HEALTH TIP: Benefits of Salad

Salads composed from even a few ingredients make a nutrient-rich meal. 

The greens alone have calcium, iron, potassium and B vitamins. Many salad basics, including tomatoes, sweet peppers and the greens, are chock-full of antioxidants. Add high fiber and low calories into the mix and you can't go wrong including a salad in your daily diet.

Vegetables in salads are good sources of insoluble fiber, which keeps your digestive tract healthy. If you add nuts, seeds or beans to the salad, you’ll get a boost of soluble fiber that helps lower cholesterol and keeps blood sugar balanced. Men should get 38 grams and women need 25 grams of fiber in their daily diet. Eating enough fiber earlier in life lowers the risk of developing heart disease later in life.

Many salad ingredients contain vitamin C and vitamin A in the form of antioxidants and carotenoids. Antioxidants are substances that help protect the body from damage caused by harmful molecules called free radicals.

Getting a regular supply of protein is essential because your body doesn’t store it. Leafy greens make the perfect platform for ingredients that turn a salad into a rich source of protein.

Making one simple change to your diet – adding a salad almost every day – can pay off with plenty of health benefits.