BENEFITS OF HISPANIC FRUITS AND VEGETABLES

Trying new foods from different cultures is always a great idea! It expands your palate and gives you extra nutrients. We have created a list of fruits and vegetables that are common in the Hispanic culture, that can be found in your local grocery store. Continue reading below about the different foods and dishes they are commonly found in, and even some of the benefits they have on your body! 
Most of these fruits and vegetables can be found at local grocery stores.
 

Guajillo Chile:
○      Nutrition facts: Great source of vitamin A and C to help strengthen the immune system, and a great source of fiber to regulate the digestive tract.
○      Guajillo peppers usually come dried and are used on to flavor dishes like tacos, tostados, and even casseroles.
       
Nopales (cactus):
○      Nutrition facts: Nopales is very high in antioxidants and can improve blood sugar levels and cholesterol levels.
○      Nopales can be eaten alone when it is a young plant and not to tough, but is most commonly found to be eaten as a jelly or jam.

Poblano Peppers:
○      Nutrition Fact: High in Vitamin A, Vitamin C, and Vitamin B12 which act as antioxidants in the body and are known to help with inflammation in the body.
○      Poblano peppers are found in many salsas and dips for flavor, and sometimes can even be found in chilis or tacos. Another great way to enjoy poblano peppers is to roast them and eat them as a snack.
 
Tomatillos:
○      Nutrition Facts: High in Vitamin C, antioxidants, and polyphenols which helps improve blood sugars and reduce the risk of heart disease.
○      Tomatillo is mostly commonly found in salsa and stews, but could also be found in desserts or marmalades.
   
Calabaza:
○      Nutrition Facts: Calabaza is filled with Vitamins B1 and C, as well as folic acid, fiber, and potassium to help against heart disease and help lower blood sugars.
○      Calabaza are normal steam cooked for maximum nutrients, but in some cultures the leaves are consumed in soups.
 
Sapote:
○      Nutrition facts: Significantly high in Vitamin B6 which helps with metabolism, brain function and immune health. It also has a significant source of copper which helps produce red blood cells in the body.
○      With its custard like texture, sapote is best eaten topped with granola as a morning meal or stirred into overnight oats for a quick on the go option.
 
Papaya:
○      Papaya contains and enzyme known as papain which breaks down tough protein chains found in muscle meat. It also contains antioxidants known as carotenoids which are easier for the body to absorb and neutralize free radicals.
○      Papaya can be found in many different dishes through out different cultures include salsas, salads, and even for breakfast with Greek yogurt and chopped nuts for a balanced easy breakfast.

Mexican Squash:
○      Nutrition facts: High in Vitamin B9 which helps with cell division. It is also high in zinc and potassium while being low in sodium which promotes heart health.
○      Unlike most squash, every part of the Mexican Squash can be eaten including the skin and seeds making this a great option for slaw or a salad topper. 

Chayote Squash
o   Nutrition Facts: Chayote is high in fiber, antioxidants, and folate which can help support a healthy pregnancy.
o   Chayote can be eaten raw or cooked, added to salads, slaws, stews or stirfrys.
 
Jicama
o   Nutrition Facts: Jicama is a root vegetable with thick, brown skin. It’s white inside and tastes like an apple but not as sweet. High in fiber, Vitamin C and B-6. May help improve digestion, blood sugars, and reduce risk of heart disease.
o    Most people eat jicama raw with salt, lemon or lime juice, and chili powder sprinkled on top. You can also pickle it, or add it to stews or stir-frys.

Variety is the key to overall health! We encourage you to get curious with different spices, fruits and vegetables. It is so fun to learn about their origin and benefits!

For 1:1 nutrition counseling, schedule a free 15 minute consult to determine who is the best fit for you.

We also offer several programs, such as Total Gut Restoration, Reset Your Hormones, or Just Tell Me What To Eat.