Vegetables are essential for getting the nutrients you need for a healthy body. Eating a salad is an easy way to get in multiple servings of vegetables in your day. Essential ingredients to include in your salads are nuts and seeds, leafy greens, and dressing.
Nuts and Seeds
Nuts and seeds are essential ingredients to salads because they add flavor, crunch, and nutrients. Nuts and seeds are very nutritious because they contain healthy fats, fiber, and some protein. Some of the best nuts and seeds for salads are peanuts, almonds, pistachios, and pumpkin seeds because they also are the highest in protein and will keep you satiated. You need to watch the portions, however, because they are calorie-dense. Fats have more calories per gram than protein and carbohydrates, which means that you need to be aware of the quantity you include in your salad.
Leafy Greens
Leafy greens are an essential part of your salad because they form the base. Leafy greens contain vital nutrients and are great for your teeth. They contain vitamins and minerals such as vitamin A, C, and K, magnesium, calcium, and iron. The best salads are ones that include a variety of leafy greens because of the nutrient profiles, tastes, and textures. Spinach, kale, and arugula are among the most nutritious and you can combine these for tastes like bitter or sweet.
Dressing
Your salad dressing is essential because it can contain other nutrients as well as containing healthy fats which help your body absorb important fat-soluble vitamins (A, D, E, and K) from your other salad components. Store-bought dressings can be a good option, but you should look out for some ingredients that are not as healthful such as unhealthy oils and sugars. You can make your own dressing at home, so you know exactly what is going into your salad. The key components for your dressing are oil, an acid (like vinegar), and Dijon mustard. You can also add salt, pepper, a small amount of sugar, and other herbs and spices.
While salads are an easy way to get your vegetables, they can also be full of unhealthy ingredients. Therefore, it is important you are mindful of the ingredients you add so you can get the most out of eating a salad. Including quality sources of protein, carbohydrates, and fats will help your salad be delicious, healthy, and satisfying.
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