If you want to be healthy you need to eat healthy. It’s a pretty simple concept but it can be hard to follow with all the tasty but unhealthy food options surrounding us at all times. Convenient food choices are often the most unhealthy so you need to make it easy and convenient to eat healthy. One of the best ways to do this is to commit to eating a salad every day. This is something that I do every day.
You should make it easy for yourself by preparing your lettuce in advance and then storing it in container for easy and quick access when you are hungry. I usually eat Romaine lettuce which is chock full of nutritional goodness! Check out these values in just one cup!
Benefits of eating salad (Romaine lettuce)
- Only 8 calories
- 5 grams of fiber
- 82% vitamin A
- 60% vitamin K
- 19% vitamin C
- 16% folate
- 4% manganese
- 3% potassium
- 3% iron
- Almost no fat or sugar
It is also high in antioxidants which help lower your risk of infections and some forms of cancer. Antioxidants are also good for your heart health. Here is a list of the numerous benefits from Romaine lettuce:
Helps prevent bone loss
Leafy greens are a great source of bone-strengthening vitamin K. Studies show that this vitamin boosts bone density and can help prevent osteoporosis.
Great source of antioxidants, vitamin C and A
These vitamins are antioxidants which fight off free radicals that can lead to arthritis, heart disease, and the dreaded cancer.
Supports healthy eye site
Vitamin A and C help protect the eye against disorders such as glaucoma, cataracts and macular degeneration. You only get one set of eyes so take care of them!
Heals skin and prevents signs of aging
The vitamins in romaine lettuce also help build collagen in the skin which keeps it firm and elastic. It can also help reduce acne flare-ups since it is low on the glycemic index.
Helps digestion and regularity
The high fiber in Romaine based salads will work wonders for your digestion. You can say good bye to constipation as you will be extremely regular if you consistently eat salads and stay hydrated. This will help you feel lighter and lift your overall mood!
Boosts your immunity
Vitamin A and C are known for their immune strengthening properties. Vitamin C can hep you fight the common cold and the flu virus.
Helps fight cancer
Research suggests that the chlorophyll found in Romaine lettuce may help reduce risk of some liver and colon cancers. My dad passed away from stage iv colon cancer so if you can help avoid this by eating healthy you will want to do that. Trust me. Colon cancer is a slow painful way to die.
Supports weight loss
Studies show that eating a salad before dinner will help you consume 12% fewer calories. Due to the high fiber content you will feel fuller faster. Also Romaine lettuce is very low in calories.
Helps maintain a healthy pregnancy
Folate has been shown to help promote a safe and healthy pregnancy. It helps contribute to a healthy birth weight for the baby and promotes healthy development of the face and heart.
So as you can see romaine lettuce is the real deal but there are other benefits of eating salad daily. Here are some tips:
Tips for making the ultimate healthy salad
Keep it light
Don’t drown your salad in thick and creamy dressing and cheese. Instead keep it light with a teaspoon or so of olive oil and lemon juice. Then salt and pepper to taste. This is a quick and economical dressing that also tastes really good.
Mix it up
I personally like to add different types of vegetable and toppings to my salads to keep things interesting. My favorites include:
- Red or white onion slices (raw)
- Broccoli florets (raw)
- Sliced jalapeno pepper (1 pepper raw)
- Heart of palm
- Sliced Roma tomato (raw)
- Handful of cooked and shelled edamame
Stay away from meat and cheese
To get the most out of your salad don’t sabotage it with all kinds of meat like ham and bacon. And please avoid the cheese. This isn’t a sandwich so don’t turn it in to one!
Hopefully this post has convinced you to try to eat a salad each and every day. There are so many health benefits so start now! Go to the store and buy some Romaine lettuce and start experimenting. You might just surprise yourself with a tasty and healthy alternative to junk food that is slowly destroying your health and well-being.
