Why and How Should I Eat a Taco?

What is a Taco?

However you spell it, taco or tacos, this wonderful Mexican dish is made from wheat or corn thin flat bread rolled around a filling which is traditionally vegetables, cheese, chicken, seafood, beef, salmon or omelet. People love to eat a taco with garnishes such as tomatoes, lettuce, salsa, onions, welsh onions, or coriander. Thus, a taco is worth eating if you are looking to provide your body with a lot of macro-as well as micro-nutrients.

A taco is loaded with tons of nutrients that aim at promoting a good health and well-being. When the wheat bread is rolled around vegetables, it provides your body with power of wheat and lots of antioxidants including but not limited to vitamins, vitamin cofactors, minerals, hormones, carotenoid tarpenoids, natural phenols, phenolic acids, nonflavonoid phenolics, and organic antioxidants.

If you love the taste of a taco that constitutes of thin wheat bread rolled around chicken, salmon or seafood, you will be bombarding your body with multiple nutrients of wheat like dietary fiber, thiamine, riboflavin, niacin, pantothenic acid, folate, choline, vitamin K, calcium, iron, magnesium, and zinc, and lean protein and biotin from lean meat.

Taco- A Wonderful Mexican Dish that Promotes Health

Health Benefits of a Taco

Antioxidants in a Taco Protect Your Heart Health

Studies have shown that antioxidants play a vital role in keeping LDL cholesterol at lower levels. LDL cholesterol is bad cholesterol that makes plaque around artery walls. Once plaque is there, it is more likely to be oxidized by free radicals which are always present in your bodies. When plaque is oxidized, the problem becomes even worse because oxidation leads to formation of raised patches which further narrow arteries.

People who consume lots of antioxidants have a lower risk of developing heart or cardiovascular disease as flavonoids and phytonutrients tend to reduce levels of free radicals in the body, decreasing the likelihood of plaque oxidation.

Antioxidants in a Taco Help Preserve Vision

Antioxidants such as beta-carotene are critical for preserving vision. Beta-carotenes are converted into vitamin A which makes an essential macro-nutrient for maintaining the good health of eyes.

Similarly, antioxidants in tacos like lutein also play an important role in saving your eye sight as retina tissues at the back of your eyeball soak up lutein which is an important carotenoid to ward off free radicals.

Antioxidants in a Taco Boost Brain Function

Numerous scientific studies have yielded that antioxidants like vitamins C and E can lead to a reduced risk of dementia by improving cognitive function.

Vitamin C is found in several ingredients of a taco like tomatoes and lettuce which are used as garnishes. Vitamin E is found in ingredients like eggs, seafood and chicken.

Antioxidants in a Taco Keep your Skin Healthy

A research by Britain scientists have suggested that antioxidants such as flavonoids and vitamin C can help protect the skin from cancer and inflammation.

Vitamin C helps maintain the collagen and the skin pores’ connective tissues, which are responsible for promoting even skin texture and a natural skin glow.

Biotin in Fish Tacos Promotes Healthy Hair Growth and Re-growth

Biotin, also known as vitamin H or Hair vitamin, is an essential nutrient of the Mexican fish, seafood, chicken or omelets taco dish. Biotin helps improve hair growth and re-growth by stimulating hair follicles which in turn generate new hair.

Our hair is made of keratin which is one of the many forms of protein. Proteins are synthesized from amino acids in the body, which are formed as a result of the reaction of biotin and cell enzymes. Consuming foods that contain handsome amounts of biotin helps contribute to hair growth.

If you have been suffering from acute telogen effluvium or chronic talogen effluvium or any other hair condition, prefer eating fish tacos to provide your body with ample amounts of biotin to promote hair growth. No research has shown the effectiveness of biotin in male pattern baldness or female pattern baldness.

Nutrients in a Beef Taco Boost Metabolism

Beef contains higher amounts of iron and zinc than fish or chicken, and is therefore recommended as essential part of a healthy diet provided it is taken in moderation.

Beef also contains 8 essential amino acids needed for metabolism and growth of our bodies.

The major fatty acids in beef include palmitic acid, stearic acid, and oleic acid which increase the calorie content of red meat considerably.

Vitamins in a Cheese Taco Promote Health

When a taco is eaten with cheese filled within it, it confers many effects on the health of an individual. Cheese is mainly composed of protein and fat, and is also rich in several minerals and vitamins.

The majority of protein in cheese is casein which is rich in essential amino acids. Scientific studies have shown that casein in cheese not only does increase absorption of macro- and micro-minerals from the digestive tract, but it also promotes lower blood pressure.

