The ingredients to add to the salad and those worth reducing

In ancient times salad was made up of some basic vegetables, oil and salt. Today, the term ‘salad’ has become almost abstract, and still, the cool and cool bowl has always been considered a symbol of health when over the years it has been added nutritional values, colors and textures. Sometimes ‘all the addition is detractive’ and it turns out that there are quite a few toppings that may upgrade the salad in terms of taste but reduce its health value.More avocado

The avocado contains healthy fats and a wide range of vitamins and minerals. The fat that is about one -fifth of the nutritional values ​​of avocado is not saturated, cholesterol -free and healthy and satisfying. A recent study has found that people who ate at least two avocado dishes – the amount of avocado or one avocado cup – a week were 16% lower than cardiovascular disease and 21% lower for coronary disease.

• A small avocado (about 150 grams) has 240 calories, 22 grams of fat, 10 grams of fiber, vitamin E, vitamin B, vitamin K, folic acid and potassium.
• One cup of tinted avocado for cubes contains 728 milligrams of potassium that helps to lower blood pressure.

Less low -fat sauce

While low -fat food consumption may help weight loss, research shows that many processed foods marked as a fat bucket are usually loaded with sugar and unhealthy ingredients and other nutritional components. Salad sauces often contain healthy fats that can contribute to absorbing antioxidants in the body, certain vitamins and minerals. In contrast, salad salads marketed as a fat bucket usually do not contain nutrients, do not provide health benefits, and are also full of sugar and preservatives.

More hummus

Hummus has all the essential amino acids, making it a great source of protein for those who do not eat meat. The chickpeas can help slimming efforts because of their high fiber and protein content, which causes a sense of satiety over time. Chickpeas can also help prevent constipation and help control blood sugar.

• One glass of chickpeas contains 14.5 grams of protein, 12.5 grams of dietary fiber and only 4.25 grams of fat.

Less croutons

Crotons are considered processed cereals and add empty calories to the salad. In many cases, the croutons are fried and contained in unsaturated fat. The bread used to make croutons is usually low in nutritional values ​​as well as fiber.

• Crotons contain about 9 grams of carbohydrate per serving 0.5 grams, which are usually reached from starch.

More than cucumbers

Half a cup of cucumbers provides 57% of the recommended daily value for vitamin K that will benefit blood clotting and helps cognitive health. Cucumbers contain 95% water and help maintain body moisture and can also help relieve constipation because of their fiber content. The cucumbers also contain some vitamin A, which can help improve vision, strengthen the immune system and ensure proper functioning of the heart, lungs and kidney.

• Half a cup of cucumbers contains 8 calories

 

 

 

Less cheese

While there are benefits to eating cheese because of high levels of protein, vitamins and calcium it contains, it is important not to overdo it with the feta cheese you add to the salad. The lactose is sensitive to pay attention to quantities but in general cheese does not help maintain weight. An average dish can contain 100 calories as well as high amounts of sodium, which can cause a desire for excessive eating. When you choose cheese, pay attention to the amount of calories, sodium and fat.

 

More non -sugary nuts

The health benefits of nuts are many. Nuts are a great source of fiber, good fats, as well as protein. Different nuts provide different nutritional benefits, and walnuts are in a high place on the beneficiary nuts list. A classic nut addition contains 4 grams of protein per serving, as well as 50% of the daily value of copper. Nuts consumption is also associated with reducing heart disease causes, including high blood pressure. Pecan nuts are another popular salad addition, and a dose of walnut provides 13% of the daily value of zinc mineral.

 

 

 

More fruits

The sweetness of the fruits can balance other flavors in the salad and different fruits have unique benefits for health such as digestion and reduction of infections and the risk of certain diseases.

• Lemons contain large amounts of vitamin C as well as other antioxidants. Lemons can be combined with salad sauce.
• Strawberries provide a significant amount of fiber and flavonoids that contribute to heart health.
• Pomegranates contain high levels of antioxidants and polyphenols, which also reduce oxidation in the body that ends to eventually cause disease. Pomegranates also contain high levels of vitamin K, which contributes to blood and bones.

More salmon

One of the top nutritional benefits of salmon is the high amount of omega -3 fatty acids that are known to reduce inflammation, lower blood pressure as well as the risk of cancer. One portion of 3.5 grams of salmon contains 2.3 grams of icoschenian acid (EPA) and Docobaxanian acid (DHA), two types of omega -3 fatty acids.

Salmon is also rich in protein, providing 20 to 25 grams per serving. In addition, salmon contains a considerable amount of B vitamins, which provide more than 100% of B12’s recommended daily value, 56% of B6’s recommended daily value, and 63% of Niacin’s recommended daily value. Because it is rich in protein, it is also associated with weight loss because of its ability to maintain a sense of satiety over time.

 

 

 

More eggs

The combination of protein, vitamins and minerals in one egg makes it a healthy and nutritious nutritional choice. The egg, which contains about 80 calories and 7 grams of protein in a medium-sized unit, is a great source of high quality and full protein. In addition, an egg contains about 13 vitamins and minerals, including vitamin A, D and B12.