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Health Benefits of Mexican Foods

Avoid calorie-laden ingredients, such as full-fat Mexican cheeses and sour cream, and load up on nutrient-packed foods like tomatillos, limes and avocados instead.

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Beans

Beans are one of the best sources of soluble fiber (which keeps you feeling full and helps lower cholesterol), plus they’re a great way to get protein and iron. Use them to fill up tacos and burritos, or try them in this easy layered bean casserole.

By Kerri-Ann Jennings, M.S., R.D.

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Cumin
Photo: Kippy Lanker
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Cumin

This aromatic seed contains cuminaldehyde, a phytochemical with antibacterial properties and a lot of iron — just 1 tablespoon of cumin seeds delivers 22 percent of the daily value.

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Tomatillos

Tarter and firmer than tomatoes, these green orbs deliver vitamins C and K and are super-low in calories (1/2 cup of them delivers just 20 calories). Try them grilled, piled on top of hearty chicken tostadas.
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Corn

Corn is a whole grain and, as such, delivers a bunch of fiber — just 1 ear of corn delivers 4 grams of fiber. Even corn tortillas (which are basically cornmeal and water) deliver way more fiber than flour tortillas. Ellie Krieger uses them for added texture in her fish tacos.
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Bowl of Cocoa Powder Isolated with Path
Photo: Robyn Mac
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Cocoa Powder

Cocoa powder contains compounds called flavanols that are linked to heart and brain health. Natural cocoa powder is richer in flavanols than Dutch-processed and so should be your go-to when you're eating chocolate or making mole.

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Photo: Matt Armendariz
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Avocado

Avocados are a creamy and delicious way to get heart-healthy monounsaturated fats in your diet. Dice them onto chili, add slices onto a breakfast taco or mash some onto whole-grain toast. They make a fresh and creamy addition to our Food Network Kitchen's chipotle shrimp tacos.
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Jalapenos

Jalapenos (and all other hot chili peppers) get their heat from capsaicin, a compound that can help lower your cholesterol and speed up your metabolism. If you want to cut the heat, just scrape out the seeds before using. A little goes a long way, as you'll find in this recipe for lightened-up enchiladas.
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Photo: Antpkr
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Pepitas

High in antioxidants and cholesterol-lowering phytosterols, pepitas are also a good source of minerals, such as iron, magnesium, manganese, phosphorus and zinc. They also give you a good amount of protein (9 grams per 1/4 cup).

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Limes

Tart green limes are an excellent source of immunity-boosting vitamin C and also have an antibacterial effect. Try using the tart juice to add a fresh zing to tacos, like Ellie's tacos that are topped with avocado-lime salsa.
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