Have you ever made a resolution to eat healthy? Do you know what to eat? The answer is quite simple: add green salad to your regular life and witnesses the power of greens. Green salads are the single most popular type of food that is easily available anywhere.The overpowering benefits of green salad make it join the ranks of foods that you cannot ignore. Green salad is considered as a stepping stone to a healthy lifestyle, fulfilling our everyday mineral needs.
WHICH ARE THE SALADS?
HOW TO MAKE YOUR PERFECT GREEN SALAD
Every green salad is only as healthy as its ingredients. Try to fill your plate with healthy greens rather than sidelines and dressings which are loaded with calories and devoid of nutrition. A balanced green salad should provide you a good mix of iron, folic acid, potassium, magnesium, vitamins (C and K) and beta carotene.
• Iron: A perfect healthy body requires iron for immunity. Along with that iron helps in formation of hemoglobin (red blood cells) and provides sufficient supply of oxygen to the major organs.
• Folic Acid: Folic acid enhances cell development and mental stability. It is very vital for pregnant women.
• Vitamins: Green salads have an abundance of vitamin C and K. vitamin C helps in treating asthma and throat infections. Vitamin K controls blood clotting and adjusts sugar level. Research conducted by Tufts University of Boston shows that the lack of vitamin K in women reflects in low bone material density.
• Magnesium: Magnesium normalizes high blood pressure and assists in treatment of heart related diseases.
• Beta carotene: Beta carotene helps regulate cholesterol levels and minimizes the chances of heart failure.
BENEFITS OF GREEN SALAD
Green salad is a blend of different fruits and vegetables. Consuming this heterogeneous blend of healthy components will make you feel and look healthy. Integrating the habit of eating green salad can bring about remarkable results in terms of weight loss as well as overall health. Listed below are some benefits of green salad.
HELPS IN REDUCING WEIGHT
All green vegetables contain an ample amount of cellulose and fiber both of which are instrumental to weight loss. Fiber satisfies the appetite so that you feel full sooner and assists in digestion. Fiber is also responsible to emulsify bile salts and it breaks the cholesterol in the process. This is why heart patients are encouraged to add green salad to their routine.
Green salads are known for their composition of variety of vitamins(C, K, A) and lutein. Vitamin A helps eyes to respond to various light changes while lutein screens high concentration light that often damages our sight.
Vegetables such as spinach and watercress are rich in vitamin K and A that helps maintaining and building required bone mineral density. Low intake of spinach and watercress may cause low bone mineral density, the symptoms of which are more visible in females. This in turns leads to conditions such as osteoporosis.
REDUCES THE RISK OF DIABETES
Magnesium is the core component of green salad. Type 2 diabetes and insulin resistance is linked with low level of magnesium content in the body.
Lactucarium,the white substance we often see while cutting lettuce has sleep inducing property which helps you relax. A deficiency of greens in the diet can lead to insomnia and other sleeping disorders.
HELP REDUCING TOXINS
Vegetables such as lettuce help in reducing the harmful toxins and maintain a proper acid/alkali balance. Balanced pH level has many upsides including positive and clear thinking.
The phrase written by Brillat-Savarin, “you are what you eat” clearly signifies the fact that a body is just a mere reflection of a person’s diet plan. If you want to look and feel healthy better add green salad to your daily routine. Don’t add anything new to your diet without consulting your doctor first though!
REV UP YOUR MUSCLES
Recent Swedish research found that inorganic nitrate—abundant in spinach—resulted in muscles using less oxygen. The study, which had healthy participants ride an exercise bike before and after taking a dose of nitrate, found it improved the performance of the mitochondria—which power our cells—in muscles.
PROTECT YOUR HEART
Whip up a Caesar salad to benefit from romaine’s high levels of two heart-healthy nutrients: Two cups (500 mL) of shredded romaine contain 40 percent of your daily needs of folate and 10 percent of fibre. A study done at Tulane University in New Orleans showed that the higher the level of folate in a person’s diet, the lower the risk of stroke and cardiovascular disease. Soluble fibre has been shown to reduce the level of LDL (low-density lipoprotein) or “bad” cholesterol.
REDUCE RISK OF DIABETES
Chronic magnesium deficiency has been linked to an increased risk of type 2 diabetes and the development of insulin resistance. Two cups (500 mL) of spinach contain 16 percent of your daily magnesium needs; arugula has six percent.
COMBINATION WITH NON VEG DIET
Non vegetarian diet is lacking fibers and carbohydrates, which can be provided by green salads. So with non vegetarian meal, add ample amount of green salads. Medifit Biologicals recommends eating green salads first preferably, before consuming non vegetarian meal as fibers will be readily available for body when you consume non vegetarian meal.