Black pepper is probably sitting on your kitchen table right now. It’s so familiar that we rarely give it a second thought, and yet it was once so precious it was traded along ancient spice routes and sometimes called the “king of spices”.

Here are nine reasons to appreciate this humble spice a little more.

1. It brings flavour to almost anything

A twist of freshly ground pepper lifts soups, eggs, vegetables, pasta, salads and even strawberries.

2. It can help you use less salt

Pepper adds warmth and interest to food, which may help you enjoy meals with a little less salt.

3. It’s full of aroma

Freshly ground pepper has a wonderful, complex scent. Grinding it just before eating keeps the aroma at its best.

4. It contains interesting plant compounds

Black pepper contains piperine, the compound that gives it its bite. Researchers have been curious about piperine and other plant compounds in pepper, though there’s still much to learn.

5. It pairs beautifully with turmeric

Turmeric and black pepper are a traditional pairing in many cuisines. Research suggests piperine may help the body absorb curcumin, a compound in turmeric.

6. It’s been used in traditional cooking for centuries

Pepper has a long history in many food traditions, including Indian cooking, where it’s often used with other warming spices.

7. It makes simple food special

A bowl of plain rice, a slice of avocado on toast or a simple tomato salad becomes something more with a little pepper.

8. It’s affordable and lasts well

Whole peppercorns keep their flavour for a long time when stored in a cool, dry, airtight container.

9. It invites mindful eating

Notice the warmth of pepper on your tongue next time you eat. Slowing down to taste spices is a lovely way to enjoy your food more fully. How to start eating mindfully has more ideas.

A note of care

Black pepper is enjoyed safely by most people in normal food amounts. Concentrated supplements are far stronger and can affect how some medicines work, so if you take medication, keep pepper to the kitchen.

How little is enough

This week, try grinding fresh black pepper onto one meal you don’t usually season with it. Notice the aroma and warmth it adds.

For more simple ideas, read 20 healthy food swaps that most people overlook.

If you’d like a little more help at the table, there’s a gentle guide to everyday eating on the Guides page.