Dark Leafy Greens from 10 Ways to Make Your Salad Healthier (Slideshow)
10 Ways to Make Your Salad Healthier (Slideshow)
Dark Leafy Greens
Dark leafy greens such as Swiss chard, kale, and spinach are high in vitamin K, which according to Dr. Andrew Weil “Is an essential nutrient necessary for responding to injuries.”
Add more vegetables to bulk up your salad.“Foods consumed in the highest quantity,” according to Dr. Joel Furhman, M.D. in Nutrional Medicine,“should be the foods with the highest ratios of nutrients to calories—these are vegetables.”
“Chicken is a very good source of protein, niacin, selenium, and vitamin B6,” writes Dr. Michael T. Murray, ND.“It is also a good source of pantothenic acid and phosphorous.”
Olive oil is an excellent substitute for fattier oils in salad dressings. According to Dietician Kate Geagan, olive oil is “Rich in monounsaturated fats which may help lower LDL ('bad') cholesterol and increase our 'good' HDL cholesterol.”
Add shredded carrots to your favorite salad, which according to the USDA Agriculture Research Service, are high in vitamin A.
The University of Maryland Medical Center recommends beans as a source of protein, and as a heart-healthy alternative to meat products as a protein source.
“So exactly what can wild salmon do for you?" asks Dr. Frank Lippman of the Eleven Eleven Wellness Center. "Quite a bit, including protection from cancer, cardiovascular problems, macular degeneration, depression, and cognitive decline — that’s a lot of pluses in a pretty compact package.
“Tomatoes are one of my favorite inflammation-fighting foods,” says Leo Galland, MD. “When you reduce inflammation, you can possibly make your weight loss hormones, such as leptin, work properly, allowing you to lose weight.”
“Avocados are an excellent source of monounsaturated fatty acids, as well as potassium, vitamin E, and B vitamins and fiber,” says Dr. Michael T. Murray, ND. “In fact, one avocado will have the potassium content of two to three bananas (about 1,000 mg of potassium).”
Radishes can provide a spicy flavor without the calories in seasoned dressings. One cup of sliced radish clocks in at a mere 19 calories.