Jakarta –
Eating salad every day is now done by many healthy living lovers. How does it impact the body? Is it good for health? This is what nutritionists say.
Salads have earned a good reputation as healthy foods. Many people also rely on consuming salads to meet their daily vegetable intake needs.
Nutritionist Gina Keatley in New York says consuming salads is a fun way to meet your daily fruit and vegetable intake needs. The condition is to choose various types of fruit and vegetables so that the nutrition is more complete.
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Apart from that, he reminded you to pay attention to the portion of salad and the salad sauce/dressing used. Don’t choose ones that are high in fat because it can reduce the healthy benefits.
So what are the effects of eating? salad every day for the body? The following is the information as quoted from Eat This, Not That! (18/1):
1. Get lots of vitamin intake
As long as salads consist of a variety of natural and healthy foods such as various vegetables, fruit, nuts, seeds and various sources of protein, then consuming them every day is good for the body. Fulfillment of vitamins and minerals will be easier.
Don’t forget to add healthy oils to salad dressings such as olive oil. Its function is to help the body absorb fat-soluble micronutrients in fruit and vegetables more effectively. These nutrients include alpha and beta carotene, lycopene, lutein, vitamin E, vitamin K, and vitamin A.
2. Maybe lose weight
There’s nothing wrong with relying on salads as a weight loss diet. Consuming this food makes you full longer because it is rich in fiber. According to studies listed in The Journal of Nutrition, a high-fiber diet helps adults who are overweight or obese to lose weight.
The fiber in salads can also suppress appetite so that a person avoids overeating and choosing unhealthy foods. Additionally, eating salad can also create a healthier gut microbiome, which has been linked to greater weight loss.
3. Keeps the brain young
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A 2018 study found that older people who ate salad every day had improved memory, making them 11 years younger. Even just eating half a cup of salad is enough to help prevent cognitive decline.
The recommended type is leafy green vegetables. You can consume spinach, kale, and collard greens as the main choices to get these healthy benefits.
4. You may experience a burning sensation in your stomach
Keatley highlights the use of sauces/dressings salad which often uses vinegar as one of the ingredients. If consumed too much, the acid in vinegar can trigger stomach acid problems which trigger a burning sensation in the stomach.
Apart from that, the addition of tomatoes and cheese to salads is also something to be wary of. These two foods are also high in acid and can trigger stomach acid. If you want to be safer, choose a salad dressing that is low in vinegar and choose safer toppings such as nuts, seeds and fruit.
