17 Health Benefits of Salad Greens (#Best for Diet)

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People nowadays tend to eat junk food or fast food because of its simplicity to get and did not require too much time to cook it. Thus, it impacts people to get sick often because of this lifestyle. Then, they search for a way to get their healthy body as it used to be. They take medicines and supplement that have been sell in the pharmacy that has a very expensive price.

By consuming vegetables every day, we could maintain our health and our body needs of nutrient and vitamin. By eating salad greens, you could stay healthy without thinking about the side effect when you eat it despite when you take medicines and supplement. And also, it will not cause your wallet suffer because normally vegetables are cheaper and easy to get. Meanwhile, salad greens usually served raw and can act as a bed for other salad ingredients.

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Salad Greens Ingredients 

Thus, salad greens is one bowl salad of variation vegetable. Thus, it mixes all with dressing such as almond oil, olive oil, or mayonnaise. Meanwhile, here is the ingredients of salad greens

  • Arugula: Well know as nutritional powerhouses by its high source of fiber and antioxidant.
  • Butterhead: This the type of lettuce which has light green or dark green leave.
  • Swiss Chard: A healthy green vegetable that almost similar to spinach or kale.
  • Cabbage: This leafy green vegetable contains high sulfur and vitamin C content.
  • Dandelion Green: The leaf of dandelion flowers that lately becomes favorite salad dressing.
  • Endive: Is a curly green vegetable with its nutrients and best for salad.
  • Escarole: This vegetable is one type of endive, which has bitter taste than endive.
  • Kale: The green vegetable with earthy taste with a nutty sweetness.
  • Iceberg Lettuce: It’s a family lettuce that has plain taste.
  • Mesclun: It’s the typical France mix salads which are six baby lettuces with sweet to peppery taste.

Somehow, it depends on your taste for what vegetables that you want to add to your salad greens. Regularly, people use those vegetables above as the basic salad greens ingredients. Also, the recipe can be mix with another green vegetables such as radicchio, watercress, tatsoi, spinach, and romaine. Meanwhile, those green vegetable is more healthy if you mix it all together. As a result, there you go as salad greens.

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Nutrients Values of Salad Greens (In 100 gram per serving)

Information% DV
Carbohydrate3,2 gram (69%)
Protein1,52 gram ( 29%)
Fat0,24 gram ( 10%)
Vitamin A(10%)
Vitamin C(26%)
Vitamin K(10%)
Sodium29 mg
Magnesium24 mg
Phosphorus53 mg
Potassium291 mg

Meanwhile, there are many nutrients in all ingredients of salad greens. Thus, those vegetable comes together to bring super benefits for our body. Indeed, here is health benefits of salad greens.

1. Best for Diet Purpose

Eating junk food or fast food is really great and simple. Also, you did not have to take too long time of your cooking utensils to cook it. Nevertheless, it has many negative side effects such as promote cholesterol disease and excessive fat. Thus, eating junk food may makes you fat and makes your body unhealthy. When you are fat, normally you are not feeling confident and wanted to get your body to normal again as fast as possible.

By doing work out regularly, you could have your unneeded fat to disappear and gain your ideal body. Meanwhile, you could also make it faster by control your food.Further, eating veggie such as spinach which that sailor always eats have full of protein and rich of thylakoid that could reduce your craving and help you lose weight faster. Also, eating salad greens is best for diet as it made by all healthy mixing vegetable. Meanwhile, salad greens has been proven as the best diet menu for a long time and it works.

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2. Detox Your Body

Today, the level of environmental pollutants such as toxic metals is increasing, and it can easily damage the health of the body. Chlorophyll contents can inhibit the body’s absorption of the toxic gases, namely by binding. A study has shown that chlorophyll can also do the same thing with some types of carcinogens. As a result, eating salad greens is perfect to detox your body in order to get weight loss and body cleanse.

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3. Boosts the Metabolism

Salad contains high of calcium, vitamin A, C and K which also have plenty of folate and fibre. Thus, salad greens may help you to boost your metabolism by its nutrients. Also, it’s good for your colon and tummy. By the way, if you have good metabolism system then automatically your bad fat will be absorbs or out by the stool. As a result, metabolism system must be good for weight loss treatment.

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4. Prevents Constipation

Constipation is a common thing. Meanwhile, constipation problem happen whey they don’t have enough fiber or did not drink enough water. It is not a serious illness or a disease which we need to concern much, but having it must make us feel uncomfortable. Thus, having constipation problem will be worse. No need to take laxative medicines because if you eat orange which have fiber and flavonol called naringenin, or spinach which an excellent source of magnesium, you do not have to fear about having constipation or getting hurt when you take care of the business. Thus, salad greens contains fiber and flavonol to get you better from constipation problem.

