There’s no doubt salads are good for your health. Whether you’re trying to lose weight, or increase your fruits and veggies, salads are the way to go. In today’s video, we’ll be talking about what happens to your body when you eat salad every day. Salads give you a healthy gut, and help regular bowel movements. But can it give you stronger bones? What about preventing cancer? We’re talking about all of these AND more... 1. You will have a healthy gut and bowel movements All the fruits, veggies, and leafy greens you have in salad are a rich source of fiber. This fiber helps regulate your bowel movements, and aids in relieving symptoms related to constipation. It also reduces your risk of getting a bowel disease. Salads offer you both soluble and insoluble fiber. Soluble fiber feeds the good bacteria in your gut, which improves your digestion.
Insoluble fiber, on the other hand, binds with stool to increase its bulk. The result is smoother easier bowel movements. If you have high blood cholesterol levels, salad will help here as well. That’s because fiber reduces the levels of bad LDL cholesterol in your blood. This means you have a reduced risk of getting a heart disease. It also helps regulate your blood sugar levels. Studies have shown eating the required amount of fiber helps prevent cancers such as colorectal, breast and throat, among others. It also prevents a recurrence of these cancers. Maybe you can start with a delicious salad option. Kale carotene salad can be an ideal option. All you need is shredded carrots, chopped kale leaves, and half a cup of roasted walnuts. Rinsed kidney beans, blueberries, and pomegranate come next. Mix them together in a salad bowl. For dressing, mix in a little Dijon mustard, chopped cilantro and basil. Don’t forget a tablespoon of apple cider vinegar. Now you have a delicious salad ready to eat. What’s your favorite salad? Do you like veggies or fruits in it?
. 2. You’ll Get Nutrients We all know including vegetables and fruits in our diet is necessary for the proper nutrients. A salad might sound boring. But it’s the easiest way to get all the minerals and vitamins your body needs. It also helps increase your intake of antioxidants as well. The pigments in plants are rich in carotenoids, including vitamin A and all other forms like beta-carotene, lutein and lycopene. And why am I telling you about all of these? Because they’re super awesome nutrients your body needs to thrive! Each one of them keeps your body disease free. When choosing which leafy vegetables to add in your salad, you can go for super greens such as kale, spinach and to get the maximum nutrients. If you want a change from similar kinds of leafy vegetables, you can include mizuna. Along with leafy vegetables, you can also add tomatoes, carrots, strawberries, blueberries and pomegranates. Studies have shown that a diet rich in leafy vegetables and fruits can decrease the risk of lung cancer. The nutrition value of the salad also reduces your blood pressure and any digestive issues.
3. You’ll manage your weight Salads are a great way to lose weight, or at least keep it under control. All the vegetables and fruits in your salad are rich in fiber. They keep your stomach full as the fiber digests. This way, you won’t feel hunger cravings between meals. You’ll also end up eating fewer calories with each meal you do have. One study showed having a small salad before a meal reduced calories by as much as 7%. If participants had a larger portion, the calories dropped by 12%. So it’s always better to start your meal with a salad. This way, you eat less and control your weight.
4. You’ll get lots of healthy fats Along with other ingredients, you should add some raw or roasted seeds from foods like pumpkin, sesame, sunflower and others. Two tablespoons helps increase the amount of good fats you eat. You can also add avocado pieces in your salad to increase healthy fats. Experts say adding avocados helps your body absorb antioxidants by as much as eight times, compared with those who didn’t eat the fruit. Avocado-eaters also saw as much as 13-times the increase in another antioxidant. Both these types help fight cancer. When you eat foods rich in healthy fats, you feel full longer, as they satisfy your stomach. Another way to take healthy fats is to include olive oil. You can add it to your salad as dressing. But be careful. Do not overload your salad with dressing. This can give you heartburn. A study of people 60 and older found that a diet rich in olive oil and raw veggies increased the number of years they were expected to live.
5. You’ll have strong bones It might sound weird because until now, we’ve only heard about milk and dairy products being good for your bones. Don’t underestimate the power of fruits and veggies! If your bones seem brittle and are prone to injury, it’s because of a low level of vitamin K. This is especially true for women. For healthy bones, you need to meet your body’s daily intake of vitamin K. A cup of spinach will give you as much as 170% of the K your body needs. Similarly, a cup of watercress and radicchio (ra-deek-ee-oh) will give you 100 to 120%. Before we continue, here’s another video you might like. Watch and learn more about each and every vitamin your body needs to thrive. 6. You will see better Want healthy eyes? Eat more salad. You might get a little gassy, but you’ll have crystal clear vision. I’m kidding. But if you include more carrot and less cruciferous veggies, your vision will definitely be sharper. This is due to more Vitamin A.
Vision is one of your most important senses. You need to take care of your eyes to prevent them from age-related issues. The carotenoids in leafy vegetables such as spinach and red lettuce help improve your vision. They help your eyes adjust to low light, as well as brightness. These carotenoids filter out high intensity light, and form a defence against free radicals that damage your cells. 7. You’ll have a healthy heart There are many nutrients in salads which help protect your heart. Romaine lettuce has two key heart-protecting ingredients. These are folate and fiber. Studies have shown that adding folate to your daily diet can reduce the chances of a stroke. It also helps reduce the risk of cardiovascular disease. Seafood lovers are about to start jumping for joy. Things like salmon are rich in omega fatty acids, which are great for your heart. But what’s seafood doing under salads? Well you’ve clearly never eaten salmon salad. Besides omega 3 fatty acids, you also get antioxidants like vitamin E and C. For salmon salad, you’ll need 1 lbs of canned and drained wild salmon, diced cucumber, and celery.
Mix them all in a bowl. Throw in a bunch of collard leaves and red onions. Pour in a little juice and olive oil. Season with salt and pepper. There you have your heart-healthy salad ready to eat! 8. Your brain will get younger We all want to look and feel young. Salads might actually help us do that! If you want to keep your mind sharp, eat salad every day. Eating leafy greens regularly improves your memory and prevents age-related brain decline. One study among nearly 1,000 elderly people showed eating salad daily improved their memory by as much as 11 years. That’s a significant improvement, especially as you begin to age. Even eating half a cup of salad reduced the rate at which their brain’s cognitive ability went down. 9. You will live longer Eating only one or two won’t give you all the nutrients you need for a long, healthy life. This is why eating a salad is important. You end up eating different kinds of veggies and fruits. These will give you all the essential nutrients you need. One study showed eating leafy vegetables reduced your chances of heart disease. Considering your risk of cardiovascular disease increases as you grow older, eating salads is definitely a great choice to keep your heart healthy.
Research has shown eating 10 portions per day reduced the chances of heart disease by as much as 24%, stroke by 33, cardiovascular disease by 28, and total cancer by 13. That covers a lot of diseases that typically affect you as you grow older, so eating your leafy greens will help you stay healthy. Eating veggies and fruits every day is a great decision that affects your health positively. But that’s not all. You need to know a bit more about them before you hop on the health train. For instance, there are fruits and veggies you should eat more than others.
0 comments:
Post a Comment