One of the simplest yet healthiest options to include in your daily diet is a vegetable salad. They are colorful, crunchy, and a little dressing adds more than just good health to the salad. Considering the variety of vegetables we have, making a salad with at least three of them per day could bring in a major difference in your health.
Mentioned below are the reasons why you should include a bowl of salad in your diet to take a step towards healthy living.
Benefits Of Vegetable Salad
1. Aids Digestion And Prevents Constipation
We have read it a thousand times already! Raw vegetables are a great source of fiber. It is amazing how the fibers that do not get digested by our system, do something so beneficial to us. They help in digestion by ensuring proper absorption of nutrients and also prevent constipation.
This, in turn, keeps any bowel-related infections or diseases at bay. Studies show that including a bowl of salad in your daily diet drastically reduces your chances of getting a colorectal, throat, or esophageal cancer.
2. Helps You Cut Down On Calories
Being low in calories, a vegetable salad should top your list, if your goal is to lose weight. If lesser calories are one fact, the feeling of fullness it imparts is another reason why you must consider eating it. Salads stay in your intestine for longer times, keeping you satiated. This prevents munching on unhealthy snacks or eating heavy meals in one go.
3. Fights Free Radicals
The color of the vegetable does not just make it look appetizing but also promotes health benefits. For example, lycopene, a pigment present in red-colored vegetables like tomatoes, carrots, beetroots, and red peppers is an antioxidant. Purple-colored vegetables like eggplant and turnip also have the same. They fight the free radicals which are responsible for cancer and heart disease. They also prevent the signs of aging like wrinkles and fine lines.
4. Boosts Energy
Vitamin-K present in spinach, broccoli, cabbage, and Brussel’s sprouts aids in building stronger bones. Apart from this, it also improves the mitochondrial function, which is the powerhouse of the cell. Mitochondria produce energy and an improved function of the same, boosts your energy levels.
5. Enhances Muscles
Beans and legumes are excellent sources of protein which directly contribute to adding muscle mass, building cartilage, and making bones stronger. Proteins are also necessary for hormone and enzyme synthesis. Thus, replacing your commercially available protein shake with this protein-rich salad is an easy and natural option.
6. Provides Your Body With Healthy Fats
A salad dressing made with olive oil or olives doesn’t just give a creamy texture to the salad but also provides your body with a punch of healthy fats. Nuts like walnuts and almonds; and seeds like sunflower seeds and chia seeds give your salad a cholesterol-free fat dose. Adding avocados is yet another option. They are rich in omega-3 fatty acids which are required for a healthier functioning of the brain.
7. Improves Immune System
Yellow vegetables like squash, yellow bell peppers, and zucchini are rich in vitamin-C which play a vital role in maintaining a stronger immune system. Sweet potatoes, carrots, and other orange veggies also benefit the immune system and eyesight.
Apart from these, eating raw vegetables maintains fluid levels in the body, keeping your skin hydrated and making your skin glow.
Before making that colorful bowl of salad, make sure the vegetables are washed thoroughly, to remove any dust or pesticides. Also, do not opt for packaged salad dressings which might be loaded with fructose syrup and unhealthy oils. Stay away from mayo, as it only adds unwanted calories to your healthy salad.