A salad EVERY day

 

Here's What Happens to Your Body if You Eat a Salad Every Day

It’s been a crazy few months of healthy journey for me. I started with a droopy eye and worries about aneurysm or stroke. Then I was MISdiagnosed with lymphoma. That sent me on a journey of finding every thing that might bless a cancer ridden body. Everything from chemical free personal hygiene and cleaning products to cryotherapy. But the main focus of cancer healing was eating fresh, whole, organic foods. So I was following Chris Wark’s amazing protocol which included a green smoothie and 2 HUGE salads a day.

Thankfully I’ve moved past my MISdiagnosis of cancer to a probable diagnosis of auto-immune. But guess what? One of our best tools for healing or preventing any disease is eating whole, fresh, (organic if you can afford it) food. 

A study done in 2015 showed only 1 out of 10 Americans meeting the very minimal standard of at least 4 servings of fruits and vegetables a day (I would recommend 12) Salads are a great strategy to raise that number in your diet. 

Kelly Redfield, RD, a registered dietician at WellTheory States "Some foods have a lot of nutrient density, such as fruits and vegetables, which provide the body with loads of vitamins, minerals and fiber.” 

Let’s look at the benefits of eating a salad each and every day.

What Happens to the Body if You Eat a Salad Every Day

1. Your nutrient intake will soar

A 2019 study of almost 10,000 adults found that people who ate salad consumed more Vitamins A, B-6, C, E,  K, folate, choline and other essential nutrients. The results align with an older 2006 study of more than 9,000 women and more than 8,000 men that found that salad-eaters typically had more vitamins C and E, folic acid and carotenoids in their diet.

"Salads often include a variety of vegetables, leafy greens and other nutritious ingredients," explains Trista Best, MPH, RD, LD "These foods are rich in vitamins, minerals, antioxidants and fiber, providing essential nutrients that support overall health."

2. You'll be more hydrated

Drinking plenty of plain water is helpful but is not the only way to hydrate.

"Our fluid intake not only comes from what we drink, but the foods we eat as well," Milgrim says. "Fruit and vegetables are made of mostly water, so when we increase our intake of these foods, we naturally improve our hydration status."

3. Your gut, pancreas and stomach will thank you

In addition to the nutrients mentioned in No. 1, research and experts have shown that salad eaters get more fiber. 

"Fruits, vegetables, beans, peas and lentils are all fiber-rich foods," Milgrim says. "Whether you’re enjoying a leafy green salad, chopped vegetable salad, bean salad, a (whole) grain salad or even a combination, you’re enjoying an abundance of high-fiber foods."

All this fiber is good for the gut.

"Fiber promotes regular bowel movements, helps prevent constipation and supports a healthy digestive system," Best explains. "It also contributes to the growth of beneficial bacteria in the gut, fostering a balanced and thriving gut microbiome."

In addition to gut health, 2020 research found dietary consumption of fiber from fresh fruits and vegetables provided other perks, like improved heart and metabolic health (including blood sugar regulation).

"Eating foods high in soluble fiber can reduce the amount cholesterol absorbed from foods, leading to reduced cholesterol levels and improved blood pressure," Milgrim shares.

As for blood sugar: "Fiber slows the absorption of sugars, preventing rapid spikes in blood glucose," Best explains. "This can be particularly beneficial for individuals with or at risk of diabetes or insulin resistance."

4. Your skin will be the best it can be

"Nutrient-dense salads provide vitamins and antioxidants that support skin health," Best shares. "For example, vitamin C from ingredients like bell peppers and citrus fruits aids in collagen synthesis, contributing to skin elasticity. Antioxidants also help protect the skin from damage caused by UV rays and environmental pollutants."

5. Managing weight will become more...manageable

Veggie-rich salads are filling and lower in calories, which can help people lose and manage weight.

6. A small caution about salads 

”The biggest thing to watch out for in salads is dressings," Redfield warns. "Dressings can pack on a ton of unnecessary calories with little nutritional value. It’s easy for hidden sugar, fat, salt and artificial colors, flavors and preservatives to sneak into the diet through dressings."

Stick with a simple, homemade dressing like a mix of olive oil, lemon juice, salt and balsamic vinegar.

Other culprits that add empty calories to salads include croutons, fried anything, and taco shells.

Sandee’s Salad Tips

1. Yes you can eat salad for breakfast. Why not start your day with a power house meal of fresh salad brimming with vegetables?
2. Salad kits can be a fast easy solution to fitting in salads but try to alter them a bit. I always use less than 1/2 the included salad dressing (or make my own) and it is also easy to chop some fresh cabbage and add it to the mix. (Note: cabbage keeps almost forever in your fridge) 
3. Sauerkraut is a great salad add in. The anti-cancer salad I was eating called for a huge scoop of Kimchi or Sauerkraut added to the salad. You would be surprised how much you won’t notice it in your salad and it is a powerhouse of probiotics.
4. You can eat salad while driving. Yes I have purchased a fast food sale in a rush and eaten it (no dressing thank you) with my fingers while driving. 
5. Dressing can be very simple. My anti-cancer diet called for equal parts apple cider vinegar and avocado oil with a variety of herbs as the daily salad dressing. I also enjoy making my dressing with 2 parts gourmet balsamic vinegar and 1 part olive or avocado oil. 

So yes you guessed it our challenge for the week is to eat at least one green salad a day. To earn your daily 5 bonus points you need to include:

1 or hopefully more fresh DARK greens (not iceberg lettuce) and 4 or more fresh vegetables, fruits, nuts, seeds or beans.

Happy salads ladies!