The Salsa Diet is not a specific diet plan. However, salsa can be a part of a sensible diet. Salsa is recognized as a healthy condiment used to flavor snacks, sides and dishes in your diet. It is low in calories, fat and carbohydrates. Typical ingredients used in salsas include tomatoes, onions, cilantro, lemon juice and spice from chili peppers. Some salsas include fruits and vegetables. The ingredients used in salsa provide beneficial phytochemicals, vitamins and minerals to your diet plan.
Uses of Salsa
Salsa can be used in your diet in various ways. Typically, salsa was used only as a dip for chips. It can now be used as a condiment on baked potatoes, eggs, burgers and other foods. Salsa is often used to flavor protein dishes such as chicken, seafood and beans. It can also be added to cooked whole grains such as brown rice and quinoa. Msnbc.msn.com suggests eating a half-cup portion as a side dish. According to the United States Department of Agriculture, you should consume from five to nine servings of fruits and vegetables a day. Salsa as a side dish contributes a serving of fruits or vegetables to your recommended intake.
Benefits of Lycopene
A serving of salsa made with tomatoes provides you with a carotenoid called lycopene. Lycopene is a pigment that gives the vegetable its red color but also contributes benefits to your health. According to Cellhealthmakeover.com, lycopene is associated with a reduced risk of prostate cancer, heart attack and heart disease. In "The 150 Healthiest Foods on Earth," Dr. Jonny Bowden says the carotenoid may protect against breast, esophageal, pancreatic and cervical cancer as well. Bowden suggests eating your tomatoes with a small amount of fat for better absorption because carotenoids are fat-soluble nutrients.
Function of Antioxidants
Tomatoes, onions, fruits and other vegetables contribute vitamins A, C and E. These vitamins act as antioxidants by protecting your cells from damage caused by free radicals or oxidative stress. According to Cellhealthmakeover.com, antioxidants act by neutralizing these harmful substances. Antioxidant vitamins may boost your immune system and reduce your risk for cancer. Add antioxidant-rich ingredients to your salsa such as carrots, chili peppers, bell peppers, peaches or mangoes.
Benefits of Peppers
Chili or cayenne peppers are often added to salsas for extra spiciness. The active ingredient in peppers is called capsaicin. In "The 150 Healthiest Foods on Earth," Bowden says capsaicin enhances circulation and increase body temperature. Bowden suggests that "peppers may promote energy metabolism and suppressed body fat accumulation." However, this is based on a study performed on rats, not humans. In addition, capsaicin may prevent ulcers by killing bacteria in the stomach.
Considerations for Sodium
By making salsa at home, you have the advantage of controlling the amount of sodium or table salt in your diet. The United States Department of Agriculture recommends consuming at most 2,400 milligrams of sodium daily. According to Msnbc.msn.com, commercial salsa can contain up to 270 mg of sodium in two tablespoons. The use of commercially-made salsa can quickly add up to excess sodium. In "Foods That Harm Foods That Heal," a high-sodium diet is linked to high blood pressure, cardiovascular disease and water retention. Limit the amount of salt in your diet by preparing your own salsa and enhancing the flavor with lemon juice or cilantro.
References
- "Foods That Harm Foods That Heal"; The Reader's Digest Association; 1997"
- Msnbc.msn.com: Salsa Grows as Condiment and Healthy Side Dish
- "The 150 Healthiest Foods on Earth"; Jonny Bowden, Ph.D., C.N.S.; 2007
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