Introduction
Capers are small, pickled flower buds that have a salty, tangy flavor. They’re commonly used in Mediterranean cuisine and can be found in dishes such as pasta puttanesca, eggplant parmesan, and chicken piccata. In this article, we’ll take a comprehensive look at the potential health benefits and risks associated with consuming capers.
Nutritional Benefits of Capers
If you’re looking to add a flavorful punch to your meals, capers are an excellent choice. One tablespoon (15 grams) of capers contains just 4 calories and provides minimal amounts of carbohydrates, fat, and protein. However, they’re an excellent source of fiber and provide 1 gram per tablespoon (15 grams).
In terms of vitamins and minerals, capers are a good source of vitamin K, containing 11% of the daily recommended intake per tablespoon (15 grams). They’re also a good source of iron, magnesium, calcium, and potassium.
How to Incorporate Capers into Your Diet
Capers are easy to incorporate into your diet due to their multifaceted flavor. They’re a great addition to salads, pastas, soups, and stews. They can also be served as part of an appetizer or side dish. Here are some popular recipes featuring capers:
- Chicken Piccata
- Eggplant Parmesan
- Shrimp Scampi
- Tuna Nicoise Salad
- Pasta Puttanesca
Capers are sometimes compared to olives and other brined vegetables like pickles, but they contain fewer calories and less sodium than these other options. As an example, one tablespoon (15 grams) of capers contains just 4 calories and 24 milligrams of sodium, whereas one tablespoon (15 grams) of black olives contains 25 calories and 327 milligrams of sodium.
Health Benefits of Capers
Though research is limited, capers may offer several potential health benefits. Below are three of the most promising.
Antioxidant-rich
Capers are an excellent source of antioxidants. According to a study published in the Journal of Food Science and Technology, capers contain high levels of flavonoids, phenolic acids, and anthocyanins, which are all powerful antioxidants.
Potential Anti-inflammatory Benefits
Inflammation affects many aspects of health, so it’s important to find foods that may help reduce it. Research suggests that capers may have anti-inflammatory effects. In a study published in the journal Nutrition and Metabolism, rats were fed a diet containing capers and showed a decrease in inflammation-related markers.
Potential Heart Health Benefits
Heart health is an important factor to consider when selecting foods. A study published in the journal Molecules suggests that capers may help protect against heart disease by reducing cholesterol levels and improving blood pressure.
Potential Risks Associated with Consuming Capers
Though capers may offer some potential health benefits, there are also risks associated with consuming them. Below are two of the most common.
High Sodium Content
Capers are high in sodium, containing 24 milligrams per tablespoon (15 grams). Eating too much sodium can put people at risk for high blood pressure, stroke, and heart disease. It’s best to limit your intake of capers if you’re on a low-sodium diet.
Potential for Allergic Reactions
Capers are a member of the mustard family, and some people may experience an allergic reaction to them. Symptoms of a caper allergy may include itching, hives, swelling, and difficulty breathing. If you experience any of these symptoms after eating capers, seek medical attention immediately.
Conclusion
In conclusion, capers are small, pickled flower buds that have a salty, tangy flavor. They’re an excellent source of antioxidants and may offer potential anti-inflammatory and heart health benefits. However, they’re high in sodium and may cause an allergic reaction in some people. To get the most out of capers, incorporate them into your diet in moderation and enjoy them alongside other healthful ingredients.
(Note: Is this article not meeting your expectations? Do you have knowledge or insights to share? Unlock new opportunities and expand your reach by joining our authors team. Click Registration to join us and share your expertise with our readers.)