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Talking Points

Five Condiments and Sauces that Are Good for Your Health

Gravy MixesCondiments and sauces can make huge improvements on bland dishes. Their flavors add more excitement to our meals, while their textures complement a variety of ingredients. Condiments and sauces are not just toppings – they are also food that contains calories and nutrients.

Here are five condiments and sauces that your health can benefit from.


Mustard is one of the healthiest condiments available in groceries. It is the only condiment that you can liberally use when on a diet. Mustard does not contain sugar and are high in selenium and magnesium. It can lower blood pressure and reduce the severity of asthma and arthritis. Mustard is also a source of omega-3 fatty acids, which helps boost the brain.


There are many kinds of gravy available on the market. Conventional varieties are usually high in carbohydrates, but the homemade kind can pack in many nutrients to your meals. According to the chefs at, low sodium brown gravy is high in potassium, which can lower the risks of cancer, heart attacks, and digestive orders. When cooked with vegemite, gravy can also be a high source of B vitamins, specifically thiamin, niacin, and folic acid.


Ketchup can lower the risks of heart disease because of the lycopene it contains. Lycopene is a powerful antioxidant with anticancer and disease-fighting properties. It is also the nutrient that makes tomatoes red. Each gram of organic ketchup has more than 60 percent of lycopene, and contains high levels of vitamins A, C, and E.

Hot Sauce

Hot sauce is high in capsaicin, an antioxidant found in chilies. Capsaicin can improve a person’s metabolism because of its thermogenic properties. It can also cut back hunger-causing hormones, which makes it great for weight management. Apart from this, the heat in hot sauce helps combat sinus problems, such as chronic sinusitis and nose congestion.

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The sour taste of horseradish sauce is a big “ewww” for most people, but its strong flavor contains many nutrients. A study by the Journal of Agricultural and Food Chemistry says that horseradish contains more detoxifying chemicals than broccoli. Horseradish eliminates carcinogens and slows the growth of bodily tumors. It also contains vitamins and minerals such as vitamin C, folate, potassium, calcium, magnesium, and zinc.

When choosing a condiment or sauce, always go for the low sodium and less sugar varieties. Apart from keeping you healthy, these kinds also improve the flavors and nutrients that are already present in your dish. Always remember to keep them on the side and enjoy your sumptuous meal.

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