SPICY DIET FUELS LONGEVITY

A large new observational study has linked frequent consumption of spicy foods to greater longevity and reduced rates of heart disease and cancer.  For the 7-year study, researchers tracked the dietary intake and health outcomes of  more than 485,000 people ages 30-79, living in China.  The researchers collected information on participants' dietary habits including how often they ate spicy food, red meat, alcohol, and vegetables and then tracked participants disease and mortality.   The study found that, compared to people who had spicy food less than once per week, people who ate spicy foods 1-2 days per week had a 10% reduced risk of overall mortality and those who had spicy food 3 or more times per week had a 14% reduced risk of all cause mortality.  Spice eaters' better longevity appeared to stem specifically from lower rates of cancer, heart disease, diabetes, and respiratory diseases. 

Though cause-and-effect cannot be proven in an observational study, there is significant evidence that many spices have potent anti-inflammatory and anti-oxidant effects that can help to reduce chronic disease risk.  In the region where this study took place, the primary source of spice is chili peppers (cayenne).  Those who consumed fresh chili peppers appeared to have a slightly lower rate of mortality than those who consumed chili's from dried sources.  Capsaicin is believed to be the primary compound responsible for both the medicinal properties of cayenne and its spicy taste. The hotter the pepper, the more capsaicin it contains.

What to do:  Herbs and spices contain a wide variety of antioxidants, minerals and vitamins, and help maximize the nutrient density of your meals. Every time you flavor your meals with herbs or spices you are literally "upgrading" your food without adding a single calorie, so go for plenty plenty of herbs and spices in your foods.  Besides cayenne, some of the spices and herbs with the highest concentrations of beneficial phytonutrients include ginger, rosemary, turmeric, cinnamon, cloves, and sage.  You can add these not only to your cooking but also tea, coffee, yogurt, cereal, oatmeal, salad dressings, sauces and condiments.  Extra spices and herbs are also a great way to liven up prepared foods such as frozen meals, canned soups, and other ready-to-eat items.

Source: 

Lv J, Qi L, Yu C et al.  Consumption of spicy foods and total and cause specific mortality: population based cohort study. BMJ. 2015; 351:h3942.  DOI:10.1136/bmj.h3942

Adapted from articles available at:

http://well.blogs.nytimes.com/2015/08/04/spicy-food-linked-to-lower-risk-of-death/?_r=0

http://www.sciencedaily.com/releases/2015/08/150804202650.htm

http://www.forbes.com/sites/alicegwalton/2015/08/05/study-can-spicy-food-actually-increase-life-span/