Salsa health benefits and nutrition facts
Salsa is a condiment that tastes just as yummy as it sounds. A sauce made of finely diced veggies and spices, salsa is refreshing, hydrating, and a great way to add more flavour—and nutrients to your food. In a way, it is much more than just an accompaniment. It's a powerhouse of nutrients and health benefits.
What is Salsa?
Salsa is a variety of sauces used as condiments for tacos and other Mexican and Mexican- American foods, and as dips for tortilla chips. They may be raw or cooked and are generally served at room temperature.
The flavorful sauce comes in many forms but has some core ingredients that don't change: tomatoes, chilli peppers, and aromatic herbs.
Americans might have only recently begun their love affair with salsa, but the condiment’s roots can be traced to ancient times, extending as far back as the Aztec civilization.
Salsa is a healthful addition to a balanced diet. The sauces are low in calories and contain little or no fat. Many of the ingredients contribute to vitamins and minerals.
Salsa nutrition
A 100 grams of salsa contains the following nutrients:
Nutrients
| Measure (Daily Value)
|
Calories
| 36
|
Protein
| 1.5 gm
|
Total fat
| 0.2 gm
|
Sodium
| 430 gm
|
Potassium
| 270 gm
|
Total carbohydrates
| 7 gm
|
Vitamin C
| 6%
|
Iron
| 12%
|
Vitamin B6
| 5%
|
Magnesium
| 4%
|
Calcium
| 1%
|
Health benefits of Salsa
When it comes to salsa, there is no need to hold back that second serving because it will only add health benefits. Freshly made salsa is full of antioxidant-rich ingredients like tomatoes, chilli peppers, cilantro, garlic, onion and spices.
It is a great source of vitamins and minerals from these fresh ingredients. Tomatoes supply vitamin C and lycopene; onions and garlic provide allicin; peppers provide vitamin C and capsaicin; and herbs provide a medley of antioxidants.
Salsa is also a rich source of vitamin B6, vitamin E and potassium. Here are some of the health benefits of salsa:
- Helps fight free radicals
- Prevents prostate cancer
- Protects against metabolic syndrome
- Helps decrease blood pressure
- Rich in antioxidants
- Good source of quercetin
- Has antimicrobial properties
Prevent Prostate Cancer: Due to the high lycopene content, salsa may help prevent prostate cancer. Lycopene has been shown to have protective effects against prostate cancer.
Helps reduce oxidative stress: Salsa is made of antioxidant-rich ingredients like tomatoes, garlic, onions, chillies and coriander leaves that can reduce oxidative stress and free radicals.
Could reduce blood pressure: Fresh salsa may help balance the sodium in the body by supplying potassium. When the excess sodium is removed, water retention is reduced. This leads to a reduction in blood pressure.
Can boost the immune system: Tomatoes and chilli peppers, the two key ingredients in salsa, are rich in ascorbic acid or vitamin C. This crucial nutrient arms the immune system against infections.
References
1. Arab, L., & Steck, S. (2000, June). Lycopene and cardiovascular disease. American Journal of Clinical Nutrition, 71(Supp. 6), 1691S-5S
2. US Department of Agriculture
3. Marsh, T. L., & Arriola, P. E. (2009). The science of salsa: antimicrobial properties of salsa components to learn scientific methodology. Journal of microbiology & biology education, 10(1), 3–8. https://doi.org/10.1128/jmbe.v10.93
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