There is evidence that not consume even half of the recommended amount of vegetables and vegetables daily amount, a minimum of 400 grams per day, or what is the same, three to five servings per day. To cover these recommendations salads can help, especially in summer.
Salads are very easy to prepare, and its high water content and other essential nutrients for our body, quench our hunger and thirst for an appetizing way and help maintain well nourished and hydrated.
10 reasons to include salads in your meals
1. refresh and provide hydration to your body.
Over 90% of the composition of vegetables, salads base is water. Eating salad is a simple and quick way to hydrate the body on hot days.
2. Dan vitality
The vegetables provide vitamins that are not new, but it is essential that we become aware of the great importance that should be in our daily diet as they regulate many body processes, such as the proper functioning of the nervous system.
3. purify the body
The purifying and detoxifying salads diuretic action is due to high water content, the potassium wealth, the low sodium intake of plants that comprise, as well as the presence of essential oils that dilate the renal vessels. So, eating salads every day helps to remove excess liquid and is beneficial in case of hypertension, fluid retention and oliguria (Low urine output). By increasing urine output, in addition to liquids, eliminate waste substances dissolved as uric acid, urea, etc., and therefore, salads agree if hyperuricemia and gout, joint disorders or rheumatism and many people prone to form kidney stones. Diuretics more vegetables: celery, fresh asparagus, escarole, endive, onions, parsley.
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4. Protect your skin
The sun's rays are the main aggressors skin and one of the causes of aging and the development of melanomas. Through various salads we bring basic nutrients to keep skin in perfect condition. Vegetables bright colors (carrots, beets, peppers, tomatoes, red cabbage, red lettuce, etc) these green leafy vegetables provide beta-carotene is converted into vitamin A, helps us to renew our skin and mucous membranes while we provides the required vitamin C, which enhances the production of collagen, a protein that maintains smooth and unwrinkled skin. If accompanying avocado or nuts and seasoned with olive oil and wheat germ, salad is enriched in unsaturated fatty acids, essential to maintain a structured and hydrated, and vitamin E, which prevents stains aging.
5. Regulate bowel function
The richness in fiber from vegetables, a salad is laxative, so preventing or improving constipation. In addition, fiber helps reduce blood cholesterol and good blood glucose control (blood sugar levels), beneficial in case of hypercholesterolemia and diabetes.
6. low calorie
Very suitable for everyone, especially for those who follow a diet, yes, without abusing dressings. In addition, start the meal with a salad, and reduces appetite sated, what matters in these circumstances.
7. caring heart
Abundance antioxidants (carotenoids -beta-carotene, alpha-lipoic acid, lycopene-, vitamin C, vitamin E, flavonoids, selenium) in vegetable salads makes allies dishes heart. Antioxidants block the damaging action of free radicals, substances involved in the development of cardiovascular, degenerative diseases and cancer.
8. improve digestion
The slight bitterness of vegetables such as endive, celery, lamb's lettuce, chicory, artichoke, endive or radish operation stimulates gallbladder and liver. Furthermore, sprouts (soybean, lucerne, cress, radish) and fermented (sauerkraut) enrich the diet enzymes, and all this is essential in the digestion of food. Therefore include these vegetables in the salad, appetizer and toning it, and advise particularly those with dyspepsia, sluggish liver and gallbladder disorders. further They provide a good amount of digestive enzymes they also help the digestion of foods you eat after the salad.
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9. Prevent anemia
Iron deficiency or folic acid deficiency associated with different types of anemia. -acelga green vegetables, spinach, turnip, watercress or escarola- are particularly rich in chlorophyll (with antianemic demonstrated effects), folates and iron, what matters included in salads in anemia. To make better use of plant iron (non-heme iron) are advised to accompany the menu with foods rich in vitamin C, like citrus, kiwi, tropical fruits, tomatoes, peppers, etc. In addition, because it contains folate, salads are essential in the diet of pregnant women to prevent serious disorders in the baby woman.
10. They are tasty and nutritious
Leaves of various lettuces, escarole, endive, spinach, lamb's lettuce, onion, cucumber, garlic, carrots, beets, tomatoes, asparagus, celery, peppers, sprouts. The more variety of vegetables including most nutritious salad is wealth and this translates into greater vitality and energy. Complementing the dressing, brewer's yeast, sesame seeds, wheat germ or other dietary products as well as vitamins and minerals enrich the dishes, provide pleasant flavors.
Writing and research: Life Team Lúcida