Ones a Week Is Enough? Wrong!
Eating a salad twice a day for lunch or as a side dish to your sandwich, instead of fries or chips, is an easy, healthy change you can make right now. Salads help you meet your nutritional needs by providing vitamins, minerals and fiber, and they may help you manage your weight.
The U. S. Department of Agriculture recommends eating at least two and a half servings of vegetables per day.
To eat a healthy salad is also extremely beneficial for your hair, skin and general health and well-being. If you need to be more convinced to prepare a bowl of salad, here are 5 reasons why you should eat salad every day.
1. A NATURAL SOURCE OF FIBER
The best thing about eating a bowl of salad every day, is that it contains a great amount of fibers that keeps you full for a long time and can help you lose weight. Fibers also aid in digestion, and they’re a great way to fight constipation
- Fiber helps to reduce LDL or “bad” cholesterol.
- It helps to control blood sugar.
- It normalizes bowel movements, and aids in the prevention of bowel disease.
- Adequate fiber intake helps with weight loss and healthy weight maintenance.
- Proper fiber intake has been shown to reduce the recurrence and prevention of a number of cancers including colorectal, breast, mouth, throat and esophagus.
2. SALATS HAVE ALL VITAMINS YOU NEED
If you include several kinds of vegetables in your salad, you will end up having the most nutritious meal of your day. The basis of any salad, leafy greens, offer a huge nutritional benefit. Super greens group are: kale, spinach, beet greens, watercress and Romaine lettuce. Two cups of leafy greens provide two of these servings and 1/2 cup of chopped mixed vegetables on top of a salad adds another serving. Salad greens, such as green leaf lettuce, contain vitamins A, C, B and K.
3. 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.
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.
Chia has come a long way since it first sprouted out of funny pottery in TV commercials. These tiny seeds pack in 10 grams of fiber in a 2-tablespoon serving. They also contain proteins, omega-3 fatty acids, antioxidants, and minerals like: iron, calcium, magnesium, and zinc.
4. PROTECTS YOUR HEART
Romaine lettuce contains two key nutrients in significant levels that help to protect the heart muscle: folate and fiber. High levels of folate have been shown to assist in the prevention of stroke and cardiovascular disease.
5. IMPROVES MUSCLE PERFORMANCE
Well, Popeye knew his stuff. 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.
“A salad is not a meal, it is a style.”
– Fran Lebowitz
Studies have also shown that spinach can help to boost brainpower by keeping the mind alert. High in vitamins C, A and K, previous research has suggested that spinach could help people battling weight problems to stay slim, by slowing the digestion of fat and fooling the body into feeling fuller for longer.