How to Understand the Health Benefits of Salsa

The next time they bring you that big bowl of salsa at the Mexican restaurant, eat it without guilt. Here are the tasty health benefits of salsa.

Difficulty: Moderately Easy

Instructions

1. Chili Peppers
   
   What would salsa be without fiery chili peppers? It turns out that chili peppers have some amazing health benefits of their own. The active ingredient in chili peppers known as capsaicin has been shown in studies to have anti-inflammatory effects which may be helpful for people with rheumatoid arthritis. It’s also has anti-cancer, anti-ulcer, and anti-bacterial properties. Plus, the capsaicin in chili peppers also has a slight thermogenic effect which could play a role in treating obesity. One precaution. Excessive consumption of chili peppers has been associated with a higher risk of stomach cancer and may increase symptoms of GERD. (gastroesophageal reflux disease) and irritable bowel syndrome, so moderation is best.

2. Lycopenes
   
   Salsa is made from tomatoes, a vegetable rich in heart healthy lycopenes. These carotenoids are being studied for their role in preventing various types of cancer, particularly prostate cancer as well as heart disease prevention. Cooked, processed tomatoes are the best source of lycopenes since the heat makes the carotenoids more available for absorption. Most commercial salsas purchased in the United States have been cooked, while true Mexican salsas are often served raw. In terms of health, the American versions seem to have the edge.

3. Low in Calories and Fat
   
   Salsa is a calorie watcher’s best friend. Most salsa has only four to five calories per tablespoon. Plus, it usually has no added sugar or fat. It makes an excellent substitute for ketchup which is usually loaded with sugar.

4. It’s Rich in Vitamins and Minerals
   
   Despite being low in calories, salsa is high in vitamin A, vitamin B6, and vitamin C. It’s a good source of iron, as well as magnesium and potassium to help maintain normal blood pressure.

Tips & Warnings

• Some salsas can be high in sodium so read the label carefully before purchasing commercial salsa at your grocery store. Another option is to make your own fresh salsa at home.