This Is How Your Salad Should Be!

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Salads are among the healthiest ways of eating. You can't generally go wrong with a salad. Also, salads help you get adequate intake of vegetables.

Salads are an integral part of the diet of people who embrace a healthy lifestyle. They simply keep your system clean and healthy.

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But then, you need to know the basics of salad preparation to get your nutrients right. So, here are some ground rules to follow if you are new to salad making...


Get Some Greens

You can choose either kale or spinach. They contain lots of antioxidants and beta carotene too. You can also add lettuce to get some potassium, folic acid and vitamins.


The Crunchy Factor

To make the salad crunchy, add celery (Vitamin A), cucumber (Vitamin C), broccoli (Vitamin C), almonds (niacin, protein, fiber) and sunflower seeds (protein, fiber).

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The Colour Factor

Salads get colour when you add slices of tomatoes (manganese, potassium, fiber, vitamins A, K, C), beets (folate), pomegranate seeds (antioxidants, calcium, potassium, fiber, vitamins A, C, E) and onions (phytochemicals and fiber).


Additional Options

You can add bell pepper (Folate, Vitamins B1, B2, B6 and C) and avocado slices (healthy fat, vitamins and minerals).


Get Some Protein

Are you wondering how to add some protein to your salad? Simply add slices of boiled eggs or steamed chicken. Are you a vegetarian? Then add beans, tofu (potassium and healthy fat) or low fat cheese (vitamin D, Calcium).

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Do You Love Fruits?

Then add slices of apple (flavonoids, vitamin C) or blueberries, strawberries and blackberries (flavonoids, fiber and vitamin C).


The Final Touch

Sprinkle some lemon juice (Vitamin C and folate) or add a teaspoon of olive oil (healthy fat). Now, you can start eating a salad which contains all necessary nutrients.


How Often?

Start by eating one salad per week and gradually increase it to one a day. In fact, you can make it your breakfast.

Also Read: The Egg Diet



Don't stop with just a few varieties. Take the liberty to experiment new ways of preparing salads to kill boredom.

Read more about: salad, vegetables, fruits, nutrients, eggs, protein
Story first published: Friday, January 6, 2017, 8:33 [IST]
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