Salad is a versatile dish, but most of it comes from lettuce or a A healthy bread substitute. The Americans had eaten it. 26 pounds of lettuce in 2015According to the Center for Agricultural Marketing Research, it’s down 20 percent over the past decade.
We’ve covered the healthiest salad dressings and healthiest vegetables for salads recommended by nutritionists, but what about the healthiest salad? Here’s what you need to know about the nutritional content of your beets.
What is the healthiest salad?
There are different types of salad, mostly different in shape and taste. While all lettuce can provide you with healthy vitamins and minerals, romaine lettuce is the most nutrient-dense, says the registered dietitian. Daniel Cruble Smith.
“It’s high in vitamins A, K, C,” she says. “Pomegranate lettuce has a little potassium, a little iron, a little molybdenum, a little fiber.”
Vitamin A supports eye health and promotes cell growth and activity. Vitamin C acts as an antioxidant and helps in the formation of blood vessels, cartilage, muscle and collagen in the bones. It also helps to absorb and store iron. Vitamin K is a fat-soluble vitamin (a perfect pairing for lettuce and salad dressing) that helps blood clot normally and plays a role in bone health.
Romaine contains folate, which is recommended during pregnancy because of its role in DNA and RNA formation, but is good for everyone. Folate benefits include improving the digestive system and preventing common cancers, cardiovascular disease, infertility, stroke, dementia and Alzheimer’s disease.
Other healthy winners are red and green leafy lettuce, Crumble Smith says. Red and green leafy lettuce have the same vitamins and nutrients as romaine and are a good source of anthocyanin, an antioxidant found in dark red or purple fruits and vegetables. Antioxidants fight free radicals, which are unstable and highly reactive molecules that can lead to cellular aging, damage, and disease. Anthocyanin In particular, it helps to lower blood pressure, the risk of heart disease, the risk of neurological diseases and the development of cancer.
“It’s a great way to boost your immune system … if you can get a lot of antioxidants,” Crumble Smith says.
Butterhead lettuce, also known as BB or Boston lettuce by some, is another nutrient-dense option full of vitamins A, C, K, folate, iron and fiber.
But having a variety of lettuces and greens is more beneficial than worrying about one “healthy” variety, says Crumble Smith. Take iceberg lettuce for example. The popular crisp green is probably the least nutrient-dense because it is. 96% water; But it still gives you a certain amount of vitamins A, C, and K.
“In fact, they’ll have similar nutrient profiles.” Crumble Smith says. “The darker the color, the higher the concentration of antioxidants you get.”
Dietary fiber: Why is it important and what to eat to get more
Is lettuce good for you?
Yes, lettuce is a good source of vitamins A, C, K and moisture.
“Sometimes we reduce the amount of water we can get from the foods we eat,” Crumble Smith. “That doesn’t mean you can’t just eat lots of salad and drink water, but know that there are benefits to staying hydrated.”
Experts previously told USA TODAY that about a third to half of the 100-ounce daily recommendation for adults comes from clean water, not food.
Beyond salads, greens are a great way to improve your daily vegetable intake. Only one in 10 Americans. Adequate consumption.
In terms of buying greens, Crumble-Smith advises, “Try to use things of different colors.” Cruciferous vegetables like cabbage contain fiber and are good for the body’s natural detoxification. They also go well with salads. “People often ask, ‘How do I clean it?’ But eating real food is a good way to do this.
What are greens?
Greens are a variety of vegetables that include lettuce, arugula, spinach, kale, collards, kale, bok choy, and others. They are healthy sources of vitamins and nutrients that protect us heart disease, stroke and cancer; The Centers for Disease Control and Prevention says.
Lettuce is often the star of the show in salads and wraps, but Crumble Smith recommends adding some of these healthy greens on the side.
- Arugula: Good source of vitamins A, C, K, calcium and potassium
- water cream It is a good source of vitamins A, C, K, calcium, magnesium and glucosinolate, which means Anti-inflammatory and can reduce risk Some diseases and cancers
- Endives and radicchio (often served in restaurants) Good sources of vitamins E, C and K; beta carotene, which is converted to vitamin A; flavonoidsActing as antioxidants; And inulin, Prebiotic fiber that helps the growth of beneficial intestinal bacteria
- Other vegetables: Good sources of vitamins A, C, K and phytonitrites and include kale, bok choy, collard greens, mustard greens and kale.
Raw spinach (shrunk when you cook it) is another healthy source of vitamin C. Raw spinach does Contains oxalatesIt reduces the absorption of calcium and iron, so Crumble-Smith cautions that people who are deficient in calcium or iron should get those vitamins from a diet that doesn’t contain spinach.
Crumble Smith recommends getting in the greens from other produce — the parts of carrots, beans, and other vegetables you often throw away can be washed, chopped, and added to salads or dishes.
Many of these healthy greens are on “Dirty Dozen” List, or Environmental Protection Group’s analysis of 12 vegetables with the highest pesticide footprint. In 2023, that’s spinach, kale, collards and mustard greens.
That doesn’t mean you shouldn’t eat these greens, says Crumble Smith. If you eat one every day, buying organic is one option. Still, it is an organic product It is not completely antiseptic Because farmers Often use natural pesticides. Research published in the Journal of Toxicology found pesticides in the products on the “Dirty Dozen” list. “By Negligence Levels” And organic substitution did not result in significant risk reduction.
“If it’s too expensive to get organic versions of those, eat the vegetables. They’re still getting benefits,” says Crumble Smith.
Infected leaves can also It causes diseaseSo the CDC recommends washing greens thoroughly or buying those labeled “ready to eat,” “triple wash” or “no need to wash.”
Is lettuce a vegetable?
Yes, salad is included Leaf section Garden group.
The Dietary Guidelines for Americans recommends 2 ½ cups of vegetables Based on a 2,000-calorie per day diet. Of these, 1 ½ cups should be dark green vegetables.
If you’re sick of salads and struggling to fit in leafy greens, here are some tips from Crumble Smith to try:
- Put them in a sandwich or wrap
- Experiment with texture – finely chop or chop
- Combine them with other ingredients such as rice, beans or meat
- Blend it in a food processor and add it to meatballs, burger patties or meatloaf.
- Add them to the smoothies
- Mix them with the muffin mix and cover the flavor with chocolate
Get more health tips for your daily diet:
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