To look refine, make healthy choices while you dine

Eating a salad is essential in daily life the fat in salad dressing helps absorb essential nutrients such as lycopene and alpha- and beta-carotene. People who eat salads and raw vegetables are more likely to meet recommended intakes for vitamins C, E and Vitamin B.

Here are the benefits of eating salads:

1. Salad is a natural source of fibre

 Leafy greens and raw veggies are a superb source of natural fibre, and consuming enough fibre each day has several health advantages:

  1. A) Fibre helps to reduce LDL or “bad” cholesterol.
  2. B) It helps to control blood sugar.
  3. C) Adequate fibre intake helps with weight loss and healthy weight maintenance.
  4. D) It normalizes bowel movements and aids in the prevention of bowel disease.
  5. E) Proper fibre intake has been shown to reduce the recurrence and prevention of several cancers, including colorectal, breast, mouth, throat and oesophagus.

2. Nutritional benefits of fresh fruits and vegetables

It’s essential to eat a variety of fresh fruits and vegetables, in as many different colours as possible. Combining them in a salad is both comfortable and delicious. Loaded with vitamins and minerals, eating a salad a day will also increase the level of powerful antioxidants in your blood. Brightly coloured fruits and vegetables in the “red” family are of particular nutrition benefit. This includes products with orange, purple, red and burgundy flesh. Some examples are tomatoes, red and orange peppers, carrots, strawberries, nectarines, peaches, plums, blueberries, blackberries, cranberries, and pomegranates.

3. Load up on salads for weight control

Eating a fibre-rich salad before your entree will help you to feel full faster, so you’ll consume fewer calories than you might when a meal is served without this appetizer. The raw vegetables you can incorporate into your salad, the higher the potential positive effects will be.

4. A daily salad will aid your intake of healthy fats

Add a couple of tablespoons of mixed raw or roasted seeds like pumpkin, sesame, sunflower and ground flax or chia to boost your daily intake of good fats. Experimenting with different kinds of oils in your dressings will help with this, too. Slicing a quarter of an avocado and adding it to your greens will also give you a boost. These foods also help the body to absorb all of the protective compounds, phytochemicals, and lutein. Adding a healthy fat to your salad via the dressing, or by adding healthy raw nuts or avocado will also make it more filling, as fats are among the most satiating.

5. Build strong bones

Low vitamin K levels are linked with low bone mineral density in women. For healthy bone growth, it is recommended to just 1 cup of watercress (100%), radicchio (120%) or spinach (170%).

6. Improve muscle performance

The nutrients found in spinach not only help to build strong bones, but they also help to improve the performance of the mitochondria – little structures inside our cells that help to produce energy, as well as inform and power our muscles.

7. Protect your heart

Romaine lettuce contains two essential nutrients in significant levels that help to protect the heart muscle: folate and fibre. High levels of folate have been shown to assist in the prevention of stroke and cardiovascular disease.

8. Improves skin tone

The high levels of water found in salad veggies improve hydration in our bodies, which is necessary for youthful skin tone and various essential bodily functions.

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