There is evidence that we do not consume even half of the recommended daily number of vegetables and vegetables, a minimum of 400 grams per day, or what is the same, three to five servings a day. To cover these recommendations, salads can help us, especially in summer.
The salads are very easy to prepare, and its high-water content and other essential nutrients for our body, quench our hunger and thirst for an appetizing way and help maintain well-nourished and hydrated.
10 reasons to include salads in your meals
Due to its concentration in vegetable fibers, salads ensure a good intestinal transit. But that's not your only interest. They also contain vitamin B9, or what is known as folic acid, this vitamin is necessary to protect the heart and blood vessels, and improve memory. Learn about the extended benefits of salads below.
1. Refresh and hydrate your body
More than 90% of the composition of vegetables, the base of salads is water. Eating salad is a quick and easy way to hydrate your body on hot days.
2. They give vitality
The vitamins that vegetables provide are not a novelty, but it is essential that we become aware of the great importance that they should have in our daily diet since they regulate multiple organic processes, such as the proper functioning of the nervous system.
3. They purify the body
The purifying, detoxifying and diuretic action of salads is due to the high-water content, the richness in potassium, the low sodium content of the vegetables that compose them, as well as the presence of essential oils that dilate the renal vessels. Thus, eating salads every day helps to eliminate excess fluids and is beneficial in case of hypertension, fluid retention and oliguria (low urine production). By increasing urine production, in addition to liquids, dissolved waste substances such as uric acid, urea, etc., are eliminated, and therefore, salads are suitable in case of hyperuricemia and gout, joint conditions or various rheumatisms and people with a tendency to forms kidney stones. The most diuretic vegetables: celery, fresh asparagus, endive, endive, onion, parsley.
4. Protect the skin
The sun's rays are the main aggressors for the skin and one of the causes of aging and the development of melanomas. Through various salads we provide the basic nutrients to keep the skin in perfect condition. The brightly colored vegetables (carrot, beet, peppers, tomato, red cabbage, red lettuce, etc.) these green leafy vegetables provide beta-carotene that is transformed into vitamin A, helps us to renew our skin and mucous membranes while giving us the necessary vitamin C, which improves the production of collagen, a protein that keeps the skin smooth and without wrinkles. If accompanied by avocado or dried fruits and seasoned with virgin olive oil and wheat germ, the salad is enriched in unsaturated fatty acids, essential to maintain a structured and hydrated skin, and vitamin E, which prevents the appearance of age spots.
5. Regulate intestinal function
Due to the richness in fiber in vegetables, a salad is laxative, thus preventing or improving constipation. In addition, fiber contributes to lowering blood cholesterol and good control of glycemia (blood sugar levels), beneficial in case of hypercholesterolemia and diabetes.
6. They provide few calories
Very suitable for all people, and especially for those who follow a weight loss diet, of course, without overusing the dressings. In addition, starting the meal with a salad satiates and reduces appetite, which is interesting in these circumstances.
7. They take care of the heart
The abundance of antioxidants (carotenoids -beta-carotene, alpha-lipoic acid, lycopene-, vitamin C, vitamin E, flavonoids, selenium) in vegetables makes salads allies of the heart. The antioxidants block the harmful action of free radicals, substances involved in the development of cardiovascular diseases, degenerative diseases and cancer.
8. Improve digestion
The slight bitterness of vegetables such as endive, celery, lamb's lettuce, chicory, artichoke, endive or radish stimulates the functioning of the gallbladder and liver. In addition, sprouts (soybeans, alfalfa, watercress, radish) and fermented (sauerkraut) enrich the diet in enzymes, and all of this is essential in the digestion of food. Therefore, including these vegetables in the salad, it is an aperitif and invigorating, and they are particularly recommended for those who suffer from dyspepsia, lazy liver and gallbladder disorders. They also provide a good number of digestive enzymes that also help the digestion of the meals eaten after the salad.
9. Prevent anemia
Lack of iron or folic acid is associated with different types of anemia. Green leafy vegetables - chard, spinach, turnip greens, watercress or endive - are especially rich in chlorophyll (with proven antianemia effects), folates and iron, so it is interesting to include them in salads in case of anemia. To take better advantage of vegetable iron (non-heme iron), it is advisable to accompany the menu with foods rich in vitamin C, such as citrus, kiwi, tropical fruits, tomato, pepper, etc. In addition, due to their folate content, salads are essential in the diet of pregnant women to prevent serious disorders in the baby.
10. They are tasty and nutritious
Various lettuce leaves, endive, endives, spinach, lamb's lettuce, onion, cucumber, garlic, carrot, beet, tomato, asparagus, celery, peppers, sprouts. The more variety of vegetables and greens the salad includes, the greater the nutritional wealth and this translates into greater vitality and energy. As a complement to the dressing, brewer's yeast, sesame seeds, wheat germ or other dietary products, in addition to enriching the dishes with vitamins and minerals, provide pleasant flavors.