Capers are flower buds picked from perennial shrubs. caparis plant family.caper from caparis spinosa L. plant is the most common type used for culinary purposes. After harvest, capers are marinated in vinegar, brine, or oil and fermented to extend shelf life and enhance flavor.
Capers are widely consumed in the Mediterranean region and are used to add flavor and nutritional value to dishes such as pasta and chicken picatta.
Although capers are typically consumed in small quantities, they contain several essential nutrients and phytochemicals that may benefit your health in a variety of ways.
Here's what you need to know about capers, including potential health benefits, nutrition, and drawbacks.
Capers are very low in calories, with only 23 calories per 100 grams (g), but they contain several vitamins and minerals.
Capers are a good source of copper and vitamin K, with one-quarter cup covering 7% and 14% of your daily needs for these nutrients, respectively.
Copper is required for red blood cell formation, growth and development, iron metabolism, energy production, neurotransmitter synthesis, and many other important bodily processes.
Vitamin K plays an important role in bone and heart health and is required for blood clotting.
In addition to copper and vitamin K, capers provide small amounts of iron, magnesium, vitamin E, and several other vitamins and minerals.
Capers contain substances with antioxidant and anti-inflammatory properties, such as the polyphenol compound quercetin. Interestingly, research suggests that capers are one of the richest natural sources of quercetin. This may be because the pickling and canning process that most capers undergo increases their quercetin content.
Polyphenolic compounds like quercetin have powerful antioxidant and anti-inflammatory properties and may help protect cells from oxidative damage, reducing the risk of chronic disease.
In addition to its antioxidant and anti-inflammatory properties, quercetin has anticancer, antidiabetic, and antiviral effects in the body, and may also protect against age-related diseases such as neurodegenerative diseases. Research shows that there is.
Quercetin easily crosses the blood-brain barrier, the barrier between the brain's blood vessels and brain tissue, preventing harmful substances from reaching the brain. For this reason, quercetin is known to provide significant protection against common age-related brain degeneration as well as brain-related conditions such as Alzheimer's disease.
Although capers are usually consumed in small amounts, some research suggests that eating large amounts of capers may provide some health benefits, such as lowering high blood lipid levels. I am.
A 2019 study of 60 people with elevated blood lipid levels found that patients who were given 10 milligrams (mg) of the cholesterol-lowering drug atorvastatin and 40 to 50 grams (g) of capers per day for eight weeks had lower blood It was found that the medium lipid levels were significantly reduced. Total and LDL cholesterol levels compared to participants treated with atorvastatin alone.
Although the mechanism behind the cholesterol-lowering effects of capers is not fully understood, researchers have found that capers reduce the absorption of cholesterol in the gastrointestinal tract, resulting in lower levels of cholesterol in the blood over time. suggested that it could reduce levels.
Although these results are promising, further research is needed to examine the cholesterol-lowering effects of capers.
Capers are low in calories but provide several essential nutrients.
Here's the nutritional breakdown for a quarter cup of capers:
- calorie: 7.92
- fat: <1g
- protein: <1g
- carbohydrates: 1.68g
- fiber: 1.1g
- sodium: 808 mg or 35% of DV
- Copper: .128 mg or 14% of DV
- Vitamin K: 8.48 micrograms (mcg) or 7% of DV
Capers are typically consumed in small amounts, such as a tablespoon, so they do not provide large amounts of nutrients such as vitamins, minerals, protein, and fiber.
However, it is a good source of vitamin K and copper, and is very high in sodium.
Sodium is an essential mineral needed not only for body fluid regulation but also for muscle and nerve function. Sodium is an essential nutrient, but most people consume too much sodium in their diets, which can pose many health risks.
Capers have a good flavor and contain several important nutrients, but they are very high in sodium. His quarter cup of capers contains 808 mg of sodium, which covers 35% of his daily needs.
Sodium is necessary for survival, but most people consume too much sodium, which can be harmful to their health. The current sodium intake (DV) is set at 2,300 mg per day, which is equivalent to about 1 teaspoon of table salt, but most Americans consume about 3,400 mg of sodium per day. doing.
Sodium occurs naturally in some foods, such as seafood and vegetables, while salt is added to foods during processing, cooking, and eating. Both salt and the sodium found in whole foods contribute to your daily sodium intake.
Sodium needs vary from person to person, and the ideal daily limit for sodium intake is still debated among health experts. However, it is clear that most people are consuming too much added salt in their diets from ultra-processed foods, restaurant meals, and other salt-rich products. Eating a diet with too much salt can increase your risk for a variety of health conditions, from high blood pressure to kidney disease.
Capers are high in salt, so limit your intake of capers and enjoy them in moderation as part of a healthy diet rich in nutritious whole foods and low in ultra-processed foods. That's the best thing to do.
People with medical conditions that require sodium restriction, such as congestive heart failure (CHF) or kidney disease, should be careful to stay within their daily sodium limit when consuming foods high in sodium, such as capers. is needed.
Capers have a crunchy texture and a salty, olive-like flavor that pair well with a variety of flavorful ingredients. It's very flavorful, so adding a little caper is a great addition.
Here are some ways to use capers in the kitchen.
- Add capers to salads for a satisfying crunch and pop of flavor.
- Use capers to add salt to pasta and rice dishes
- Best fish and chicken with caper sauce
- Add capers to tuna or chicken salad
- Use caper brine in place of vinegar in salad dressings
Capers are very salty, so refrain from adding salt to your recipes until you add them and taste the dish. If you want to reduce the saltiness, wash the capers under running water for 1-2 minutes before cooking them together to reduce the sodium content.
Several types of capers are available for purchase in different sizes. Nonpareil is the smallest variety, growing up to 7 millimeters, while the largest caper variety, Grouss caper, can grow over 14 millimeters (mm) in size. Small capers have a firmer texture and milder flavor than larger capers.
Capers can be stored at room temperature for up to 5 years if stored in ideal storage conditions such as a cool, dark place.
Capers are a salty ingredient commonly used in Mediterranean cuisine.
Although capers are small in size and usually consumed in small quantities, they are an excellent source of nutrients such as vitamin K and copper, and are also rich in the antioxidant quercetin.
In moderation, capers can be enjoyed as part of a healthy diet, but they are very high in sodium, so people who need to limit their sodium intake, such as those on a low-salt diet, should intake should be limited.
