Here’s a list of some healthy salad ingredients, health experts and nutritionists keep reminding us to prepare foods that are colorful to get the best benefits for mind and body, as well as for spiritual aspect.
We love salads – only when they taste so good and colorful to look at. The right salad is overflowing with antioxidants, protein, fiber, essential minerals, and healthy fats.
The Louisiana State University conducted a study and showed that people who eat salads every day tend to get daily intake of needed essential nutrients. The study also noted that men who eat beyond 60 grams of veggies each day increase their life by two years.
We are giving some healthy tips to get essential nutrients and maintain those flat-belly goals for wholesome mind and healthy body.
A single cup of spinach provides 58 micrograms of folate and eating at least 300 micrograms of folate each lowers risks of stroke by about 20% and reduces risks of developing heart problems by 13%.
Spinach gives us Vitamin A, Vitamin B6, Vitamin C, Vitamin E, Vitamin K, protein, fiber, potassium, and calcium. It helps us combat heart diseases, Alzheimer’s disease, osteoporosis, depression, diabetes, weight problems, and some cancers.
Red Leaf Lettuce
It takes 4 red-leaf lettuce leaves to provide us with 1,213 micrograms (mcg) of antioxidants, 1,172 mcg carotenoids lutein, 96 mcg of Vitamin K, and zeaxanthin. It also gives us Vitamin A, Vitamin B6, Vitamin C, potassium, and folate.
Red leaf lettuce helps lower risks of osteoporosis, Alzheimer’s disease, macular degeneration, hypertension, heart and weight problems, and cancer.
Carrots are bursting with provitamin A carotenoids – compounds from plants that gives color and function as antioxidants. One-fourth cup of shredded carrots will provide us with a generous 4,623-IU Vitamin A and 2,279 micrograms (mcg) of beta-carotene. Vitamin A is proven to improve vision and growth of bones, regulate immune system, and lowers risks of lung cancer. Other vitamins and nutrients that we get from carrots are Vitamin C, Vitamin K, potassium, and fiber to lower risks of osteoporosis, hypertension, weight gain, and cancer.
Just a one-fourth cup of red kidney beans provides that bursting 6,630 mcg of antioxidants to combat diseases, and a 3-gram fiber. Kidney beans also gives us folate. They lowers risks of diabetes, Alzheimer’s disease,heart problems and cancer.
Three spears of broccoli give us 294 milligrams (mg) of potassium that combat effects of sodium by dilating blood vessels and increasing sodium excreted in our urine. This helps lower blood pressure and shield us from stroke.
Other nutrients that we receive from broccoli include Vitamin A, Vitamin B6, Vitamin C, Vitamin K, calcium, folate, fiber, zeaxanthin, and lutein. They help us combat hypertension, Alzheimer’s disease, heart problems, osteoporosis, diabetes, and cancer.
A four-cherry tomato will provide us with 1,48 mcg of lycopene which is best known as cancer fighter. Other nutrients and vitamins that we receive from tomatoes are Vitamin A, Vitamin C, Vitamin K, potassium, and fiber to reduce risks of heart diseases, osteoporosis, hypertension, diabetes, and cancer.
Yellow Bell Peppers
Do you know that 4 stips of yellow bell pepper gives us 48 mg of free-radical fighting Vitamin C. Arizona State University conducted a study that showed Vitamin C helps one lose weight by aiding in fat oxidation, or the ability of the body to burn fats.
Yellow bell peppers also provides us with Vitamin A, Vitamin B6, potassium, and folate for lowering risks of Alzheimer’s disease, heart problems, weight gain, and cancer.
A single tablespoon of almonds gives us a generous 2.2-gram of alphatocopherol which is a Vitamin E that lowers risks of Alzheimer’s disease. Other nutrients that almonds provide us are protein, fiber, and monounsaturated fats to reduce risks of Alzheimer’s disease, heart problems, diabetes, depression, and cancer.
Sunflower Seeds and Flaxseed
We receive an 8.35-mcg of selenium from a tablespoon of sunflower seeds and 2.3-gram of omega-3 fatty acids from flaxseed to help us lower risks of Alzheimer’s disease, depression, and heart disease. They also give us Vitamin E and fiber.
We receive 476 mg of calcium and 26 IU of Vitamin D from 4 cubes of Swiss cheese. Vitamin D is known to help us lower risks of pancreatic, prostate, and testicular cancers. It also gives us Vitamin B12 and protein to combat osteoporosis, stroke, and Alzheimer’s disease.
Chunk Light Tuna
It is proven that tuna has no trans fat. We receive a healthy 11-mg niacin from three-ounce serving of chunk light tuna to help lower risks of cholesterol and aid in processing our body fat. A research conducted by the University of Rochester showed that niacin increases HDL cholesterol and reduces triglycerides. Other nutrients that we receive from chunk light tuna are Vitamin B12, selenium, and protein for combatting heart problems and diabetes.
Extra-Virgin Olive Oil and Balsamic Vinegar
A single tablespoon olive oil gives us a healthy 10-gram of monounsaturated fat. Balsamic vinegar is known to have plenty of antioxidants for improving vascular function when ingested with high-fat foods such as olive oil. This helps lowers risks of heart problems.
When added to orange, green, red, and yellow vegetables and fruits, they increase the amount of providing us with nutrients and vitamins to combat cancer, repair immune system, improve vision, and strengthen bones from Vitamin A, Vitamin E, Vitamin K, and carotenoids.
Use of Alternative Oils for Salads
Extra Virgin Olive Oil or EVOO, is a healthy dressing base for any salad and there are other alternative oils that boost nutrients and vitamins from salads.
Avocado Oil is made from squeezed avocados. This oil is loaded with healthy monounsaturated fats that may aid in improving cholesterol and fend off hunger-feeling. It has Vitamin B, Vitamin E, and potassium.
Flaxseed Oil, also called linseed oil, is rich in ALA which is an essential omega-3 fatty acid that helps in maintaining healthy weight, lower risks of heart diseases, promote healthy blood vessels, and reduce inflammation condition.
Walnut Oil is has a nutty taste but rich in polyunsaturated fatty acids to help in burning calories. It also contains omega-3 fatty acids. Walnut oil also aid in maintaining blood pressure levels down.
Do you want to share with us your salad recipes with one or more of these healthy ingredients?
If you love your eyes, check out our article about: Eating the right foods for healthy eyes
For more salad recipe ideas check out: Dam Delicious