Salad ABCs: Everything is healthy, but you need to know how to prepare them

1. “Iceberg” salad

Iceberg lettuce isn’t one of the most nutritious salads out there, but it’s a great option when you need to cut back on calories. Salads are rich in liquid, which quickly fills the stomach and gives a feeling of satiety, along with dietary fiber.

Nutritional value

The amount of proteins, carbohydrates and fats in this salad really does not stand out. The spectrum of minerals is very wide, they contain iron, calcium and magnesium, but not in significant amounts. In other words, eating this salad is more than enough to meet your recommended daily intake of these minerals. The maximum amount of vitamin K is 100 g, which is 30% of the recommended daily amount of vitamin K. Vitamin K increases resistance to infections, participates in the body’s regeneration processes and promotes wound healing.

2. Spinach

Salad ABCs: Everything is healthy, but you need to know how to prepare them

These leaves have already earned a name that is strong and fully deserved. By eating them regularly and in sufficient quantities, at least a handful a day, we help our immune system fight more effectively against agents that weaken the body. Spinach is rich in flavonoids – antioxidants that fight inflammation and viruses and slow down the aging process.

Nutritional value

They are rich in vitamins A, C, K, folic acid, manganese, iron, magnesium, potassium, calcium.

The body easily absorbs iron, calcium and proteins from cooked or heat-treated spinach. Sprinkle lemon juice, which contains vitamin C, which promotes iron absorption. Also, don’t skimp on the good-quality fat-soluble vitamins A, E, and K found in spinach. Raw and unprocessed spinach is easily absorbed vitamin C, folate, niacin, and potassium. The preparation of spinach should be varied, it should be eaten warm and raw, and people who complain of flatulence often choose spinach that is warm.

3. Horseradish

Salad ABCs: Everything is healthy, but you need to know how to prepare them

The nutritional value is similar to spinach, but its taste is much more pronounced than them. So it’s not as versatile as spinach leaves, say, and I wouldn’t choose horseradish for sweet green smoothies. However, horseradish is an excellent garnish for salads, soups, pastas, sauces and pizzas. Vitamins and minerals contained in horseradish are important for strengthening immunity. These leaves should be included in your diet at least every other day, throughout the year.

Nutritional value

Rich in A, C, K, folic acid, manganese, iron, magnesium, potassium, calcium.

4. Soup

Salad ABCs: Everything is healthy, but you need to know how to prepare them

A fresh, rich liquid and fibrous salad that surprises with the mild taste of nuts. Suitable for soft foods that provide freshness and color. Perfect for green cocktails.

Nutritional value

Good source of vitamin C, beta-carotene, iron and potassium. An excellent source of vitamin A. Vitamin A helps the skin to be healthy and elastic, protects against infections, participates in vision and cell division processes.

5. Leaf beetroot

Salad ABCs: Everything is healthy, but you need to know how to prepare them

Beets themselves or beet leaves and their sprouts nurture the immune and cardiovascular systems. Minerals, antioxidants and vitamins in the composition improve oxygen transport to tissues, protect against infections, participate in body regeneration processes, promote wound healing and support normal blood clotting.

Nutritional value

Rich in minerals: iron, calcium, magnesium, potassium and zinc. It contains mainly vitamins K and A, vitamins C and B vitamins and a little less vegetable protein.

6. Romaine salad

Salad ABCs: Everything is healthy, but you need to know how to prepare them

Romaine salad is very crunchy and filling, so it is often used as a main dish for lunch – in a salad with chicken, cheese or legumes. It does not have a specific, predictable taste, so it is also suitable for green smoothies. Heads of romaine lettuce are perfect for grilling dishes, whole heads outdoors and grilling in the oven at home. After cooking, it is enough to sprinkle lemon juice, good quality oil and a pinch of sea salt. This way you have a side dish that requires very little preparation.

Nutritional value

Iron, magnesium, etc. A very small amount of such minerals, only traces of them, but enough vitamin K, A, C and folic acid.

7. Lollo Rosso

Salad ABCs: Everything is healthy, but you need to know how to prepare them

This is a special colored salad that will perfectly diversify any salad mix or an ordinary dish with its brightness. Bright green salad does not claim to be rich in antioxidants and flavonoids, this salad even has twice as many of them. These antioxidants protect against inflammation, nourish the walls of blood vessels and strengthen the immune system.

Nutritional value

Contains a lot of vitamins A and K.

8. “Lolo Biondo” and “Frizi” salad

Salad ABCs: Everything is healthy, but you need to know how to prepare them

We often see this salad spread on every sandwich. And it’s great! Another way is to eat more vegetables, especially leafy and bright green ones. Because of their beauty, I prefer to eat them not chopped, or even pureed in a green smoothie, but on a wide plate that holds as much as possible.

Nutritional value

These salads are almost identical in nutritional value. Again, it is rich in vitamins A, K, C and folic acid. Some minerals, especially iron, manganese, potassium.

9. Radicchio

Salad ABCs: Everything is healthy, but you need to know how to prepare them

Radicchio salad is distinguished by its bitter taste, but all vegetables or fruits with bitter tones are good helpers to improve digestion, relieve spasms and pain in the digestive tract. You shouldn’t give them away just for their bitter taste, so learn how to prepare them. Don’t choose spicy salad in mildly flavored salads or dishes, they should be very spicy and expressive dishes, so the spicy gamut of Radicchio salad is perfect for all tastes.

I do not recommend seasoning the salad with any sauces, use as many different additives as possible when preparing it. Instead, opt for natural lemon juice, sea salt, and good quality cold-pressed oil, that’s all. These spices not only add flavor to the salad, but also improve the absorption of nutrients in it.

Nutritional value

Again, their color indicates that they are rich in antioxidants, flavonoids and phytonutrients, which along with vitamins K, C and folate make them a truly healthy salad choice.

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