Five greens you should add to your salad!
Fresh chopped vegetable salad is one of the most delicious and simple dishes we can make to ourselves and to our family. But why compromise with a regular salad when you can upgrade easily the taste and health benefits by adding some greens? Green leaves have many health benefits and by adding them to your salad you can improve your health easily. Here are five greens you should add to your salad:
- Romaine lettuce – The simple, green lettuce may seem to us as a vegetable devoid of nutritional benefits and values, but the truth is that as a generous addition to the salad, it can do wonders for your body. Romaine lettuce is an excellent source of vitamins A and C, and it also contains 3 times more vitamin K, 4 times more iron, and 2 times more protein than American lettuce (iceberg lettuce).
- Cabbage Leaves (Kale) – Kale is a special strain of cabbage that is also known as “super cabbage” due to the high content of beta-carotene, vitamin K, vitamin C, and even the calcium it contains. The kale is usually fried to give it a crunchy texture that adds depth to each dish, although it can be eaten fresh if you like its bitter taste. Kale is rich in powerful antioxidants that maintain a strong immune system and is also a good source of fiber and minerals.
- Beetroot (chard) – Like kale, chard also contains large amounts of vitamin K and a large amount of beta-carotene, some of which is converted in the body to vitamin A. Chard also contains a large number of minerals such as zinc and magnesium, and if that is not enough, one cup of cooked chard leaves provides the body with half the recommended daily amount of vitamin C – a natural and powerful antioxidant. It is important to note that although leaf beet leaves are a healthy and tasty food, you should avoid them if you suffer from gallbladder or kidney disease, as they contain considerable amounts of natural chemicals called oxalates that are not recommended in situations such as kidney stones.
- Arugula leaves – The plant, also known as “Arugula” or “Common mustard”, has a slightly mustard taste, and its leaves are rich in vitamin C, Vitamin B6, Vitamin K, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, and Manganese. Beyond their popular use in salads, they can also be combined in pizza and pasta recipes.
- Coriander – Coriander has multiple health benefits. Coriander or cilantro is a wonderful source of dietary fiber, manganese, iron, and magnesium as well. In addition, coriander leaves are rich in Vitamin C, Vitamin K, and protein. Coriander adds some freshness and unique taste to every dish, so make sure you add plenty of it!
You can also find a few useful pieces of advice about healthy vegetarian nutrition here!