Are you someone who adds a dash of chilli sauce to nearly every meal? Do you reach for cili padi, fresh peppers or splash your curry with an extra spoon of spicy oil? If so, the latest research from China may offer more than just culinary satisfaction. It could be a boon for your health and longevity.

A previous study, published in the BMJ, has found that people who regularly enjoy spicy foods may live longer and face a lower risk of dying from serious illnesses such as cancer, heart disease and respiratory problems. This eye-opening research comes from the China Kadoorie Biobank, a vast project that has tracked the lives of nearly half a million adults from ten diverse areas across China for more than seven years.

The study’s findings are turning up the heat in the world of nutritional science. For decades, scientists have suspected that spices like chilli peppers might offer benefits beyond flavour. Now, there’s robust evidence to support this idea.

The team behind this study wanted to know if there was a link between spicy food consumption and the risk of dying from any cause, as well as specific causes such as cancer and heart disease. To answer this, they followed 487,375 adults between the ages of 30 and 79. None had a history of cancer, heart disease or stroke at the study’s start.

Participants answered a simple but revealing question: how often did they eat hot, spicy foods? Choices ranged from never or almost never to almost every day. Those who ate spicy foods at least once a week were also asked about their preferred sources—fresh chilli peppers, dried peppers, chilli oil or sauce.

Then researchers waited. Over 3.5 million person-years of follow-up, they recorded who developed health problems or died, and from what causes.

The numbers are striking. During a median follow-up of 7.2 years, 11,820 men and 8,404 women died. Yet among those who enjoyed spicy foods frequently, death rates were lower.

Participants who ate spicy foods once or twice a week had a 10 percent lower risk of dying compared to those who ate them less than once weekly. The risk dropped by 14 percent for people eating spicy foods three to five times per week. Eating spicy food almost every day was also linked to a 14 percent reduction in risk.

This effect held steady after accounting for age, gender, education, smoking habits, drinking, physical activity, body mass index and other dietary factors. Both men and women benefited.

There’s more. The protective link wasn’t limited to all-cause mortality. Fewer deaths occurred from cancer, ischaemic heart disease and respiratory diseases among regular spice eaters. The effect seemed even stronger for those who preferred fresh chilli peppers over dried or processed options. Fresh chillies pack higher levels of bioactive ingredients like capsaicin and vitamin C.

Interestingly, the benefits were most pronounced among people who did not drink alcohol. For non-drinkers, the association between spicy food and lower mortality was stronger.

Capsaicin gives chillies their fiery kick. It also plays a starring role in many laboratory studies showing health benefits. According to experts at leading research institutions, capsaicin can reduce inflammation, act as an antioxidant, boost metabolism and improve blood sugar control. Spices may also curb appetite and help with weight management.

Another intriguing line of research connects spicy foods with the gut microbiome—the trillions of microbes living in our digestive tract. Scientists have recently linked gut bacteria with risks for obesity, diabetes, fatty liver and cardiovascular disease. Spicy foods may shape these microbial communities in helpful ways.

Researchers point out that spices have long been used for their antimicrobial properties. In ancient times, people added spices to preserve food and prevent spoilage. Modern science suggests these same properties might play a role in human health by influencing gut bacteria and reducing harmful pathogens.

For many people around the world, adding heat to food is already part of daily life. This research offers an extra reason to keep enjoying spicy meals—or perhaps to try them if you haven’t yet.

One important takeaway is that you don’t have to eat spicy food every day to see benefits. Even consuming it once or twice a week was linked to reduced risk. More frequent consumption (three to five days or nearly every day) did not appear to offer much extra advantage beyond that threshold.

The study’s authors caution that spicy foods should be part of an overall healthy diet—rich in fruits, vegetables, lean proteins and whole grains. Simply adding chilli to processed or unhealthy foods is unlikely to provide the same effects.

While this research is encouraging, it does not mean everyone should pile on the heat without caution. Some people may find spicy foods irritate their digestive system or trigger heartburn. Individuals with certain medical conditions may need to avoid very spicy dishes.

As with all things in nutrition, moderation is key. Listen to your body and adjust your spice level accordingly.

No single study is perfect. This research relied on self-reported data about dietary habits—a method open to some misreporting or memory errors. Spicy food intake was only measured at the start of the study; eating patterns could have changed over time.

Additionally, this was an observational study. It found a strong association but cannot prove that spicy food directly causes lower mortality risk. Other unknown factors might play a role. The participants were all Chinese adults. Cultural habits and genetic factors may differ elsewhere, so results could vary in other populations.

However, experts emphasise that the study’s sheer size and careful analysis make its findings noteworthy. Multiple checks and sensitivity analyses supported the conclusions.

The findings invite further investigation. Future studies could explore whether similar effects appear in other countries with different diets and lifestyles. Researchers hope to uncover more about how capsaicin and other spice compounds interact with human biology—especially through the gut microbiome.

Scientists are also interested in separating the possible effects of different types of spices and methods of preparation. Is fresh better than dried? Does cooking method matter? These questions remain open.

For now, if you enjoy spicy foods and tolerate them well, this research suggests you might be doing more than just pleasing your palate—you could be supporting your long-term well-being.

This major study published in the BMJ brings good news for spice enthusiasts everywhere. Regularly adding spicy food—especially fresh chillies—to your diet may lower your risk of dying from major diseases like cancer or heart problems.

While scientists continue to unravel exactly why this is so, it seems clear that spice brings more than just excitement to your meals. It could add years to your life.

So when you next reach for that vibrant red cili padi or drizzle some extra chilli oil on your noodles, know that you might be making a smart choice for your future health—one delicious bite at a time.