Salad’s Health Benefits

salad is a dish made with vegetables, raw or cooked vegetables with some type of protein, seasoned with salt, oil, vinegar or other sauces, but always served cold. The first reports of salad consumption are from the Persian civilization, around 600 BC This type of dish was also part of the Egyptian culture in its late period.

The etymology of the word salad is based on the Latin terminology herbasalata that the Romans used to call the way to consume raw vegetables seasoned with water and salt.

Today, salad is a symbol of health, being a refreshing dish and a mainstay of early lunches and dinners. As salad is a very versatile dish, it allows your cook to overflow with creativity, combining flavors and aromas in a variety of ways. There are classic salad recipes, such as Ceaser salad or mayonnaise salad; but the most common is to unleash creativity and use foods that please the palate.


Salad is a mixture of various foods. Your benefits will depend on what you choose to make this dish. Thus, the properties of the salad also vary according to the choice of food.

Now, we will give tips on what to put on the plate for the most diverse benefits. That way, it will be easier to choose the food.

Each of the above foods will work differently in the body to prevent or help some body function. The cat’s leap is not to be restricted to a food, but rather to vary these foods throughout the week.


  • Avocado : As it is rich in folic acid and fat, it delays old age. Furthermore, it helps to reduce bad cholesterol levels and promotes longer satiety time, helping with weight loss.
  • Cabbage : As it is an excellent source of calcium, it protects bone health. It is a great substitute for milk-restricted diets. In addition to calcium, it also has beta-carotene, iron and potassium that protect the skin from free radicals.
  • Olive oil : It is rich in good fat and acts as an antioxidant for the body. Prevents joint inflammation and promotes skin and hair hydration.
  • Ginger : It has gingerol, which eliminates toxins from the body, in addition to being antibacterial and antifungal.
  • Carrot : Contains a lot of beta-carotene, vitamin C and K, making it great for eyes, hair and nails. Vitamin C also prevents premature skin aging.


  • Arugula : This food is a source of potassium, vitamin A, C and omega-3, which help to treat depression and help reduce stress levels.
  • Cucumber : Helps control cholesterol and is a great diuretic for the body.
  • Lemon juice : Rich in vitamin C, it helps fight free radicals generated by stress, relieving tiredness symptoms. It is also a source of calcium, potassium and B vitamins.
  • Vinegar of apple : It has lithium, which helps regulate mood. It also has positive effects for hair and nails.
  • Heart of palm : It is a source of vitamin B6 and C, which are responsible for the quality of sleep and regulation of serotonin levels in the body.


  • Lettuce : It has calcium and phosphorus that, in addition to increasing the body’s immunity, relieve stomach acids, strengthening the digestive system.
  • Beetroot : Contains many soluble fibers, which are very important for intestinal transit.
  • Saffron : It has anti-inflammatory action, making it an excellent seasoning for salads.
  • Broccoli : With a lot of iron and magnesium, it has properties that fight the acidity of the stomach.
  • Endive : It is very rich in B-complex vitamins, in addition to containing iron and manganese that protect the body from digestive diseases.


  • Chard : It has a lot of magnesium and antioxidants that, in addition to moisturizing the body, protect the heart, bones and promote hair growth.
  • Mustard leaf : Contains vitamin A, E, C, potassium and phosphorus, protect the liver and moisturize the skin.
  • Spinach : It has a lot of water, in addition to iron that promote the hydration of the body and strengthening the immune system.


  • Tomato : This food has lycopene that helps fight the effects of cerebrovascular accident (CVA), in addition to protecting against diseases such as cancer.
  • Salvia : Helps develop neurotransmitters related to learning and memory.
  • Flaxseed : It is rich in linolenic acid that protects the brain from disease.

Salad also prevents high blood pressure, as it doesn’t have a lot of fat. It also helps control diabetes as it has a low amount of sugar.


Salads are sources of fiber, minerals and vitamins. It is a great option for those who are trying to change their diet, looking for a way to eat better.

To build a healthy salad, you must take into account some characteristics that we have already discussed above and take into account the variety and proportion between some foods. It is very important to always have some type of protein, one from vegetables, one from grain, one from roots, one from vegetable and one fruit. The more varied your salad, the more benefits it will have.

The salad dressing should be kept in mind, which can be oil or vinegar. There are ready-made sauces, but they are often extremely greasy and full of chemical additives that are not good for the body.


A very recurrent question is how to eat the salad. This dish, as already mentioned, can be composed of a huge combination of foods. Typically, a vegetable salad is made up of leafy greens, vegetables, vegetables and some type of protein. But what can be put in a salad? The answer is simple: Everything! Anything you want can be put into a salad. It is one of the most versatile dishes in cuisine, comprising an unrestricted number of ingredients. The combination of these ingredients will depend on the consumer’s taste, but there are no rules for their assembly.

In addition to the traditional savory salads, we have the fruit salad, which is sweet and widely consumed in summer as a dessert. Fruit salad is composed of fruits, the most used being orange, pineapple, apple, papaya and melon. You can also add other fruits such as grapes, watermelon, strawberries and pears.


It is difficult to establish a fixed nutritional table for salads. Each combination of ingredients generates a different nutritional table with different properties and benefits. The nutrients in the salad also varied depending on which ingredients were used. For this reason you should plan this dish very well so that it is nutritionally rich.

Salad is a great ally with the diet. In addition to having many nutrients, it has a low amount of calories and promotes satiety for a longer time. It is always recommended to vary the elements of the salad. Whenever possible, different foods with different properties should be combined to enrich the salad with the greatest number of nutrients.

 | Website

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Leave a Reply

Your email address will not be published. Required fields are marked *