As you all know that preparing salad is very simple and easy, we can find this item in every restaurant. And keeping the benefits of salad in mind, if we make a habit of eating salad in both summer and winter, mostly green leafy salad, then, believe me, this habit will prove to be very good for you. So why not adopt this habit for your health? 

As someone has rightly said; 

"A SALAD A DAY KEEPS DISEASE AND AGING AT BAY" 

Let's see the benefits and ingredients of salad to get as many nutrients from the salad.

 

 

 

BENEFITS OF SALAD 

 

• Natural Way To Get Fiber 

 

The green or raw vegetables used in a salad is a perfect way to get natural fibers, and taking a fair amount of fiber every day is also suitable for health. 

1. Fiber lowers LDL and cholesterol levels. 

2. Fiber helps to control blood sugar. 

3. By consuming the right amount of fiber daily, weight is reduced, and a healthy weight is maintained. 

 

 

• Nutritional Benefits Of Fruits And Vegetables 

 

We all must have heard that fresh vegetables and fresh fruits have great benefits. So why not implement them? I would like to tell you a quote from HARVARD SCHOOL OF PUBLIC HEALTH; 

"Taking A Diet Rich In Vegetables And Fruits Also Maintains Blood Pressure, Reduces The Risk Of Diseases Like Heart Diseases And Heart Stroke, Save The Humans From Some Types Of Cancer, There Is No Digestive Or Eye Problems. And Blood Sugar Level Is Also Low, Due To Which Natural Appetite Is Also Very Good" 

 

The salad's plate base is made from green vegetables such as spinach, beet greens, watercress or romaine lettuce, etc. And the bright color fruits and veggies such as orange, tomatoes, carrots, cranberries, pomegranate, avocado, cucumber, sweet corn, etc. help make the salad more beautiful to look at. These are also an excellent source of nutrition.

 

 

 

• Makes Bones Strong 

 

Vitamin K plays a vital role in women's bone mineral density. For healthy bone growth, it is essential to take vitamin K correctly every day, which is 100% from a cup of watercress and 120% from a cup of radicchio, whereas 170% from a cup of spinach. 

 

• Improves Skin Tone 

 

Fresh vegetables contain water in high quantity, maintained in our body, and our skin tone also improves. 

 

• Protects The Heart 

 

There are two nutrients in Romaine Lettuce, found in considerable quantity, which help protect heart muscles. Excessive intake of folate prevents heart stroke and cardiovascular disease. 

 

• Improves Muscles Performance 

 

As we all know, Popeye loves to eat spinach, so it turns out Popeye knew his stuff. The nutrients found in spinach help us make our bones strong, but they also help improve the performance of mitochondria (the powerhouse of cells in the human body). 

SALAD MISTAKES TO AVOID 

 

• Among the worst offenders is salad dressing; as we all know, fructose corn syrup is often used for flavor in salad dressing. Due to the high sugar level in low-fat dressing, fructose is often added for flavor. 

 

 

• Fructose reduces excess insulin or leptin resistance from your diet, due to which there is a high chance of diabetes and other chronic diseases. That's why you should avoid these added sugar as much as you can.

 

 

• Instead of doing these artificial dressing, you may do your sauce using oil, herbs, vinegar or lemon, etc. When mixed with salad, it will have a good effect on your body. For example, The healthy fats found in olive oil assist in the breakdown and absorption of nutrients.

 

 

•  One more mistake that we make while preparing salad is to add cooked or processed food in our salad. Ingredients like daily meats (contain a high level of nitrates and preservatives), full-fat cheese, croutons/ salted or candied nuts are added in a salad just for texture and flavor. Still, they also contain many calories, unhealthy fats, and extra sugar, which is not suitable for health at all. 

 

 

Now, you all know the benefits of having a salad. Also, we have told you about the mistakes that you should avoid while making a salad. So, keep these things in mind and try to have a salad every day. We wish your good health.