Consider these ten reasons why you should consume salads and their great health benefits. Below, we leave you with some delicious salad recipes to prepare at home.

1. Hydrate and refresh. More than 90% of the composition of vegetables, the base of salads, is water. Eating salad is a simple and quick way to hydrate the body on hot days.
2. Provide vitality. Vegetables are an excellent source of vitamins that regulate multiple organic processes, such as the proper functioning of the nervous system.
3. Detoxify the body. The detoxifying, purifying, and diuretic action of salads is due to the high water content, the richness in potassium, the low sodium content of the vegetables that compose them, as well as the presence of essential oils that dilate the renal vessels. Thus, eating salads every day helps eliminate excess fluids and is beneficial in cases of hypertension, fluid retention, and oliguria (low urine production).
4. Protect the skin. Sun rays are the main aggressors for the skin and one of the causes of aging and the development of melanomas. Through various salads, we provide the essential nutrients to maintain the skin in perfect condition.
5. Regulate intestinal function. Due to the richness in fiber from vegetables, a salad acts as a laxative, preventing or improving constipation. Additionally, fiber helps reduce blood cholesterol and maintain good blood glucose control, beneficial in cases of hypercholesterolemia and diabetes.
6. Contribute few calories. Very suitable for all people, especially for those on a weight loss diet, as long as dressings are not overused. Furthermore, starting a meal with a salad satiates and reduces appetite, which is beneficial in these circumstances.
7. Care for the heart. The abundance of antioxidants (carotenoids -beta-carotene, alpha-lipoic acid, lycopene-, vitamin C, vitamin E, flavonoids, selenium) in vegetables makes salads heart-friendly dishes. Antioxidants block the harmful action of free radicals, substances involved in the development of cardiovascular, degenerative diseases and cancer.
8. Improve digestion. The slight bitterness of vegetables such as escarole, celery, lamb's lettuce, chicory, artichoke, endive, or radish stimulates the functioning of the gallbladder and liver. Moreover, sprouts (soy, alfalfa, watercress, radish) and fermented foods (sauerkraut) enrich the diet with enzymes, which are essential for food digestion.
9. Prevent anemia. The lack of iron or folic acid is related to various types of anemia. Leafy greens - Swiss chard, spinach, turnip tops, watercress, or escarole - are particularly rich in chlorophyll (with proven anti-anemic effects), folates, and iron, making them important to include in salads in cases of anemia.
10. Are tasty and nutritious. Various lettuce leaves, escarole, endive, spinach, lamb's lettuce, onion, cucumber, garlic, carrot, beet, tomato, asparagus, celery, peppers, sprouts. The more variety of vegetables included in the salad, the greater the nutritional richness, which translates into more vitality and energy.

              Cooking Recipes Consider these salad recipes to give your body enough energy and nutrients to keep you completely healthy. (we suggest you click on the recipe title for more preparation details) Fatoush Salad The Fatoush salad, also known as salad with Arabic bread or pita bread, is a salad that contains cucumbers, Arabic bread, tomatoes, olives, and mint. Nopal Salad The nopal salad is a very tasty and nutritious salad. Nopal is an important source of fiber, vitamins A, B, B2, chlorophyll, and minerals. Cucumber and Peach Salad This is a fresh and simple salad to make, combining the acidity of cucumber with the sweetness of peach, making it a very refreshing and low-calorie salad. Nicoise Salad The Nicoise salad is a typical dish from the Nice region in France. This salad includes tomatoes, tuna, black olives, hard-boiled eggs, and potatoes. Potato and Pea Salad A very tasty salad with boiled potatoes and peas. Forest Salad A refreshing salad with various fruits, goat cheese, and crunch. Cobb Salad The Cobb salad is a classic salad that contains lettuce, avocado, chicken, bacon, egg, and tomato. The recipe is accompanied by a Roquefort dressing.  

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