Khaberni - Salad is a versatile dish that can be eaten as either a side or a main course, offering a wide array of ingredients to satisfy all tastes, and most salads consist of a vegetable base, but sometimes fruits, nuts, seeds, toasted bread, and protein sources are added.
Thus, it is a great balanced meal, but should you eat one daily? And if so, what happens to your body?
The five daily servings
According to "Stars Insider", dietary guidelines recommend eating 5 servings of fruits and vegetables daily. But of course, this is easier said than done.
However, if you eat salad daily, you can cover all your five servings.
Chronic diseases
Assuming the salad is rich in vegetables, you'll benefit from all the antioxidants and vitamins and minerals, which in turn may help reduce the risk of chronic diseases.
And if you add leafy greens to your salads, such as spinach, kale, and cabbage, it could benefit the heart and arteries.
Cognitive decline
Adding leafy greens to your salad can help reduce cognitive decline, based on a study conducted in 2018.
Digestion
Many vegetables and fruits are rich in fiber, which improves bowel movement. This leads to better digestion and more consistent stools.
And a salad dish may help keep blood sugar levels under control.
Heart health
The vitamins and minerals found in salads benefit your heart health. The same applies to the fibers in them, which make you feel full, mean fewer calorie intake, and thus maintaining a healthy weight.
Salad as a source of healthy fats
Consuming fats is necessary for several reasons, including the absorption of fat-soluble vitamins. This means that adding healthy fats to your salad (such as extra virgin olive oil) is a way to ensure all the vitamins found in vegetables and fruits are properly absorbed.
You can increase healthy fats in the salad by adding avocado, nuts, and seeds, which also boost heart health.
Weight
You might lose some weight if you start eating salad daily, as you won't be eating other foods. This can sometimes lead to a calorie deficit and consequently weight loss.
You might lose carbohydrates
You can get carbohydrates from vegetables (usually complex ones) and from fruits (often simple ones), but depending on your energy needs, you might benefit from consuming more carbohydrates.
The salad once
Eating one salad a day is better than just eating salad every day, ensuring you get all the nutrients your body needs.
Blood pressure
Eating a salad dish daily can help lower blood pressure. Some common ingredients in salads have great benefits in controlling blood pressure, such as potassium-rich chard.
In addition to potassium, tomatoes contain lycopene, a strong antioxidant.
Muscle building
Salads need not be bland and low in protein, quite the contrary. It's all about experimenting with different protein sources.
To enhance the benefits of a salad dish, add to it: chicken, salmon, tuna, shrimp, cheese, boiled eggs, and tofu, to name a few.
