If your Nando’s order is lemon and herb, then you’ve probably been met by withering looks from devout spice eaters. Herby sauces might be delicious, but not being able to handle spicy food is widely considered a bit tragic.

Then there are the health benefits of eating a diet full of spices. We know that herbs and spices can have a positive impact on the gut microbiome (they count towards that revered ‘30 plants a week’ target, after all), while hot peppers like cayenne contain capsaicin – a compound known to reduce inflammation in the body.

The question is, can you have too much of a good thing? Can you make food too spicy for your health? We put these questions and more to Aneequa Godart, functional nutritional therapist at the London-based longevity clinic HUM2N. 

As well as helping to feed the healthy bacteria in your gut, adding spices to your food can deliver additional nutrients you might not get elsewhere. “Adding a bit of spice to your meals isn’t just great for adding flavour,” Godart explains. “Some spices, such as turmeric, have an anti-inflammatory effect, while others possess anti-microbial properties, such as cinnamon and cloves. This makes them beneficial for overall immunity.”

And the benefits don’t stop there. The capsaicin found in chilli peppers – the component that gives them that spicy kick – has been found to act as an antioxidant, reducing the number of harmful free radicals in your body which contribute to diseases such as cancer, heart disease and autoimmune conditions.

“Spices can also contribute to heart health by helping to lower blood pressure and cholesterol,” Godart says. Spices that have been found to have this effect include ginger, which studies have shown can potentially lower blood pressure and improve risk factors associated with heart disease, alongside anti-nausea effects.  

Cumin, which is used in cuisines across the globe, has also been shown to help lower levels of bad LDL cholesterol in the blood, aid digestion and act as a rich source of iron.

The capsaicin in spices such as chilli and cayenne has thermogenic properties that offer additional benefits, Godart adds. This compound tricks our nervous system into thinking we’re overheating, causing the body’s cooling system to kick into effect. While not inherently good or bad for us, this system triggers an increase in blood flow and heart rate which, in short bursts, has been shown to be beneficial. 

So we know that adding spices into our food can offer a whole host of benefits. But do these benefits increase as you add more spice, or can you have too much of a good thing? Godart believes it’s a case of the latter.

“As a nutritionist, I’d say that when it comes to spice, more isn’t always better,” she says. “There’s a sweet spot where the health benefits of spices like capsaicin in chilli peppers are optimised. Eating super spicy food doesn’t necessarily amplify these benefits and can lead to discomfort or digestive issues for some people.”

In the case of capsaicin, most studies looking at its benefits have used a dose between 2-6mg of capsaicin per day – but that’s when the compound is consumed in supplement form, rather than in food. It’s best not to think of things so precisely; just know that adding a spoonful or two of chilli to your foods can be beneficial.

Indeed, what works best will likely vary from person to person – this isn’t a ‘one size fits all’ issue. While adding spices can up the health content of your food, the benefits aren’t significantly increased by adding loads. So it’s best to use taste as a guide to how much you need.

“It’s about balance and enjoying spices in moderation to enhance both the flavour of your food and your health,” Godart adds. “Remember that ‘too spicy’ is subjective and varies from person to person, so it’s important to listen to your body’s signals. If you’re experiencing pain or discomfort, it’s a sign to cut back.” 

Images: Getty