To achieve a healthy lifestyle it is recommended to consume salads in your daily diet; they bring fiber, vitamins, minerals and healthy fats to our body, which of course are recommended for heart health. Not only do we have to include salads when we are on a diet; on the contrary, it is best to eat them at least once a day, so as to enjoy its great benefits.
There are many possible combinations; vegetables, fruits and grains can be mixed, everything up to your imagination and taste. Nutritionist Amarilis Sanchez, encourages her patients to make a salad “mix” with vegetables, alfalfa, mandarin, orange, goat cheese and walnuts, dressed with a light mayonnaise or yogurt tablespoon, a touch of Dijon mustard and a tablespoon of honey, if you want you can add a squeeze of lemon or orange juice. A real treat!
The daily consumption of salads brings great benefits to our body, because of its cleansing, diuretic and detoxifying properties. Due to its high water and potassium content, low sodium and oil rich characteristic, it helps to remove toxins through the urine. It prevents constipation because of the fiber, favoring the digestion process, and also helps reduce cholesterol levels and blood sugar. Thanks to its low calorie levels, it becomes a perfect ally for weight loss programs, because when you start a meal with a salad, your appetite reduces.
A report by the World Health Organization recommends a minimum of 400 grams of fruit and vegetables every day for the prevention of chronic diseases such as: cancer, heart disease, obesity or diabetes, and particularly in countries that are less developed, it’s recommended to combat micronutrient deficiencies.
The more diverse your consumption of vegetables is, the more amounts of nutrients and vitamins will be found in your body; this is why nutritionists recommend eating grains, such as lentils, as salad ingredients. Specialist Mary Hartley explains that “they are loaded with soluble and insoluble fiber, folic acid, B vitamins, a lot of minerals and important trace elements. One portion provides 55 percent of the daily value of vitamin C and 35 percent of the daily value of iron. “
Similarly, the use of quinoa as a salad ingredient is increasingly common. People use it as a result of its rich contribution in micronutrients; its contents include: potassium, magnesium, calcium, phosphorus, iron and zinc, it also has vitamins B complex, vitamin E, omega 6 and omega 3 acids, and it is high in fiber. For consumption it should be washed gently; it should be rubbed under water and then boiled for 15 to 20 minutes until the seeds are open, you can add it to any salad of your choice.
Ultimately, do not wait any longer! Begin to include it in your daily salad diet, your health is what matters the most, so, no excuses for not doing so, they are easy to make, quick and delicious, with thousands of possible combinations available.
ALFA