods.

Chili oil, when used appropriately, can be a valuable addition to your diet. It can offer a range of health benefits from boosting metabolism to reducing inflammation. However, it should be consumed with caution, particularly by those with certain health conditions.

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