7 Surprising Benefits of Salsa

To all our salsa-obsessed condiment connoisseurs, you’ll be happy to know that: Yes, salsa is, indeed, healthy. Whether you like it sweet and fruity, spark-snortingly spicy, or somewhere in the middle, this good-for-you flavor-booster boasts tons of health benefits, so you can give yourself a little pat on the back everytime you pour it over your tacos, dip in some chips, or serve up huevos rancheros. Just how healthy is this versatile sauce? While we aren’t doctors or scientists (so please take this information with a grain of salt—and maybe a shot of tequila, too), we’ve consulted the best sources on the internet to proudly present you with these seven health benefits of salsa.

Health Benefits of Salsa

Traditional salsa recipes call for tomatoes, onions, garlic, lime juice, peppers, and other fresh ingredients—looking at this ingredient list, it’s practically a salad! All these fruits, veggies, and herbs are loaded with good-for-you vitamins and minerals, like Vitamin C (known for its kick-ass immune-boosting properties), Vitamin A (for Superman-level vision), and Vitamin E (for supermodel-status skin and hair). Who knew eating your veggies and taking your vitamins could be so delicious?

Not only are all those fruits and veggies full of vitamins, they’re also jam-packed with gut-healthy fiber (but not in the “musical fruit” kind of way, if ya know what we mean). If you’re trying to up your fiber intake, salsa is the key to success. 

It may be hard to believe with all that scrumptious flavor, but salsa actually contains tons of water. If you’re struggling to gulp down the recommended half-gallon of H2O every day for ultimate hydration, try adding a few extra servings of salsa to the mix—your body will thank you! You don’t have to drink it (unless you really want to), just eating salsa on chips, tacos, and whatever other edible vehicle you like will do the trick. For even more hydration-boosting benefits, reach for a super spicy salsa that’ll have you gulping down glass after glass of water to soothe the sizzle on your lips. 

Salsa is our go-to condiment for flavor without the fat and calories. We think you look fantastic just the way you are, but if you’re watching your weight (no judgment, here), this sassy sauce is your new best friend. Most salsas average about 10 calories per serving, so you can pile it on high over your fish tacos, scrambled eggs, or rice and beans for waistline-friendly flavors that you won’t hate eating. 

Okay, it’s not actually magic, but it’s pretty darn close. Hot peppers contain Capsaicin, a naturally-occurring compound that can increase your metabolism, thus helping you burn fat and lose weight. The spicier the salsa, the higher the concentration of capsaicin and the better the belly-blasting benefits of your favorite condiment, so pass the hot stuff, stat!

Not only do onions and garlic help give salsa that savory flavor that we love, but they also boast heart-healthy properties. These cardiac superheroes can help lower your LDL cholesterol (that’s the “bad” one) while increasing your HDL cholesterol (the “good” one). Healthy cholesterol levels help reduce the chances of having a heart attack, blood clot, and more—some pretty impressive benefits.

Some smarty-pants scientists believe that lycopene, which is found in tomatoes, can help reduce the risk of cancer. So, the logic follows that any tomato-based red salsa has a high concentration of these cancer-fighting compounds, and I think we can all agree that less cancer is a good thing. 

Cash In On The Benefits Of Salsa

With all these outstanding health benefits, there’s no denying that salsa is not only good, but it’s incredibly good for you. Even so, remember: All good things in moderation. Especially if you’re on a low-sodium diet, some salsas have a decent amount of sodium that may not be in your best interest to ingest. Plus, salsa is a naturally acidic food (not to mention a little spicy), so if you’re prone to heartburn or acid reflux, salsa may not be your soulmate.