The Best Ingredients for A Healthy Salad

If you think that a colorful diet equals to a healthy one, it's no wonder why having a rainbow combination in your salad is the best way to make the most out of your daily essential nutrients. The ideal salad ingredient should be the one that is filled with antioxidants, fiber, protein, healthy fats, and essential nutrients. The best part about it is that they're tastier than a multivitamin.

There's no doubt that a person who eats a healthy salad everyday is likely to get all the essential nutrients that are needed in a day. Additionally, men who eats more than 60g of vegetables each day will increase their life expectancy by 2 years. This dish will also make you feel full and maintain a flat-belly until lunchtime.

So if you are starting to consider eating a healthy salad for your daily consumption, then these are the ingredients that you should include in it.

1. Broccoli - 3 spears of broccoli will already provide you with 294mg of potassium. Potassium counteracts the effects of sodium by dilating the blood vessels and putting more sodium into your urine so that your blood pressure levels will be lowered and protect your body against stroke. Apart from potassium, broccoli comes with other nutrients such as calcium, fiber, folate, lutein, zeaxanthin, vitamin A, vitamin B6, vitamin C, and vitamin K. Additionally, it can fight off Alzheimer's, cancer, diabetes, hypertension, osteoporosis, and heart disease.

2. Spinach - A cup of spinach can already give you 58mcg of folate. Eating folate will reduce your risk of stroke by 12% and lower your risk of getting a heart disease. This should be attributed to the nutrient's ability to reduce your homocysteine levels which is known to be an amino acid that hardens and thickens your arteries. It also comes with other nutrients such as calcium, fiber, potassium, protein, vitamin A, vitamin B6, vitamin C, vitamin E, and vitamin K. It can off diseases such as Alzheimer's, cancer, depression, diabetes, osteoporosis, and heart disease.

3. Yellow Bell Peppers - Eating 4 strips of yellow bell pepper can deliver 48mg of free-radical fighting vitamin C into your system. Vitamin C is a nutrient that can aide you in your weight loss journey by assisting fat oxidation otherwise known as your body's fat burning mechanism. It contains other nutrients as well including folate, potassium, vitamin A, and vitamin B6. Yellow bell peppers can also fight off Alzheimer's, cancer, hypertension, heart disease, and weight gain.

4. Carrots - If you want to add provitamin A carotenoids then carrots are the ones you should want. ¼ cup of shredded carrots has 2,279mcg beta-carotene and 4,623IU of vitamin A. Eating this vegetable will improve your vision and bone growth, decrease the risk of lung cancer, and help regular the immune system. Other nutrients in carrots include fiber, potassium, vitamin C, and vitamin K.

5. Swiss Cheese - Eating 4 cubes of Swiss cheese is enough to provide you with 476mg of calcium and 26IU of vitamin D. Having vitamin D in your system will help decrease your risk of getting pancreatic, prostate, and testicular cancers. It comes with other nutrients as well including protein and vitamin B12.

6. Sunflower Seeds and Flaxseeds - A tablespoon of sunflower seeds can give you 8.35mcg of selenium. As for flaxseeds, a tablespoon can give you 2.3g of omega-3 fatty acids which are helpful in decreasing your risk of getting Alzheimer's, depression, and heart disease. Having crunchy ingredients like these in your salad will inhibit cancer-cell growth. Their other vitamins include fiber and vitamin E.

7. Tomatoes - 4 cherry tomatoes can already equal to 1,748mcg of lycopene which is known to fight cancer. It has other nutrients as well including fiber, potassium, vitamin A, vitamin C, and vitamin K. It is powerful against certain diseases such as cancer, diabetes, hypertension, osteoporosis, and heart disease.

8. Red-Leaf Lettuce - Eating 4 leaves of red-lead lettuce can give you 96mcg of vitamin K, 1,213mcg of antioxidants, and 1,172mcg of the carotenoids known as zeaxanthin and lutein. There are also other nutrients packed in this vegetable including folate, potassium, vitamin A, vitamin B6, and vitamin C. As for its disease-fighting properties, it can stop Alzheimer's, cancer, hypertension, osteoporosis, heart disease, macular degeneration, and weight gain.

9. Avocado Oil - This is made from pressed avocados wherein it is rich in the heart-friendly monosaturated fats that can improve your cholesterol and get rid of hunger. It also contains other nutrients such as potassium, vitamin B, and vitamin E. Having this addition to your fruit salad will give your classic dish a new kind of twist.

10. Walnut Oil - A diet that is rich in walnuts and walnut oil will make the body be better responders to stress and lowering your diastolic blood pressure levels. Even though that it's oil, walnut oil can deliver a rich, nutty flavor. It comes with polyunsaturated fatty acids that will enhance your calorie burning properties and resting metabolic rate. Walnuts are also packed with omega-3 fatty acids compared to any kind of nut. You can mix this along with cumin, salt, pepper, vinegar, and olive oil to create your very own salad dressing.

Now that you have gathered all the ingredients needed to create a healthy salad, it's time to create one for yourself. You should start practicing how to include it into your daily lifestyle and once you do, you will feel the difference due to the number of nutrients that it's packed with.

Call Vacaville Weight Loss in Vacaville today to schedule an appointment.


9:00am - 12:00pm
2:00pm - 6:00pm

9:00am - 12:00pm
2:00pm - 6:00pm

9:00am - 12:00pm
2:00pm - 6:00pm

9:00am - 12:00pm
2:00pm - 6:00pm

9:00am - 12:00pm
2:00pm - 6:00pm


Vacaville Weight Loss
1490 Alamo Drive Suite A
Vacaville, CA 95687
(707) 452-3377