Wholesome Benefits of a Salad Bowl
From the crisp onion slices to the juicy tomatoes, each ingredient brings its own unique flavour to your plate.
In India, salads are usually treated as a side dish. They are often made with raw vegetables like cucumbers, tomatoes, cabbage, and onions, chopped and sprinkled with a little salt and lemon.
These salads are either served in small portions or sometimes completely forgotten.
If you have been doing this, too, it’s the right time for you to change! Adding salads to your balanced diet is equally essential to gain maximum health benefits.
A truly balanced diet should include vegetables, fruits and a mix of carbohydrates, proteins, healthy fats, and fibres that nourish the body in harmony.
Let’s explore the healthy magic that makes salads more than just a tasty dish. They’re a simple way to feel good every day!
Benefits of Eating Salads
1. Pack with Fibre
Fibre helps in promoting digestive health, aiding in the prevention of constipation and promoting regular bowel movements. Leafy greens and raw veggies are rich sources of fibre.
Fibre may also help regulate cholesterol levels and reduce LDL (bad cholesterol). It also helps control your blood sugar levels, making it highly beneficial for people with diabetes
A diet full of fibre might also help you in เว็บพนันออนไลน์ UFABET สมัครง่าย โปรโมชั่นมากมาย weight management and promote a healthy digestive tract.
While we’re talking about digestion, you should check it on a regular basis to see how it’s doing. You can take Aashirvaad Atta’s short Digestive Quotient Test and get your findings in only a few minutes.
After you get the outcome, you can decide what to do next.
| Amount of fibre in salad ingredients | All values are expressed per 100g edible portion |
| Spinach | 2.38 |
| Cucumber | 2.14 |
| Tomato | 1.77 |
| Coriander leaves | 4.66 |
| Mint leaves | 5.89 |
| Chickpea | 17.01 |
| Avocado | 6.69 |
| Apple | 2.59 |
| Guava | 8.59 |
| Carrot | 4.18 |
| Beetroot | 3.31 |
| Pomegranate | 2.83 |
| Almonds | 13.06 |
| Walnuts | 5.39 |
| Strawberry | 2.50 |
High-Fibre Salad Option- Spinach, Moong Sprouts, and Paneer Salad
Total preparation time: 20-25 minutes.
Serving size: Serves 2-3 people.
Ingredients
- 2 cups fresh spinach leaves (washed and chopped)
- 1 cup moong sprouts (blanched or raw, as preferred)
- ½ cup cucumber, diced
- ½ cup tomato, diced
- 100 grams paneer, cut into cubes
- ½ cup plain yoghurt
- 2 tablespoons fresh mint leaves, finely chopped
- 1 tablespoon lemon juice
- Salt and black pepper to taste
Instructions
- Combine the spinach leaves, moong sprouts, diced cucumber, and tomato in a large bowl.
- Heat a non-stick pan and lightly grill or sauté the paneer cubes until golden brown. Add them to the salad.
- In a separate small bowl, whisk together plain yoghurt, chopped mint leaves, lemon juice, salt, and black pepper to make the dressing.
- Pour the yoghurt-mint dressing over the salad ingredients.
- Toss gently to coat all components evenly with the dressing.
- Serve fresh and enjoy this fibre-packed, nutrient-rich salad.
2. Rich in Nutrients
A salad bowl full of fresh fruits and vegetables provides essential nutrients, such as folic acid, vitamin C, and vitamin E, thus playing a crucial role in your overall well-being.
By eating more fruits and vegetables in your meals might help in lowering your blood pressure, might reduce the risk of heart disease, and improve your overall health
Nutrient Rich Salad Option- Chickpea and Avocado Salad
Total preparation time: 15-20 minutes.
Serving size: Serves 2-3 people.
Ingredients
- 1 cup boiled chickpeas
- 1 medium avocado, diced
- ½ cup tomatoes, chopped
- ½ cup cucumber, diced
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- A pinch of salt and black pepper
- 2 tablespoons coriander leaves, chopped
Instructions
- In a mixing bowl, combine the boiled chickpeas, diced avocado, chopped tomatoes, and cucumber.
- Add some olive oil and lemon juice over the mixture.
- Add salt and black pepper to taste.
- Gently toss the ingredients to mix well without mashing the avocado.
- Now, garnish with freshly chopped coriander leaves.
3. Helps with Weight Management
Salads are an excellent choice for weight management because they are low in calories and high in fibre.
These fibre-rich ingredients help to keep you full for longer, reducing the chances of overeating. By consuming salad before or during your meal can naturally limit calorie intake and support healthy weight loss
4. May promote skin health
Salads are great for keeping your skin healthy and glowing.
The water, antioxidants, and vitamins in fresh vegetables work wonders for your skin. Vitamin C, for example, helps your body make collagen, which keeps your skin healthy.
Staying hydrated with salads also makes your skin look hydrated, softer and more moisturized.
The more fresh veggies you include in your meals, the more refreshed and energized you’ll feel throughout the day