10 Reasons Your Body Will Thank You for Eating Salsa

Traditional tomato and jalapeño, or even mango or strawberry: No matter which variety you favor, salsa ranks among the world’s most beloved condiments. It also happens to be a nutrition-packed choice.

Fresh salsa is an excellent way to boost flavor while delivering important (and delicious) nutrients. Given all the health perks salsa offers, feel free to add an extra scoop to your meals. There’s no reason to hold back!

If you need a little more convincing to spice up your plates, here are 10 reasons your body will appreciate eating more salsa.

1. It’s a solid source of vitamin C

Lime juice, onions, and tomatoes all supply the antioxidant vitamin C. This vitamin helps lower the risk of heart disease and supports healthy aging. Vitamin C is sensitive to heat and can be lost during cooking, but salsa is typically served raw, which preserves this nutrient and aids absorption.

2. It can help steady blood sugar

Fiber is inherent to plant cell walls, and salsa is loaded with fiber without added fat or sugar. That combination is ideal for people with type 2 diabetes who want to add flavor without spiking blood sugar. Fiber helps you feel full after eating and doesn’t trigger an insulin surge.

3. It’s hydrating

More than 95 percent of a tomato’s weight is water. Adults are encouraged to drink about eight glasses of water daily and to eat water-rich foods like fruits and tomatoes. Every cell in your body depends on water, so including more salsa in your diet can help your body function better.

4. It may offer cancer-protective benefits

Tomatoes are rich in the carotenoid lycopene, which has been associated with a lower cancer risk. While other produce also contains lycopene, tomatoes account for roughly 80 percent of the lycopene in the typical American diet.

5. It can support fat burning

Jalapeños commonly added to fresh salsa owe their heat to a potent compound called capsaicin. Capsaicin may boost the body’s fat-burning capacity, which can aid weight loss. For more on this, see this dietitian-backed guide about eating to rev up your metabolism and manage blood sugar.

6. It’s heart-friendly

Dietary cholesterol comes from animal-derived foods. Salsa contains only plant-based ingredients, so it’s naturally free of cholesterol.

7. It’s low-calorie but big on taste

A typical serving of salsa is 2 tablespoons, which usually contains fewer than 10 calories. Feel free to top many of your favorite dishes with salsa—you don’t need to restrict how much you use.

8. It supplies potassium

Many American adults don’t consume enough potassium-rich foods. Potassium helps regulate fluid and mineral balance in the body and plays a key role in controlling blood pressure. Because most processed foods lack adequate potassium, salsa offers an easy way to boost your intake.

9. It’s a good source of quercetin

Quercetin, another antioxidant found in onions and tomatoes, has been shown to have anticancer, anti-inflammatory, and antihistamine properties.

10. It delivers citric acid

Limes used in salsa bring several benefits, one of which is their high citric acid content. Citrric acid can naturally help protect against kidney stone formation, among other advantages.

Bottom line

Whether you enjoy salsa on scrambled eggs, grilled fish, tacos, or other favorite dishes, it’s a terrific addition to any meal. It not only offers numerous health advantages but also seasons food perfectly without adding salt, sugar, or fat.

Keep your refrigerator stocked with this wholesome condiment—your health and your taste buds will thank you!

Lori Zanini RD, CD, is a nationally recognized, award-winning food and nutrition expert. As a registered dietitian and certified diabetes educator, she helps others learn how to use food to manage their blood sugar and improve their lives! She is the author of Eat What You Love Diabetes Cookbook and is featured regularly in the media, including LA Times, CNN, DoctorOz.com, SHAPE, SELF, Forbes, and others.

For more delicious, diabetes-friendly recipes, visit her website atwww.LoriZanini.comor follow her on Facebook.com/LoriZaniniNutrition