Vitamins
Chilies contain three times more vitamin C than citrus fruits. They also contain beta-carotene and vitamins B1, B2, and B6, and are the only vegetable to contain vitamin P.
Chili stimulates metabolism. Researchers in the US found that the metabolic rate increased by about 25% after consuming chili. Capsaicin, which is found in higher concentrations in spicy peppers, also stimulates the production of saliva and digestive juices.
When following a low-sodium diet, chilies can also be helpful as they allow you to use significantly less salt.
| Vitamin | Function | mg/100g | Daily Requirement in mg |
|---|---|---|---|
| Beta-carotene (Provitamin A) | Good for the eyes; strengthens resistance against infections | 0.15 | 2-6 |
| Vitamin C | Strengthens resistance against infectious diseases, prevents gum bleeding. Also helpful against loss of appetite and fatigue caused by seasons or weather. | 180 | 100 |
| Vitamin E | Protects cells from damage by free radicals | 0.8 | 12-15 |
| Vitamin B1 | Affects nerve activity and carbohydrate metabolism | 0.08 | 1-1.3 |
| Vitamin B2 | Utilization of fats, proteins, and carbohydrates, maintaining mucous membranes; influences growth in young children | 0.05 | 1.2-1.5 |
| Vitamin B6 | Affects protein metabolism and helps against skin disorders, nerve disorders, and oral and eye diseases | 0.2 | 1.2-1.5 |
| Vitamin P (Rutin) | Stabilizes blood vessels and enhances the effectiveness of vitamins C and E | 0.2 | unknown |
Minerals and Trace Elements
Minerals serve many essential functions for health and growth in the body.
In 100 grams of chilies, among other minerals, there are approximately 290mg of potassium. The daily requirement for potassium cannot be determined precisely as it depends on several factors. For individuals aged 17 and above, the minimum requirement is estimated to be around 2 grams of potassium per day. According to the German Society for Nutrition, the requirement for children and adolescents is 1-2 grams.
Potassium is important for fluid balance and nerve functions. Inadequate intake can lead to paralysis or muscle weakness. Elements like iron and zinc are also classified as minerals, but their requirement is much lower (< 100mg), and therefore, they are referred to as trace elements.
| Mineral | Function | mg/100g | Daily Requirement in mg |
|---|---|---|---|
| Potassium | Important for fluid balance and nerve functions | 290 | 1000-2000 |
| Calcium | Important for bone and teeth formation; blood clotting | 15 | 1000 |
| Magnesium | Required for the activation of enzymes | 20 | 350-400 |
| Sodium | Important for fluid balance and nerves | 2 | 1000-2000 |
| Iron | Component of hemoglobin and enzymes involved in energy metabolism | 0.7 | 10 |
| Zinc | Component of digestive enzymes | 0.28 | 7-10 |