A Salad a Day to Keep Disease and Aging at Bay: Benefits of Eating Salads


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A salad is usually a cold dish, containing raw greens such as lettuce combined with many other vegetables, toppings, served with small dressings of food pieces, meat, fruit, pasta and Irish potatoes sometimes mixed in mayonnaise.

According to an article from the Harvard School of Public Health, the idea that fresh vegetables and fruits are essential to our good health and well-being isn’t anything we haven’t heard before, but it’s good to be reminded of it every so often.

“A diet rich in vegetables and fruits can lower blood pressure, reduce risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar which can help keep appetite in check,” Harvard school of public health.


Eating a large amount of fresh, raw vegetables each day can have a significant health impact to your life; salads contain Vitamin A, Vitamin C, and Beta–carotene, calcium, folate (important in red blood cell formation and for healthy cell growth and function) fiber, and phytonutients (a substance found in certain plants which is believed to be beneficial to human health and help prevent various diseases.

Eating a daily salad diet, or adding salads to your meal is essential for various reasons;

They are natural fiber; your leafy greens and raw vegetables are a source of natural fiber, consuming them each day helps to reduce on bad cholesterol, controls blood sugar, bowel movement, helps in the prevention and reoccurrence of a number of cancers–colorectal, breast, mouth, throat and esophagus.

Protects the Heart; two key nutrients are contained in lettuce, that help to protect the heart muscle, high levels of folate assists in prevention of stroke and cardiovascular disease.

Improve Muscle Performance; the nutrients found in spinach not only help to build strong bones, 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.

Protects the eyes peepers; Dark green leafy vegetables are rich in the antioxidant lutein, which is found in the green leaves like spinach, Romaine and Red Lettuce help the eyes to adjust from bright to dark, and to filter out high intensity light levels, protecting them from the formation of damaging free radicals.

Salads help in healthy fat intake; adding roasted seeds of pumpkin, sesame, sunflower, chia and a slice of avocado help the body to absorb all protective compounds rich in calories, dietary fiber, calcium, iron, potassium and protein.

Eating salads helps in weight control; eating a fiber-rich salad before your main course 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 more raw vegetables you can incorporate into your salad, the greater the potential positive effects will be.

They are easy to make, and in a hot season, a cool crisp salad can be so refreshing before having a heavy meal, it’s easy to make and quite affordable.



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