Capers: Incredible Benefits for Skin, Hair, and Health

Capers, the small, tangy flower buds harvested from the caper bush (Capparis spinosa), have long been prized in Mediterranean cuisine. Beyond their distinct flavor, capers are celebrated for their impressive nutritional profile and versatility in personal care. This article explores the many ways capers nourish the body, enhance skin and hair, and support overall well-being.

Table of Contents

• What Are Capers?
• Nutritional Profile of Capers
• Top 12 Health Benefits of Capers
• Benefits of Capers for Skin
• Benefits of Capers for Hair
• How to Use Capers in Your Diet
• Possible Side Effects and Precautions
• Frequently Asked Questions

What Are Capers?

Capers are the plump, unopened flower buds of the caper bush, native to the Mediterranean and parts of Asia. Typically green and round, these buds are handpicked before they bloom. Most commonly, capers are pickled or preserved in brine to enhance their unique flavor—salty, lemony, and slightly floral—that lifts a variety of dishes, from salads to pasta.

In addition to capers, the plant also provides caper berries, which are larger and have a milder taste. Caper buds have a rich history in traditional medicine and have been recognized for their therapeutic effects for centuries.

Nutritional Profile of Capers

Despite their small size, capers are packed with an impressive range of nutrients, making them valuable in a balanced diet. Here’s what 1 tablespoon (about 8 grams) of capers typically contains:

• Calories: 2–5 kcal
• Carbohydrates: <1 gram
• Fiber: About 0.3 grams
• Fat: Negligible
• Protein: About 0.2 grams
• Sodium: 200–250 mg (from brining)

Capers also offer a variety of vitamins and minerals, including:

• Vitamin K
• Vitamin A
• Vitamin E
• Vitamin C
• Vitamin B2 (Riboflavin)
• Vitamin B3 (Niacin)
• Iron
• Calcium
• Phosphorus
• Copper
• Magnesium
• Potassium

Capers are particularly celebrated for their abundance of antioxidants, such as quercetin and rutin, which defend against free radical damage and oxidative stress.

Top 12 Health Benefits of Capers

The medicinal value of capers is rooted in centuries of use, and scientific studies have begun illuminating the benefits of these tiny buds for multiple systems of the body. Here are the top 12 science-backed health benefits:

1. Rich Source of Antioxidants

Capers are brimming with polyphenols—such as quercetin, rutin, kaempferol, and proanthocyanidins—which help neutralize free radicals. Regular consumption can reduce cellular damage and may slow signs of aging and lower risk of chronic disease.

2. Supports Heart Health

Capers contain potassium and substantial antioxidants that help regulate blood pressure and lower oxidative stress on blood vessels, offering protective effects on heart health.

3. Anti-Inflammatory Properties

Animal and laboratory studies demonstrate that capers reduce inflammatory markers, making them beneficial for managing chronic inflammation, which is implicated in diseases such as arthritis, diabetes, and atherosclerosis.

4. May Aid in Cancer Prevention

The abundance of polyphenolic compounds—including the phytochemical stachydrine—can inhibit the growth of cancerous cells and protect against malignancies, most notably prostate cancer.

5. Promotes Strong Bones

Vitamin K is essential for bone mineralization. Regular intake of capers, together with other K-rich foods, supports bone density and reduces the risk of osteoporosis.

6. Improves Liver Health

Studies indicate that daily consumption of capers for 12 weeks improves liver function in patients with non-alcoholic fatty liver disease, lowering harmful enzyme levels and supporting metabolic health.

7. Aids Digestion

Capers are a good source of dietary fiber, which supports healthy digestion, promotes regularity, alleviates constipation, and nourishes gut microbiota.

8. Blood Sugar & Antidiabetic Effects

Research suggests that capers may help regulate blood sugar levels, thanks to their fiber and various antioxidants. This is particularly useful for diabetic and pre-diabetic individuals.

9. Relief from Rheumatism and Inflammation

Traditionally used to relieve rheumatic pain, caper extracts may soothe joint discomfort and alleviate symptoms of inflammatory disorders.

10. Alleviates Stomach Pain

The compounds in capers support the digestive system by aiding in stomach discomfort, reducing flatulence, and helping regulate bowel movements.

11. Emotional and Mental Health Support

Capers contain choline and B vitamins, which play an important role in neurotransmitter function, supporting cognitive processes and emotional balance.

12. Immune System Enhancer

The vitamin C, quercetin, and other bioactive compounds in capers enhance the body’s immune response against infection and disease.

Benefits of Capers for Skin

Capers have been used for centuries in cosmetics and topical treatments, owing to their skin-rejuvenating properties. Their value for skin health comes from their potent antioxidant content, vitamins, and minerals.

