Health Benefits- While the nutritional benefit of capers does tend to be minimal, in part due to their small serving size and limited use, they do contain protein, in addition to decent levels of the antioxidant vitamin C, which supports immune system function and helps protect against cholesterol build-up and consequently, heart disease. Capers also contain vitamin A through a concentration of beta carotene which the body converts to vitamin A. Vitamin A also provides antioxidant benefits, immune system support, and it promotes healthy skin and eyes. A good percentage of vitamin K is also present in capers. Vitamin K is involved in blood clot formation, and vitamin K1 is essential to healthy bones. Capers also contain a small amount of vitamin E, and folate for heart health and aiding in the prevention of certain birth defects. Capers also supply magnesium, which has been shown to help maintain relaxed, normal muscle function and stabilize blood sugar and blood pressure. Also present is fiber and phosphorus, which is present in healthy teeth and bones. Capers also contain a small amount of iron, which is involved in cell production. Iron aids in transporting oxygen to the cells throughout the body, and an iron deficiency can lead to fatigue and weak muscle performance. One caveat of capers is that they tend to be high in sodium. If your sodium is restricted, you might want to skip them.

Preparation- Capers are typically found in most grocery stores in the same section as either pickles, or olives and olive oils. Sometimes they are sold under international foods with imported Italian items. They are usually sold in small glass jars containing a vinegar and salt solution so they can be added directly to any dish. They are often used in pasta dishes according to Italian recipes. They can also be added to sauces, salads, or eaten with bagels or toast. It’s suggested to rinse capers before use to remove as much of the salt as possible, especially if you are salt-conscious.