Good Lifestyle

If a colorful diet is healthy, it's easy to see why a rainbow coalition in your salad is one of the most effective ways to get most of the required nutrients of your day. The ingredients of the right salad - like those we will be about to talk to you! - Brain withantioxidants, essential minerals, fibers, healthy greases and protein. In addition: they are much more numerous than a multivitamin!

AStudy of the Public Health School of the State University of Louisiana I found that people who eat a salad a day are more likely to get their recommended daily consumption of many essential nutrients. In addition, the authors of the study note that men who eat more than 60 grams of vegetables per day increase their two-year life. This cornucopia filled with nutrients will also let you feel full and keep your belly goals flat inlunch time.

A cup of spinach gives you 58 micrograms (MCG) of folate. According to a report inNutrition DigestFolate consuming reduces your risk of having a 12% stroke and decreases your risk of developing heart disease, thanks to the ability of nutrients to reduce homocysteine ​​levels, an amino acid which thickens and hardens the arteries.
Other nutrients: Fiber, Protein, Vitamin A, Vitamin B6, Vitamin C, Vitamin E, Vitamin K, Calcium and Potassium
Power of the fight against the disease: heart disease, cancer, alzheimer, osteoporosis, diabetes, weight, depression

You get 294 milligrams (mg) from potassium in just three spears. According toMAYO Clinic The researchers, the potassium counterbalance the effects of sodium by dilating blood vessels and increase the amount of sodium excreted in your urine, thereby lowering blood pressure and protection against stroke.
Other nutrients: calcium, fiber, vitamin A, vitamin B6, vitamin C, vitamin k, folate and lutein and zéaxanthin
Power of the fight against the disease: heart disease, hypertension, cancer, osteoporosis, alzheimer and diabetes

A portion of 1/4-cup red beans gives you 6,630 antioxidants of the fight against the disease, as well as a 3 grams of 3 grams offiber. As a member of our salad ingredients, you will want to launch this nutrition plant in all your bowls.
Other nutrients: madness
Power of the fight against the disease: Heart disease, diabetes, cancer and Alzheimer

Four yellow pepper bands offer 48 mg of free radicals of vitamin C. Nutrition researchersUniversity of Arizona State Reported that vitamin C can help with weight loss by helping fat oxidation, or body capacity to burn fat.
Other nutrients: Vitamin A, B6, Folate and Potassium
Power of the fight against the disease: heart disease, cancer, alzheimer, weight gain and hypertension

Four cubes of Swiss cheese provide 476 mg of calcium and 26 IU vitamin D. Vitamin D was also associated with a decreased risk of pancreatic cancer, prostate and testicular.
Other nutrients: Protein and vitamin B12
Power of the fight against the disease: Osteoporosis, Alzheimer, Cancer and Cerebral Vascular Accident

Carrots are one of the richest sources of carotenoid provitamins, plant compounds that provide colors and operate as antioxidants. Just 1/4 cup of shredded carrots provides 2,279 MCG of beta-carotene and 4,623 IU vitamin A. Vitamin A A. Vitamin A has been shown to improve vision and bone growth, contributing to Regulate the immune system and reduce the risk of lung cancer.
Other nutrients: Vitamin C, Vitamin K, fibers and potassium
Power of the fight against the disease: Cancer, osteoporosis, weight gain and hypertension

A tablespoon of olive oil delivers 10 grams of mononature fat healthy cardiac. The balsamic vinegar rich in antioxidant can improve vascular function when ingested with ahealthy fat Like olive oil, which contributes to a reduction in the risk of heart disease. Combine these two ingredients of the salad for the ultimate dressing overloaded!
Other nutrients: n / A
Power of the fight against the disease:Adding olive oil to red, green, orange or yellow fruit and vegetables increases the amount of vitamins of vision vision, the fight against cancer, vision, immune repair, Bone visualization, such as A, E and K, as well as carotenoids.

A tablespoon of sunflower seeds supplies 8.35 mcg of selenium. A tablespoon of flaxseed seeds will give you 2.3 grams of omega-3 fatty acids, which are related to the reduction of the risk of heart disease, Alzheimer's disease and depression. These crunchy salad ingredients have also been shown to inhibit the growth of cancer-cell.
Other nutrients: Vitamin E and Fiber
Power of the fight against the disease:heart disease, cancer, alzheimer, depression and diabetes

A tablespoon of almonds supplies 2.2 grams of alpha-tocopherol, a type of vitamin E, which reduces the risk of Alzheimer's disease, according to a study ofNutrients.
Other nutrients: monounsaturated grease, protein and fiber
Power of the fight against the disease: Alzheimer, depression, cancer, heart disease and diabetes

Four cherry tomatoes will give you 1,748 MCG of lycopene, a proven cancer fighter.
Other nutrients: Vitamin A, Vitamin C, Vitamin K, Fiber and Potassium
Power of the fight against the disease: Cardiac disease, cancer, osteoporosis, diabetes and hypertension

Tuna, one ofBest sources of protein (And therefore one of our main ingredients of the salad) does not contain any trans fat, and a portion of three ounces of song light contains 11 mg healthy cardiac niacine, which has been demonstrated to reduce cholesterol and help your body to treat fat.University of Rochester The researchers determined that niacin lifts HDL cholesterol (good type) and reduces triglycerides more than most statins.
Other nutrients: Protein, selenium and vitamin B12
Power of the fight against the disease: Cardiac disease and diabetes

Four red leaves lettuce leaves contain 1,213 mcg of antioxidants, 96 mcg vitamin K and 1,172 mcg lutein and zeaxanthine lutenoids.
Other nutrients: Vitamin A, Vitamin B6, Vitamin C, Folate and Potassium
Power of the fight against the disease: osteoporosis, macular degeneration, cancer, heart disease, hypertension, alzheimer and weight gain

Load of polyphenols and antioxidants, Evoo (or extra virgin olive oil) is an incredibly healthy vinaigrette for your salads. But there are other oils with whom vegetables and greens offer similar nutritional benefits or more. Check them!

Made from pressed lawyers, this oil is rich in healthy monounsaturated fats that can help improve cholesterol and hunger. It also contains B and E vitamins and a Bloat banning potassium. Add it to your fruit salad for a new twist on a classic dish.

Also known as Lineed Oil-Yes, the things you used in the art class-this fat contain ALA, essentialomega-3 fatty acid This can facilitate weight maintenance and can reduce the risk of heart disease by promoting the health of blood vessels and reducing inflammation. Sprinkle on salads or use it instead of olive oil or Mayo when whipping pestos and tuna salads.

A littleState study of Pennsylvania I found that a diet rich in walnut and nut oil can help the body to better react to stress and can also help reduce diastolic blood pressure levels. Nut oil has a rich and hazel aroma. It contains polyunsaturated fatty acids that can increase the calorie burning induced by feeding and resting the metabolic rate. And nuts have more omega-3 fatty acids than any other nut. Mix with sherry vinegar, olive oil, cumin and salt and pepper to make asalad Pad.