6 most healthy types of salad

Specially for the vegan day, the editors of The Challenger prepared a selection of the most healthy salads. To include more greens in the menu will be useful not only for those who follow the principles of the vegan diet, but also for confident meat eaters: apparently, salads contribute

to the preservation of health

of the cardiovascular system, as well as

help

stay longer in their right mind and sober memory.

The most nutritious and metabolically active part in most vegetables is

leaves

. This means that the leaves contain

most of all

vitamins, iron, zinc, calcium and magnesium. Moreover, the darker and richer the greens, the better: in dark green leafy vegetables, usually

more

vitamins B6, A, C, K, E and other nutrients than in lighter ones.

6 most healthy types of salad

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In addition, green salads contain large amounts of beta-carotenoids - precursors of vitamin A, as well as folates - a plant form of vitamin B9.

Beta-carotenoids help to reduce the inflammatory process in the body. Together with nitrates and flavonoids, which are also many in green vegetables, they help to avoid cardiovascular and age-related diseases associated with impaired brain function.

Folates (a plant form of vitamin B9) are necessary for creating DNA, are involved in the synthesis of amino acids - the "building blocks" for proteins - and other vitamins are involved in metabolism.

Vitamin B9 is especially important for pregnant women and women who are planning a pregnancy - this substance is necessary for the normal growth and intrauterine development of the child.

Although green salads are useful in principle, its different types differ in taste and in nutrient content. We decided to talk about those salads in which these or those useful substances contain more than in other varieties of this product.

6 most healthy types of salad

What does taste like. Spinach has smooth leaves, a delicate structure and a slightly bitter taste, so spinach is often recommended to be mixed with other types of salad or supplemented with lemon juice - so it will become less bitter.

What is special about it . 100 grams of spinach contains 79 mg of magnesium. This is not so much, because the need for magnesium in adults is 400 mg per day. But from spinach and other green salads, magnesium is absorbed in the human body by 40-60%, for comparison: from legumes, grains and nuts, magnesium is absorbed only by 20-30%, and it contains very little in animal food and dairy products. At the same time, magnesium is necessary for the synthesis of proteins, DNA and maintaining healthy pressure.

6 most healthy types of salad

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What is to taste . Corn salad has soft, not crispy leaves and a delicate, slightly sweet taste - some people note a light nutty flavor and aroma.

What is special about it . 100 grams of corn contains 355 micrograms of vitamin A - this is more than a third of the daily norm (900 micrograms) for adults.

Vitamin A is necessary for normal growth, maintaining healthy skin, bones, immunity and good vision.

6 most healthy types of salad

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What is to taste . Bright red salad with a nutty flavor. It may be slightly bitter, so cooks recommend mixing it with other, less bitter salads or adding to other dishes to complement their taste.

What is special about it . Record holder for beta-carotene - 100 grams of Lollo Rosso contains 4495 micrograms of this substance. Beta-carotene is a precursor of vitamin A, which has protective properties in and of itself.

6 most healthy types of salad

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What is to taste .

Juicy salad with a sharp taste - some people note notes of mustard and nuts in it. If arugula seems bitter to you, you can mix it with other salads that have a neutral taste.

What is so special about . 100 grams of rucola contains 108.6 micrograms of vitamin K - this amount is almost equal to the daily norm (120 micrograms) for adults.

Vitamin K is essential for normal blood coagulation and is important for bone health.

6 most healthy types of salad

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What is taste . Leaf beets are very similar to ordinary beets - though, in the form of a salad, they are more delicate in taste.

What is so special about .

Leaf beets have more dietary fiber (fiber) than any other salad: 100 grams contains 1.6 grams. Dietary fiber is very useful for beneficial bacteria that live in the intestines and create butyrate, a substance that protects the intestines from inflammation and reduces the risk of type 2 diabetes. This is very important, because the human body does not know how to produce butyrate on its own.

True, to get enough fiber, one salad will not be enough: adults need 20 grams of dietary fiber per day.

You have to connect other healthy plant products: vegetables, fruits, legumes and grains. They have much more fiber - for example, only one whole apple contains 4.5 grams of dietary fiber.

6 most healthy types of salad

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What taste .

Romaine has smooth, juicy and crunchy leaves with a rich, but not bitter taste. Romaine is the main ingredient in the famous Caesar salad, and it is often added to sandwiches and other dishes.

What is special about it . 100 grams of romaine lettuce contains 136 micrograms of folate - this is more than a third of the daily norm (400 micrograms) for adults.

6 most healthy types of salad

Photo: shutterstock.

com

Salads grow in the ground so that they can get harmful microbes. To thoroughly rinse the salad and

surely get rid of the

contaminants, you should put the leaves in a bowl and pour cold water for five minutes - this will help loosen the adhering soil and deposit sand on the bottom of the bowl. After this, the salad should be washed under cool running water.

By the way, you need to wash not only salads bought in a bunch on the market, but also mixes of salads, which are sold in plastic packaging. Microbes can also get on such salads, for example, when salads are cut.

And do not forget: salads are an important part of the diet, but far from the only one. Nutrition should be balanced, and the diet varied. It is these principles that will help you maintain a healthy body.

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