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Salad has mostly been a side-dish in the Indian diet except for people eating cucumber, carrot or radish with black salt in the afternoon. Onions, cabbage, lettuce, carrots, tomatoes, etc. are usually sliced, sprinkled with a pinch of salt and lemon and served along with meals. Lately, however, salads have been accepted as main meals and it’s time our diets were upgraded.
Salads can be prepared in many creative ways for them to be tasty, appealing, crunchy, nutritious, and filling. They are particularly easy to make and easily available at most restaurants and cafes. Irrespective of the weather, salads can be consumed throughout the year and reap their health benefits. Check out FITFEAST here with which you can get in touch with certified nutritionists at your convenience for personalized diets.
Once you acquire the taste, it’s hard to stay away from their crunchy texture, vibrant colors, and mesmerizing smells. Consuming freshly cut raw vegetables every day is beneficial for your health. The nutrients in the veggies improve your overall health and prevent diseases. They help you maintain a healthy weight and an energy that is reminiscent of younger years. Why not eat vegetables if they give you extra energy and liveliness? Plus, a salad is perhaps one of the easiest foods to prepare.
Leafy greens and raw vegetables are packed with fiber, which is the most important carbohydrate. It helps in regulating cholesterol levels; reduces LDL or bad cholesterol. Fiber is essential in controlling blood sugar as well. Consuming fiber-rich foods helps you lose weight and maintain it in the long run. Fiber promotes healthy bowel movements and prevents bowel disease. Doctors suggest taking a fiber-rich diet because it prevents and reduces the recurrence of several types of cancers like breast, mouth, colorectal, throat, esophageal and others.
Fresh vegetables and fruits are essential for our well being. But that’s nothing you don’t know. Why, then, do we stay away from vegetables and fruits? According to public health experts, you can lower blood pressure, reduce the risk of stroke, heart disease, eye problems, and digestive distress simply by including fruits and vegetables in your diet. They also keep your appetite in check. While the different colors of fruits and vegetables are very natural to us, you might not know that all of them have different nutrients and you are advised to consume a variety of fruits and veggies in as many different colors as possible.
Moreover, you can add both fruits and vegetables and prepare a delicious salad within a few minutes. They are packed with nutrients and increase the level of antioxidants in your body. Spinach, kale, lettuce, beet greens, watercress, etc. are some of the best green vegetables.
We have already established that fiber has several health benefits. Eating a salad as an entré or a main dish will fill you up faster thereby, making you consume less. Therefore, your salad should be full of as many raw vegetables as possible. These veggies and most fruits are low in calories and high in nutrients. That’s why eating salads every day can help you stay slim or maintain your weight. Replace fatty foods with salads. Eating a salad every day will manifest a difference within a few weeks.
Salads can be topped with several things; sprinkle a couple of tablespoons of raw or roasted seeds. Add sesame, pumpkin, sunflower, chia, ground flax, and other seeds to get your daily intake of good fats. You can also add small quantities of healthy oils like olive oil as well. Add a few slices of an avocado to make your salad even better. These additions help the body in absorbing the lutein, phytochemicals, and protective compounds. Plus, they make the salad more filling.
You must have read or heard that to build and repair muscles, you need to consume protein. That much is true. However, if you skimp on other essentials like veggies and fruits, you might not be getting the best of your exertions. Certain vegetables like spinach are not only good for the bones but for your energy levels and muscles as well. The nutrients present in vegetables improve the performance of the mitochondria – the powerhouse of the cell. This helps you when you workout or perform and exercise. Consume beets, spinach, mushrooms, sweet potato, peppers, etc. The vegetables that cannot be eaten raw can be boiled of course.
Several vegetables that you add in your salad contain Vitamin A and C in the form of carotenoids. Leafy greens like spinach also contain Vitamin C in addition to high amounts of Vitamin A. Carrots are rich in Vitamin A as well. Broccoli, tomatoes, and red peppers have a more balanced mix of these antioxidants. Red peppers, especially, are packed with these antioxidants. Veggies like red lettuce, romaine, and spinach are good for your eyes; they help them adjust from bright to dark in addition to filtering out high-intensity light. This protects them from the damage caused by free radicals.