Eating salads almost everyday is a very healthy option and a super convenient simple meal to make. Salads are colourful, crunchy and fun to eat. Nutritionists always encourage salads as they say that a colourful plate of food is a healthy plate.
A plate of salad is a plate that contains any type of ready to eat food typically served at room temperature or chilled. It can be a mix of vegetables or fruits.
Different types are named based on the base of the salad. For example; potato salad, egg salad, tuna salad use a base of tuna fish, bean salad use a base of bean, noodle salad (noodle based) and garden salad use a base of green leafy vegetables like lettuce or spinach. The commonest type of vegetable salad is the garden salad.
Salad dressings are used for flavouring or topping salads. Most dressings are made from dairy products or a mix of oils and vinegar. Some of these dressings come with a mixture of herbs.
Salads can help you loose weight but all salads are not made equal. Some salads will not help loose weight because of what is added to it like high-calorie ingredients
Greens generally make good salads with low-calorie but it is better to use more of the darker green vegetables like spinach for salad bases which are more nutrient dense and lower calories than lighter greens such as lettuce and cabbage.
Salads may be served at any point of a meal. If used as the main meal then including protein-rich foods are encouraged. It may accompany the main dish where it will be used as a side meal. Some love to use it as an appetizer where it will be a very light meal. However, it can be sweetened or contain fruits and whipped cream when used as dessert.
What are the benefits of eating salads?
Salads are rich in fibre. Fibre rich diets make you eat less and feel full easily and ultimately helps loose weight. High-fibre diets also prevent constipation and lower cholesterol blood levels in the body.
Salads are rich in vegetables that are loaded with water. Eating your water in form of consuming vegetables in the salads help ensure that the body is well hydrated. Water is essential for body functions including waste expulsion. A well hydrated body also helps achieve a younger looking, smooth, supple and even-toned skin.
Salads are high in vitamins and minerals. Examples include: vitamins A, C, E, K and calcium. It also contains iron. Vitamin C helps fight infection, boost iron absorption, maintain healthy bones, gums and beautiful skin. Vitamin K is essential in wound healing and assists blood to clot following injury to prevent excessive blood loss. Calcium is required by the body to build strong teeth and bones. Calcium is also a useful ingredient needed for blood to clot, muscles to contract and for nerves to transmit messages. Iron is an essential nutrient in blood that helps carry the air that we breathe to ensure our metabolism is efficient.
Salads are rich in powerful antioxidants like vitamin C, vitamin E, folic acid, lycopene and carotene. Antioxidants are essential agents needed to mop up toxins released from harmful reactions as a result of daily stressors, sun exposure, aging and illnesses.
Salads made with skinless chicken, turkey breast, salmon, beans or egg whites are excellent at supplying muscle building proteins. They are healthy options for the supply of proteins which the body requires for synthesis of enzymes and hormones. Enymes and hormones help modulate the activities of the body. Proteins are needed for building up of the body and repair of the body.
Salads are lower in calorie and improves satiety. Experts say that starting your meal with a salad usually will help control weight as it helps increase early satisfaction and it is less calories dense.
Do you want to delay aging for as long as possible, prevent diseases and save significant money that would had gone into health care? Then, a plate of salad a day is your readily available, feasible and affordable option.