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5. Builds Muscle

For men, having a muscular body is something you wanted to get some girl or just to show off to people. With muscle, even a men without a fighting ability will look scary or at least make the opponent fighting spirit go down. Neverthless, building muscle takes a long time and hard, but now you will see much products that will say it would make you bulky with just a week of light work out. It is happening, but it also had a bad side effect like damaging your internal organ because of its chemical thing or something that other could see, baldness. Thus, salad has the original vitamin that has a natural substance like Iron, Vit A, C, and K. It also has a greater amount of fibre and nutrient that help you when wanting a muscular body. Thus, it must be your alternative to get weight loss and build muscle.

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Healthy Tricks by Eating Salad Greens

6. Keeps Your Focus and Memory

Couldn’t remember things even when it occurs just two or three hours early? Perhaps, your brain did not function normally because our brain lacking some food or we just stressed out so much. Maybe you need some food which is rich of antioxidant, non-saturated fat, vitamin and mineral that help us to protect our brain from the illness. As a result, salad is a food that you wanted. It is full of Vitamin K and choline which help to keep our memory sharp.

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7. Good for Eyesight

Vision are very important in our daily life, without it, we would be troubled when doing the activity that requires us to see in a long distance. Also when applying for a job, some of it will require you to have a good vision. Nowadays young people eyesight becomes bad because of too much playing in front of their gadget. It can’t be helped because some really need it for their activity, but still, you can at least lessen your paly time in front of your gadget so your vision won’t become bad. You also can keep your eye health by eating some leafy green. Some study proved that greens are full of a substance called Lutein, zeaxanthin-antioxidant that help eyes from degenerated.

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8. Makes Respiratory System Better

Beta-carotene works together with vitamin C is believed to increase the capacity of the lungs so that the lungs more felt relieved and respiratory problems can be prevented. Some respiratory problems such as bronchitis and asthma can be overcome by taking beta carotene along with vitamin C. Meanwhile, that’s all will be good by consuming salad greens.

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9. Makes Your Bones and Tooth Stronger

It’s certainly already widely known. Calcium is useful to help ensure strong teeth and thus will prevent dental problems that torment. Calcium will also improve bone mass decreases with age, thus going away from your osteoporosis in old age. This is because calcium helps to facilitate the movement of nutrients across cell membranes. Good calcium intake will help reduce back pain because it will strengthen your spine. For children especially, calcium helps for maximum growth.

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10. Prevents Anemia

Chlorophyll can help in restoring and the formation of red blood cells. Chlorophyll is working on a molecular and cellular level and has the ability to regenerate our bodies. Chlorophyll is rich in living enzymes that help in cleansing the blood and improve the ability of blood to carry more oxygen to the entire body.Chlorophyll is the blood builder and is also effective against anaemia caused by a deficit of red blood cells in the body. Moreover, chlorophyllin is a modified form of chlorophyll that is known to be very effective for treating anaemia. It works by changing the iron in the centre of the molecule into magnesium to provide the bioavailable form of iron that can be used properly by the body.

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11. Very Effective Against Candida Albicans

Candida albicans is a type of virus that can cause serious health problems for individuals, such as may be the cause of fatigue, depression, digestive problems, and several other health problems. Researchers have shown that consuming foods containing chlorophyll can stop the growth of harmful bacteria such as candida.

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12. Prevents Insomnia

Salad has a calming effect on the nerves that can help reduce the symptoms of insomnia, nervous irritability and fatigue of the body in general. Thus, eating salad greens in the evening time, before bed time, help you enough to have a proper sleep.

13. Lowers the Risk of Kidney Stones

Chlorophyll inside of salad can also help in preventing the formation of kidney stones. Vitamin K is contained in chlorophyll can help reduce the growth of calcium oxalate crystals in the urine.

read more: Symptoms of Kidney Stones

14. Prevents Diabetes

Carotene intake appropriate doses into the body controls blood sugar levels so the body avoid diabetes. In fact, be Bopara studies have proven that a person consuming less beta carotene will be more susceptible to diabetes because their blood sugar levels tend to be uncontrolled.

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15. Prevents Cancer Cell Growth

Carotene is one of the active compounds that act as antioxidants. Its ability to increase endurance very well to fight the toxins caused by free radicals. In addition, the carotenoids which have an active role in the system of communication between cells can improve the health of the cell so that the development of cancer cells can be prevented.

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16. Prevents Premature Ageing

The content of antioxidants and magnesium contained in a salad can help in combating the effects of ageing and can keep the body to stay healthy tissues, namely by stimulating the enzyme anti ageing and makes the skin healthy and youthful. In addition, vitamin K contained in a salad can make your skin clean and rejuvenate the adrenal glands and improves adrenal function in the body.

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17. Good for Pregnancy

Magnesium is one of the important elements during pregnancy. Magnesium inside of Salad can reduce the risk of osteoporosis and maintain stable blood pressure.Magnesium sulphate to the best treatment options for preventing eclamptic seizures in pregnant women with hypertension. Importance more magnesium during pregnancy is to help maintain the bone strength of pregnant women and the baby, keeping insulin and blood sugar levels help the body’s enzyme system functions.

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Thus, salad greend is made by all green vegetable ingredients which are best for body. Mostly, it’s best if you are looking for super fast diet treatment. Meanwhile, that’s all health benefits of salad greens.