Not only do spicy jalapenos add a burst of flavor to foods like tacos, salsa and enchiladas, but they also supply key vitamins and minerals, such as potassium. Jalapenos don't provide a lot of potassium per pepper, but they do deliver healthy doses of other nutrients, making them a nutritious addition to your diet.
One jalapeno pepper provides 35 milligrams of potassium. That's less than 1 percent of the 4,700 milligrams of potassium you need each day. If you eat a whole cup of sliced jalapenos, you'll get more potassium with 223 milligrams, which is about 5 percent of what you need on a daily basis.
Potassium keeps each and every cell in your body working properly. The mineral helps conduct electricity in your body so your muscles contract and relax the way they should and so your heart beats normally. Potassium has a role in the strength and health of your bones, as well as the function of your stomach, intestines and colon. Keeping the proper potassium balance in your body ensures that each of these functions works right. A well-balanced diet that includes fresh produce, meat and dairy foods likely supplies all of the potassium you need. A potassium deficiency can occur if you eat too much sodium, and symptoms include weakness, fatigue and muscle cramps.
Additional Nutrients in Jalapenos
Jalapenos are a more impressive source of vitamin C than of potassium. One jalapeno pepper supplies about 17 milligrams of vitamin C, which is 22 percent of the 75 milligrams women should have every day, and 18 percent of the 90 milligrams men need. Vitamin C can boost your immunity and helps keep your skin, teeth and bones healthy. Jalapenos also contain a compound called capsaicin, which is what gives them their fiery taste. Capsaicin improves circulation, clears nasal congestion, boosts metabolism and aids in digestion, according to Phyllis A. Balch, a certified nutritional consultant and author of "Prescription for Dietary Wellness."
Wear plastic gloves when you're cutting jalapenos, then wash your hands thoroughly before touching your face, especially your eyes. The spicy compounds in jalapenos can irritate bare skin and cause serious burning in your eyes. One of the easiest ways to add jalapenos to your diet is to mince them and scatter them over Mexican food such as tostadas and burritos. Minced jalapeno also pairs well with grilled hamburgers and hot dogs. Scatter them over a baked potato as another tasty way to eat them. Sliced jalapenos will add a burst of spicy flavor to a vegetable salad or pasta salad. Stir chopped jalapenos into scrambled eggs, chili or vegetable soup, or add them to cornbread batter to kick up the flavor a bit.
Articles For Your Diet
- U.S. Department of Agriculture: Peppers, Jalapeno, Raw
- University of Maryland Medical Center: Potassium
- Harvard School of Public Health: Vitamin C
- Prescription for Dietary Wellness; Phyllis A. Balch
- bunch of green jalapeno peppers image by Elena Moiseeva from Fotolia.com