5 foods that should not be missing in your salad

• April 25, 2024

A salad nutritious should be an important part of our diet, because it gives us the necessary fiber so that our metabolism works correctly; However, some people may add ingredients that can block this process, due to the excess fats saturated or calories .

Therefore you must learn to choose the right foods that a nutritious salad should carry, to help you lower or maintain your weight , as well as giving you the necessary energy to perform your tasks.

In a study, researchers from Purdue University , they assure that the majority of the ingredients of the salads must have vitamins Y fats monounsaturated, which are very beneficial for the body.

This is because some products have carotenoids, a class of nutrients that can only be absorbed by the body with the help of fats monounsaturated Some examples of these are carrots, tomatoes and onions.

Most of the salads Nutrients have raw or cooked fruits and vegetables, however you must add these five ingredients to complement their benefits:

1. Avocado: It is a food that complements the nutritious salad, because it contains good fats that help the body. You only need a quarter of a piece to enjoy its benefits. In addition, it will help you prevent diseases cardiovascular
2. Olive oil: With a third of a small spoon you will have the monounsaturated fats that will help you absorb all the nutrients, as well as a good amount of vitamin AND.
3. Olive: Although its consumption should be moderate by the amount of sodium that they have, when adding between 8 and 10 olives you will have the amount of grease monounsaturated that your body needs.
4. Walnuts from India: If you add eight pieces of this seed you will have a good dose of magnesium and phosphorus, which are essential for bone health. It will also help regulate the cycles of dream .
5. Fresh cheese: Besides that it gives you a good amount of calcium, it benefits you with a dose of fats monounsaturated

Nutritious salad

So that you enjoy all the benefits of foods rich in fats monounsaturated, we present the following recipe for a nutritious salad and with few calories :

Ingredients

1. Two cups of watercress leaves
2. American lettuce
3. Two tomatoes cut into slices
4. 50 grams of panela or fresh cheese cut into cubes
5. Half a cup of walnuts from india
6. An avocado

Dressing

1. Two tablespoons of balsamic oil
2. A tablespoon of olive oil
3. A clove of minced garlic
4. Salt to taste

Preparation

1. Place the lettuce leaves and watercress in four bowls.
2. Add the slices of tomato and avocado
3. Distribute the cheese cubes and nuts.
4. Add a spoonful of the dressing to each salad.

With this nutritious salad you will enjoy a good state of health. Do not forget to mix the ingredients in moderation, so as not to exceed the maximum amount of monounsaturated fats. Enjoy your meal!

Video Medicine: The 6 Biggest Mistakes to Lose Weight (AVOID THESE!) (April 2024).