May 04, 2015
(AlignLife.com) Whether they’re made at home or bought from a salad bar, raw vegetable salads are a big favorite of health conscious people looking for maximum nutrition. But all raw salads are not created equal. What you choose to include can make the difference between a nutritional powerhouse and a salad that’s just ordinary. Here are four tips for making the ultimate healthy salad.
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Start with the right green foundation
Iceberg lettuce is the traditional favorite but of all the greens, iceberg is the lowest in nutritional value. Spinach tops the list for nutrition, providing optimal levels of vitamin K and magnesium, the mineral that plays a role in almost every function in the body. Vitamin A, zinc, phosphorus and copper in spinach make eating it a great defense against osteoporosis. Recent research with animals has shown that glycoglycerolipids from spinach can help protect the lining of the digestive tract from damage, including the damaging effects of inflammation. In an evaluation of the relationship between risk of prostate cancer and intake of several different vegetables, spinach was the one vegetable to show evidence of significant protection against occurrence of aggressive prostate cancer. Spinach and kale also contain two powerful carotenoids, lutein and zeaxanthin. These two carotenoids have shown great benefits for eye health, warding off macular degeneration and reducing risk of cataracts. If a whole foundation of spinach is too much, combine it with kale, romaine or field greens. Each is an excellent source of folate, the vitamin that keeps skin and hair looking healthy and young, and chromium, the mineral that normalizes blood pressure and insulin levels. And there is plenty of potassium, the mineral that works with sodium to normalize heart beats.
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