How Capers Benefit the Skin

• Delays Aging: The high concentration of antioxidants, especially quercetin and flavonoids, helps prevent premature signs of aging like wrinkles, fine lines, and age spots.
• Soothes Dry Skin: Capers, when used topically, can combat dryness and restore moisture, leaving the skin soft and hydrated.
• Reduces Redness and Irritation: Their anti-inflammatory effects soothe skin prone to redness, irritation, and acne flare-ups.
• Protects Against Environmental Damage: The vitamin E content guards the skin from UV rays and pollution-induced oxidative stress.
• Promotes Even Skin Tone: Vitamins A and C in capers encourage skin renewal and support a vibrant, healthy complexion.

For these reasons, capers are often included in creams, serums, and masks targeted at mature or sensitive skin.

Benefits of Capers for Hair

Capers aren’t just good for your skin—they also nourish the scalp and hair, leading to healthier, shinier locks. Their main hair benefits stem from vitamins B and E, iron, and potent antioxidants.

How Capers Nourish Hair

• Stimulates Hair Growth: Capers are rich in vitamin B and iron, both of which support circulation to the scalp and promote robust hair growth.
• Prevents Hair Loss: Iron deficiency is a common cause of hair thinning; capers provide a natural, dietary means to help reduce hair shedding.
• Adds Shine and Strength: Enhanced blood flow combined with antioxidants helps revitalize hair, imparting noticeable shine and resilience.
• Improves Scalp Health: Antimicrobial compounds in capers can support a healthy, dandruff-free scalp environment.

Due to these nourishing properties, capers and their extracts are found in several hair masks, shampoos, and conditioners.

How to Use Capers in Your Diet

Capers’ sharp, briny flavor pairs well with a wide array of dishes, adding complexity and depth. Here are some ideas for including capers in your meals:

• Salads: Sprinkle over green or pasta salads for a punch of tanginess.
• Sandwiches and Wraps: Add to wraps, bagels, or sandwiches for extra flavor.
• Pasta Dishes: Include in classics like puttanesca, or toss with olive oil, garlic, and lemon.
• Meat and Fish: Use in sauces for poultry or fish, particularly salmon and chicken piccata.
• Vegetable Dishes: Stir into sautéed greens or roasted veggies.
• Appetizers: Combine with cream cheese on crackers, or incorporate into relish and tapenade.
• Salt Substitute: Use sparingly as a flavorful alternative to salt in cooking.

Always rinse brined capers to reduce their sodium load before adding them to your recipes.

Possible Side Effects and Precautions

Capers are generally safe for most people when used in moderation. However, there are some potential side effects and considerations:

• High Sodium Content: Due to preservation in salt or brine, excessive intake may increase the risk of hypertension or worsen salt-sensitive conditions.
• Digestive Upset: Overconsumption can lead to bloating or gastrointestinal discomfort in sensitive individuals.
• Allergic Reactions: Rare, but those allergic to similar flowering plants should consume with caution.
• Pregnancy & Lactation: No significant adverse effects are reported, but it is best to limit excessive intake during pregnancy and breastfeeding.
• Drug Interactions: Vitamin K may interfere with blood-thinning medications; consult a healthcare provider if on anticoagulants.

Frequently Asked Questions (FAQs)

Q: What do capers taste like?

A: Capers offer a tangy, salty, and slightly lemony flavor, owing to their pickling in salt or brine. Their sharp brightness makes them ideal for adding zest to many dishes.

Q: Are capers suitable for all diets?

A: Yes, capers are naturally gluten-free, vegan, and low in calories. Their main caution is for individuals on low-sodium diets due to their preservation method.

Q: Can capers help with weight loss?

A: Capers are very low in calories and can add rich flavor to meals without extra fat or sugar, making them a useful addition to calorie-controlled diets.

Q: How should capers be stored?

A: Store unopened jars of capers in a cool, dry place. Once opened, keep them refrigerated in their brine for maximum freshness.

Q: Are capers and caper berries the same?

A: No. Capers are the undersized, unopened flower buds, while caper berries are the larger, mature fruit that develops after the bud blooms. Both are edible, with caper berries being milder in taste.

References

• Herbs2000.com: Capers – healing herbs
• Dr. Axe: What Are Capers? Top 5 Benefits and How to Use Them
• Fine Taste: Nine incredible benefits of capers
• WebMD: Health Benefits of Capers
• HealingTomato.com: Benefits of Capers
• Healthline: Capers: Nutrients, Benefits, Downsides
• RBC-Ukraine: Capers and why they are good for heart and hair

Author

Sneha TeteBeauty & Lifestyle Writer

 

Sneha is a relationships and lifestyle writer with a strong foundation in applied linguistics and certified training in relationship coaching. She brings over five years of writing experience to thebridalbox, crafting thoughtful, research-driven content that empowers readers to build healthier relationships, boost emotional well-being, and embrace holistic living.

Read full bio of Sneha Tete