Cheese is one of the richest dietary sources of calcium, which promotes bone health. It also contains fair amounts of vitamin 12 or cobalamin which is vital for the function of the nervous system.

Cheese also contains trace amounts of vitamin K2 which is important for maintaining the good cardiovascular and bone health.

Mexican Taco Recipes

Chicken Taco Recipe

This time-saving and easy-to-make recipe makes a good choice for those mornings or nights when you don’t have time to prepare breakfast or dinner.


  • 2 pound chicken breast cut into two halves
  • 1 cup lemon lime marinade
  • 1 tablespoon lime juice
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • Shredded head lettuce
  • 2 chopped tomatoes
  • 8 ounce container sour cream
  • 8 ounce cheddar cheese
  • 12 ounce wheat or maize tortillas


  • Fully cook the chicken in a large skillet over medium heat by applying lime juice, lemonade, olive oil and sauce
  • Season with onion powder and garlic powder
  • Simmer cooked chicken breast in a lemon-lime marinade
  • Warm the wheat or corn tortillas in the microwave
  • Add simmered chicken breast to the bread
  • Place fresh tomatoes, lettuce, salsa, and sour cream in the bowl
  • Serve the delicious chicken taco


Avocado Tacos Recipe

If you want to provide your body with a wide variety of nutrients, then this recipe is definitely for you. Prepare it in the comfort of your home or make at a camp site, this magnificent dish will be worth trying.


  • 6 peeled or mashed avocados
  • 12 ounce corn tortillas
  • 1 cup diced onions
  • 1 teaspoon garlic salt
  • 1 bunch finely chopped cilantro leaves
  • Pepper sauce


  • Mix avocados, onions, garlic salt in a bowl
  • Arrange corn or wheat tortillas in a single layer on a sheet
  • Place in the preheated oven for 2 to 4 minutes
  • Spread tortillas with the avocados and onions mixture
  • Garnish with lettuce or cilantro and sprinkle with sauce of your choice

Vegan Bean Taco Recipe

This tasty taco recipe makes use of black beans, onions, peppers, garlic and cornmeal as taco fillings.


  • 12 ounce rinsed and mashed black beans
  • 1 teaspoon olive oil
  • 1 diced onion
  • 2 cloves garlic
  • 1 teaspoon chili powder
  • 1 cup salsa
  • 1 tablespoon cumin
  • 1 tablespoon cornmeal
  • 1 teaspoon cayenne pepper


  • Heat olive oil in a fry pan
  • Stir in garlic, onion, mashed beans, and bell pepper
  • Add yellow cornmeal, cayenne, chili powder, salsa, and cumin
  • Cover and cook for 10 minutes
  • Spread tortillas with the mashed beans mixture
  • Garnish with tomatoes or celery or cilantro and sprinkle with sauce of your choice

Chard Taco Recipe

This simple and delicious recipe is fun to make and nutritious to eat. Serve it with lettuce and tomatoes as garnishes to make this recipe even more nutrient-dense.


  • 2 bunch Swiss chard
  • 2 large onions
  • 1 tablespoon olive oil
  • 3 cloves garlic
  • 1 cup chicken broth
  • 12 wheat or corn tortillas
  • 1 cup low-fat cheese
  • 1 cup salsa
  • 1 tablespoon red pepper flake
  • 1 pinch salt


  • Remove the tough stems of chard bunch and cut leaves cross-wise into 1-inch slices
  • Cut onions into 1/2-inch slices
  • Mince the cloves
  • Heat the olive oil in a fry pan and stir in the onion
  • Cook the onion until it has turned golden brown
  • Add the garlic and red pepper and stir in the chicken broth
  • Add Swiss chard and salt and cook over low heat
  • Simmer until chard is tender
  • Stir the mixture until the liquid evaporates
  • Remove from heat and set the fry pan aside
  • Warm the tortillas in a microwave oven for about 2 minutes per side
  • Fill the warm tortillas with the chard
  • Top the taco with cheese and salsa

Potato Tacos Recipe

Mashed potatoes with green onions and cheddar cheese, potato taco recipe is indeed a dish to eat.


  • 4 large potatoes
  • 1 cup soy milk
  • 1 cup chopped green onions
  • 12 ounce corn or wheat tortillas
  • 1 cup shredded cheddar cheese


  • After boiling potatoes, transfer them to a large bowl
  • Pour in soy milk and mash mixture
  • Stir in cheese and onions
  • Put 2 tablespoons of potato mixture into the tortilla
  • Fry tortillas in olive oil
  • Fry over medium heat until potato tacos become crispy
  • Serve with lettuce or tomatoes or ranch dressing

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