Discover good reasons to include more vegetables in your daily meals
Salads are a delicious and versatile option that not only pleases the palate but also offers a multitude of health benefits. Prepared with vegetables and even fruit, they are rich in nutrients essential for the correct functioning of the body and, despite being seen as a typical dish for losing weight, they go beyond.
“Salads are important in the daily menu not only for those who want them lose weight, as they provide a light, nutritious and healthy diet. Leaves and vegetables are foods rich in fiber which contribute to the proper functioning of the intestine”, explains nutritionist Solange Ventura.
Next, check out the 10 benefits salads provide and how to consume these foods correctly!
1. Improves intestinal function
Fiber-rich foods, such as whole grains, fruits, vegetables and greens, often used in salads, play an essential role in gut function. “[Estes alimentos] They promote intestinal transit, as they play an important role in the formation of the fecal panel and in the maintenance of the intestinal flora”, explains nutritionist Ronimara Santos.
2. Maintains eye health
Some salad ingredients, such as spinach, watercress and carrots, are rich in it antioxidants which promote eye health and help prevent age-related vision problems.
3. Reduces the risk of cardiovascular disease
Regular intake of vegetables and leafy greens, combined with a healthy lifestyle, can reduce the risk of cardiovascular disease, as many of them improve heart function. “The consumption of fruit, vegetables and greens is associated with a lower incidence and mortality from heart disease and its risk factors, such as obesity and type II diabetes”, underlines Priscila Bernardes, coordinator of the Nutrition course at the Center Newton Paiva University.
4. Increases satiety
Thanks to the high content of fiber and water, salads help increase the sense of satiety, which can reduce the excessive consumption of calories and prevent anxiety, since food has a very close relationship with the disorder, which uses the food as a means to control emotions. “The act of binge eating can lead to weight gain and increased anxiety,” says Dr. Rizzieri Gomes, a cardiologist and quality-of-life specialist.
5. Strengthens the immune system
The nutrients present in salads, such as C vitamin, beta-carotene, minerals, antioxidants and omega 3 help strengthen the immune system, making the body more resistant to diseases. This is because they fight free radicals, reduce inflammation and regulate the system’s response to fight disease.
6. Promotes hydration of the body
Many salads contain ingredients with high water content, which help keep the body hydrated, which is also effective for immune system function. «We can hydrate the body in two ways: drinking liquids is the most effective way and includes, in addition to water, natural juices, coconut water and herbal teas such as chamomile, fennel and lemon balm. The second way occurs through the ingestion of foods that contain water in their composition. Among the options that provide more hydration are fruits and vegetables, such as watermelon, strawberries, peaches, courgettes, cucumbers and tomatoes”, says Cintya Bassi, coordinator of Nutrition and Dietetics at São Cristóvão Saúde.
7. Preserves skin health
Salads are a rich source of nutrients for skin health, as they are prepared with components such as green leaves, tomatoes, carrots and avocados, which are rich in vitamins and antioxidants. Vitamin E, for example, contained in seeds and nuts, helps protect tissues from damage caused by free radicals, preventing aging.
8. Reduces stress
Although salads may not have a direct effect stress reduction, A balanced diet can play an important role in managing stress. This is because some of the ingredients found in salads, such as avocado and nuts, contain nutrients that have a calming effect on the body.
9. Improves brain health
Salads are prepared with ingredients such as eggs, vegetables, green leaves, grains and fish, which help brain function and make learning more effective. “Adequate nutrition and lifestyle changes, including physical and mental exercise, can contribute greatly to the proper functioning of the brain, as well as facilitating the capture of neurotransmitters essential for memory,” explains nutritionist Carla de Andrade.
10. Check your blood sugar
Consuming salad every day helps control the amount of sugar in the blood, since the fibers present in vegetables reduce the absorption of glucose into the blood, avoiding spikes in blood sugar which, according to nutritionist Fernanda Sobral, translate into “less release of insulin”, a hormone that ‘brings’ glucose into the cells to be used and promotes the storage of fats when they are in large quantities.”
Prepare salads correctly
Despite the benefits, salads need to be prepared correctly to be effective for the body’s health. Some of the recommendations include:
- Choose fresh and varied ingredients: choose vegetables, green leaves, fruit and other fresh and varied ingredients to ensure a salad rich in flavor and nutrients. Try different combinations of colors, textures and flavors to make your salad more interesting;
- Wash the ingredients well: Be sure to wash all ingredients thoroughly before preparing to remove dirt, chemical residues and bacteria. Dry them well to prevent the salad from becoming watery;
- Add protein: To make your salad more substantial and satisfying, add a source of protein such as grilled chicken, fish, tofu, hard-boiled eggs or beans. This also helps balance blood sugar levels and keeps you full longer;
- Prepare a light and tasty sauce: avoid ready-made sauces rich in calories and sodium. Instead, make a light, healthy dressing at home using ingredients like olive oil, balsamic vinegar, lemon juice, mustard, garlic and fresh herbs. Try different combinations to find your favorite;
- Season with herbs and spices: Add extra flavor to your salad with fresh herbs, such as basil, parsley, coriander or mint, and spices such as black pepper, cumin or paprika. This adds depth and complexity to the flavors;
- Serve immediately or store properly: Serve your salad immediately after preparing it to keep the ingredients crunchy and fresh. If you need to preserve it, keep it in the refrigerator in an airtight container and add the sauce only when serving to prevent the ingredients from becoming soggy.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
