Salads, a colourful treat for kids, a ‘florid nutriment’ for teenagers on diet and a ‘sacred antidote’ against all the illnesses for the elderly! Be it a Greek, tuna, garden, bean, fettoush or somen- there is always a patch of red, a blob of red and a spread of yellow in your salads.
Vegetables, fruits, meat, egg and grains are the main ingredients of salads. Here, we bring to you, an easy accessibility to your day to day’s nutrient requirements and how a salad and provide for it!
Too start with, “green makes you lean!”- Be it lettuce, broccoli, spinach, barley, parsley, oregano, lemon grass, basil, peppermint or stevia – “Green Leafy Vegetables (GLV’s)” are all ‘powerhouses of nutrients’. Having very low content of carbohydrates and fat, they are rich in fibre which is very essential for effective digestion. GLV’s contain something known as ‘oxalates’ which have the capacity to bind to calcium and provide it to our body! Iron, potassium and magnesium are also concentrated in GLV’s which is essential for normal blood and brain development. Vitamin K, C, E and B are present in huge quantities and aid in normal processing of body.
(Don’t forget to use a bit of oil in your salads when using GLV’s as Vit K is fat- soluble)
|Helps in Blood clotting||Bruising, petechiae, hematomas, cartilage calcification|
|Vitamin C||Has wound healing capacity, antioxidant||Scurvy- spongy and bleeding gums, brown spots on skin|
|Vitamin E||Antioxidant, had neurological functions, prevents oxidation of PUFA||Myopathies, neuropathies and RBC destruction|
|Vitamin B||Extremely essential in cellular metabolism||Beriberi, Cheilosis, glossitis, pellagra, acne, macrocytic anaemia|
|Iron||Protein and haemoglobin synthesis||Anaemia(lack of energy, shortness of breath, headache, irritability, dizziness, or weight loss),
|Potassium||Protein synthesis, proper electrical conduction to heart, controls acid-base balance, helps in breaking down carbohydrates, essential for normal functioning of brain||Weak muscles, abnormal heart rhythms, and a slight rise in blood pressure|
|Magnesium||Creates and maintains bone integrity, enables energy production, helps in maintenance of nervous system, controls inflammation and blood sugar levels||Diabetics, memory loss, heart problems, respiratory issues|
Next, let’s talk about something red- “Tomatoes”!!! First, I would like to confirm that the myth of tomato causing ‘kidney stones’ is false. Tomato contains Vitamins A, C, E, K, B1, B2, B6, B12, folate and panthothenic acid. This small vegetable also provides an immense number of minerals- Iron, Calcium, Magnesium, Phosphorus, Potassium, Zinc, Manganese, Selenium and fluoride. It has 0% of cholesterol and almost 80% of water! It also provides for an enriching amount of carbohydrate to the body with a protein content of 13%. It is very rich in Omega-6 fatty acid which is very essential for the body for proper brain and body development. It also contains fibres which enhance digestion. So, let’s go the ‘tomato way’ to get healthier and stronger!
|List of Vitamins||List of Minerals|
|Vitamin A- essential for good eyesight and skin development and development reproductive system.||Iron- (Already mentioned above)|
|Vitamin C- (Already mentioned above)||Calcium-bone and cartilage development|
|Vitamin E-(Already mentioned above)||Magnesium- (Already mentioned above)|
|Vitamin K- (Already mentioned above)||Phosphorus- very essential for cellular stability and genetic material synthesis, bone support, energy supply and acid-base balance|
|B1 and B2- cellular processes||Potassium- (Already mentioned above)|
|B6 and B12- blood management||Zinc and Manganese- proper brain development and enzyme maintenance|
|Folate and panthothenic acid- nervous system development, blood management||Selenium and Fluoride- antioxidant, bone development and enzyme management|
Any salad is totally incomplete without this vegetable- “Cucumber”. Majorly made of 95% of water, cucumber are a ‘dietician’s favourite vegetable’ when they talk about ‘satiety value’. They contain anti-inflammatory flavinols which help in memory enhancement and protect our brain from neurodegenerative diseases. They also contain polyphenols which help in reducing the risk of ovarian, uterine, prostrate, and breast cancers. They behave as natural anti-oxidants and enhance your digestive system. Cucumber contains potassium which aid in heart health management. Cucumbers are also known for their bad-breathe removal properties. Organic cucumbers contains natural waxes which are very safe for our body when compared to the pesticidal cucumbers which suck up all the nutrient value that the vegetable has to provide for you!
|List of Vitamins||List of Minerals|
|Folate and panthothenic acid||Potassium|
|Vitamin B1 and B2||Phosphorus|
|Vitamin B3 and B6(B6 helps in fighting heart problems, PMS issues, high cholesterol)||Zinc|
Children’s favourite vegetable- “Peas”, is a fast growing plant which is known for its ‘low-fat and high- protein’ characteristic. Its fibre content aids in digestion and prevents constipation. It contains a certain kind of polyphenols which is known for its anti-cancer properties. It contains caretinoids and phenolic acids (ferulic and caffeic acids) which posses anti-ageing properties- it prevents wrinkles, maintains good brain health and a strong immunity. It helps in blood sugar regulation and reduces bad cholesterol. “Looks small but plays big”- and so is our pea!
|List of Vitamins||List of Minerals|
|Vitamin A||Calcium and Magnesium- Bone development and blood clotting regulation|
|Vitamin C||Sodium and Potassium- regulates brain processes and genetic material synthesis and acid-base balance|
|Vitamin B6 and B12||Zinc|
|Vitamin B1 and B2||Selenium|
|Folate and panthothenic acid||Copper
(enhanced health of connective tissues, hair, and eyes and significant in preventing premature aging and increasing energy production)
A spice and herb, a very essential ingredient in Indian cookery- “Ginger” is also a medicinal plant which contains a chemical used in laxatives, anti-acids and anti-gas medications. The root of ginger helps in reducing inflammation in intestinal colon regions and prevents from bloating and constipation. Ginger is also known to possess anti-cancer effects (a study conducted in Michigan showed that the ingestion of ginger juice reduced the cancer cells to a significant quantity).Ginger contains a phytocomponent called as gingerol which is shown to prevent respiratory issues like asthma. Ginger is also known to prevent high blood pressure and aids in preventing or managing painful menstruation. Ginger powder is also shown to fight migraine headaches (a study conducted in Iran showed that ginger powder decreased the symptoms of migraine without showcasing any side effects as in case of the allopathic medication.)
Vitamins present- Choline and folate
(Choline is extremely essential for proper brain development and processing)
Minerals present- Calcium, Magnesium, Potassium, Phosphorus, and Sodium
(Contains omega6 fatty acid in large amounts.)
An infamous vegetable, “Radish” aka Mooli, is known for being a best known ingredient in home- remedies. A popular Chinese proverb goes like this, "eating pungent radish and drinking hot tea, let the starved doctors beg on their knees."
Be it a cough and cold or constipation and diabetics, radish step out of the vegetable box and dances in our glasses and plates in form of juice/raitham/salads. Radish contains phytochemicals and anthocyanins that help in preventing cancer. It helps in regulation of blood pressure, elimination of toxins from body and hence acts as a natural cleanser! Its anti-oxidantal property helps in preventing skin wrinkling and maintaining god health of kidneys. It has anti-congestive properties that make them very beneficial for asthma. It also fights allergies in respiratory system and protects the respiratory linings against infections.
Vitamins present- Vitamin C, B1, B2, B3, B6 and folate.
Minerals present- Iron, Magnesium, Copper, and Calcium