What happens to your body when you eat a salad every day
Is it the very healthy to do it? We asked the experts.
With regard to food going, salad has a reputation as superstar: it is virtually the child for weight loss andbalanced diet. That you try your consumption of fruits and vegetables, want to lose weight, or simply a filling meal that fuel youThe fight against desiresYou can not go wrong with a salad. But what happens to your body when you eat a salad every day? We talked with Gina Keatley, a certified dietitian and nutritionistKeatley Medical Nutrition Therapy in New York, to know.
CurrentDietary Guidelines for Americans, You should eat five portions (or 2 1/2 cups of a vegetable mixture) a day. Unfortunately, the Centers for Disease Control and Report on Prevention (CDC) that only one in ten Americans makes their recommended amount ofvegetables a day. Sounds quite dark, right? But eating a salad every day is a way PEASY easy to solve this problem as long as you are "eating the rainbow" with a wide range of vegetables.
"Salads are usually foods with low starch that will help you regulate your blood glucose better," says Keatley. "But all salads are created equal. »
As Keatley points out, some fast food salads canpack more than 2000 calories-or value of your entire day.
"Just because there are green in it does not mean that it will be adapted to your goals," she adds.
In other words, salads can be a basic food in your healthy diet, butIf you eat them every day, you should be aware of yourIngredients andPortion sizes (Especially whenPad and the greases are concerned).
With all this in mind, read on to find out what effects that salad a day can have on your body and overall health. And for even healthier food tips, make sure you check out our list ofThe 7 healthiest foods to eat right now.
You absorb a lot of vitamins.
As long as you constitute a wide variety of ingredients (different types of vegetables, fruits, beans, legumes, nuts and seeds, sources of protein, etc.) and regularly switching things, this salad per day can Easily be a powerful nutrient is providing a large number of vitamins and minerals that your body needs.
Even better,research Shot that oil in your vinaigrette can actually help your body absorb fat soluble vitamins have found more effectively in fruits and vegetables.
Consulting Pro: a salad that features spinach or curly cabbage, nuts or seeds and chickpeas, salmon, tuna or featured the three vitamins that play a crucial role in theStimulate your immunity and disregarding disease: Vitamin C, vitamin B6 and vitamin E.
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You may lose weight due to eating fewer unhealthy foods.
One of the reasons why salad is considered a healthy choice when you aim to maintain your weight or lose weight is that it is full to crackfiber-Who is considered asThe # 1 thing to eat every day to lose weight for good.
AStudy 2004 have found that when people had a small salad in the first course before the rest of their meal, they consumed 7% fewer calories, and when they had a great salad in advance, they consumed 12% fewer calories. So, always starting your meal with a salad, you can avoid eating other more dense calorie foods.
You will keep your young brain.
Eating a salad a day is a great way to make sure your brain stays in top tip. In fact,2017 study revealed that eating a daily improvement in the memory of the elderly by up to 11 years. Even just half a cup of salad was enough to slow down the cognitive decline rate. But keep this in mind: the researchers found that those who were eating regularlyGreen, In particular, has the function of the memory of many younger people.
You may meet some of the stomach burns.
Be careful about loading the vinaigrette and not just because calories can accumulate quickly, but also because, according to Keatley, the acid in vinegar can trigger reflux symptoms.
"The more you eat a salad, the chances are the more you dress you put on," explains. "And too can lead to stomach burns. »
It is also interesting to note that tomatoes and cheese, the ingredients of common salad, are very acidic and canaggravation acid reflux.
Speaking to dress up, make sure you check out our list of10 healthy salad brands Vinaigrette buy (and 10 to avoid).
You can feel bloated or Gassy, if your portions are large.
Fighting withblocker or other gastrointestinal problems after devouring your salads a day? It may be time to examine the size of the portions.
"If you get Greens of grief in your salad, like Kale, you could throw a large amount of insoluble fiber in your colon, which might cause constipation and become a frenzy feed for bacteria out there and cause gas, "KEATLEY said.
Fortunately, there is an easy solution: try to make a smaller salad, at least until your body fits.
"You can train your intestine as you train your body," says Keatley. "So if you introduce new foods, especially foods with moreinsoluble fiber Whether you are used - this can lead to gases, bloating and cramps. "
You will probably feel more regular.
Speaking of insoluble fibers, Keatley says that this type of fiber attracts water because it moves in your digestive tract, thus contributing to soften your stools, which makes them easier to pass. This means that your daily habit for salad could keep constipation at the bay.
"But there is a tipping point to about 70 grams of fiber a day," says Keatley. "At this point, you can create intestinal blockages - while it's rare, it shows that the more is not always better."
By the way, the insoluble fiber does not normalize your movements of the intestine. According toMAYO Clinic,High fiber diets Lower your risk of colorectal cancer potentially because when fiber ferments in your colon can have a protective effect.
You can live longer.
According toHarvard HealthWhile "no single fruit or vegetable" can not provide all nutrients with your body needs, a variety of products can conjure a crowd of diseases. This makes salad a superb choice to live a long healthy life.
Need proof? A meta-analysis of 2016 published inJRSM cardiovascular disease Determined that eating more leafy green vegetables was associated with a significantly lower risk of heart disease. A2017 study Also suggested that piling on vegetables every day could prevent premature death, eating 10 servings per day was associated with a risk of heart disease reduced by 24%, a reduced risk of 33% stroke, a risk Reduces 28% cardiovascular disease and a 13% reduced risk of total cancer.
Now, do you need salad inspiration? Check out our list of35 healthy salad recipes for weight loss.
