Tuesday, August 3

What if you eat salad every day?


What if you eat salad every day?

The CDC notes that eating a diet rich in fruits and vegetables on a daily basis can help reduce your risk of many of the leading causes of illness and death.

Photo: Ella Olsson / Pexels

Salads are hated by some and loved by others. Some people just think of them as a weight loss food, but actually they can be part of a balanced, healthy and satisfying diet.

Eating salad on a daily basis can have several effects on your body and we do not mean just eating salads (breakfast, lunch and dinner). Who would want to miss out on tacos or other equally delicious dishes.

Put a salad just of lettuce with a little tomato off your mind. We will see the benefits of those salads that have protein, fiber and good fats; a salad with a variety of colorful vegetables; animal protein (salmon, tuna, well seasoned chicken breast, turkey, egg) or vegetable protein such as legumes (beans, lentils, chickpeas, etc.); nuts, seeds, and whole grains.

What happens if you eat salad every day?

1. You can improve your digestion

Fruits, vegetables, grains, nuts, seeds, and legumes are one way to increase your fiber intake. Fiber can relieve constipation and normalize your bowel movements.

The National Institutes of Health (NIH), point out that high fiber diets could also help you lose weight and reduce the risk of cardiovascular disease, diabetes and cancer.

2. You can lose weight

Eating more fruits and vegetables, whole grains, lean meats, nuts, and beans is a safe and healthy way to lose weight, say Centers for Disease Control and Prevention (CDC).

Eating non-starchy vegetables, fruits, and green leafy vegetables can promote weight loss and make you feel full. Water and fiber in fruits and vegetables add volume to your dishes, so you can eat the same amount of food but with fewer calories.

Be careful, you can consume more calories and fat than you expected

By filling your salad with croutons and dressings loaded with sodium, saturated fat, or sugar, you can dramatically increase your intake of calories and unhealthy ingredients that promote obesity and disease.

3. You decrease the risk of chronic diseases

Seven of the top 10 causes of death in the United States are due to chronic diseases. The CDC point out what to consume a diet rich in fruits and vegetables on a daily basis can help reduce the risk of many of the leading causes of illness and deathsuch as heart disease, type 2 diabetes, some cancers, and obesity.

Salads help you consume more fruits and vegetables. It is recommended that adults eat at least 1½ to 2 cups of fruit and 2 to 3 cups of vegetables a day.

4. You consume more nutrients and strengthen your defenses

The Harvard Nutrition Fountain She recommends consuming a variety of product types and colors to give your body the combination of nutrients it needs. This not only ensures a greater diversity of beneficial plant chemicals, but also creates visually appealing foods.

A balanced diet, rich in fruits and vegetables, favors the proper functioning of the immune system. Examples of nutrients that have been identified as critical for immune cell growth and function include vitamin C, vitamin D, zinc, selenium, iron, and protein.

5. You can lower your blood pressure and blood sugar

A diet rich in vegetables and fruits can help lower blood pressure and also prevent spikes in blood sugar that can increase hunger.

6. You will have more energy

A mixed salad, made up of non-starchy vegetables, good fats, and protein, can be a low glycemic food that will provide a constant flow of energy to your body instead of the energy shock.

As we mentioned at the beginning, it is not about eating only salads. If your diet consists solely of salads and they are also poorly balanced, you may feel poorly satisfied, hungry, stressed, lacking energy and have a nutrient deficiency that affects the proper functioning of your body and causes disease.

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