• April 26, 2024

Consume salads is a good alternative to increase the consumption of fiber , vitamins Y minerals ; However, when you use the same ingredients it can become boring, detail the nutriologist Carmen Haro .

In an interview forGetQoralHealth, the specialist of the Kellogg's Institute of Nutrition and Health (INSK) details that for the salad be healthy and provide all the benefits we seek when we consume salads, a person should add the following foods.

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Give it variety!

1. Lettuce . Let your salad have two or more types of lettuce because each one brings different vitamins and minerals.
2. Carrots . They provide beta-carotene that help improve heart health.
3. Broccoli . Helps prevent certain types of cancer
4. Tomato . Improves cardiovascular health
5. Beetroot . It is one of the foods that provides folic acid
6. Mushrooms . Strengthen the immune system

There are an infinity of vegetables, which if added raw provide many nutrients. Something that also helps increase the amount of the benefits of consuming salads are fruits.

Fruits provide different vitamins and minerals and it is one more opportunity to consume the five fruits and vegetables that should be consumed daily. The ideal ones to add to a healthy salad are:

1. grapes . Protect the health of the heart
2. Blueberries . Being rich in antioxidants protect heart health
3. Avocado . Their healthy fatty acids of this food improve the health of the body, it is recommended to use only a quarter of one of medium size, so as not to increase the number of calories.
4. Sliced ​​tangerines . They contain fiber and vitamin C that strengthen the immune system; They help prevent constipation.

On the other hand, nuts such as almonds, sesame, peanuts in a natural or baked form give a crunchy touch, provide vitamin E, fiber, omega 3 and 6 fatty acids that help protect the health of the heart, details Carmen Haro .

There are many ingredients that are healthy and that give variety to the salad and increase the number of minerals and vitamins without falling into excessive consumption of calories.

A portion of salad adequate for a person is equal to what fits in our two fists of closed hands, but each one changes according to their age, build, physical activity and gender.

If you want to lose weight, it is not only to eat salad, but to try to take a healthy diet always, because when learning to eat and in moderation without eliminating any group, concludes the nutritionist. And you, what ingredients do you use for your salad?

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