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Top 10 Vegetables That Can Make Salads More Nutritious

Vegetables Salads Nutritious

Everyone likes a good salad but the key to a really good salad is the use of vegetables that gives you the health benefits that you seek. Vegetables are very healthy foods and are often low in calories and rich in nutritional value. However, the nutritional value of vegetables generally differs on the basis of their colors and type.

Below Listed Are Ten Healthy Vegetables That You Can Add To Salads And Their Benefits:

Brussels Sprouts

Brussels sprouts are an excellent source of vitamin K and just fifty grams of raw Brussels sprouts can give a day’s requirement of vitamin K. Brussels sprouts are good for health in many ways as it aids digestion and prevents the DNA from getting damaged due to oxidative stress. Brussels sprouts are also rich in Omega 3 fatty acids and that helps prevent cardiac diseases.

Brussels Sprouts

Broccoli

The best thing about broccoli is its ability to prevent a number of health diseases and that’s mainly because this food is rich in antioxidants such as vitamin C and carotenoids such as lutien, beta carotene and zeaxanthin. Broccoli also contains a good measure of dietary fiber and just a hundred grams of broccoli contains 3 grams of dietary fiber. The dietary fiber in broccoli can promote weight loss, cure constipation and also guard against high blood pressure. Broccoli is also good for the heart because it contains lutien and vitamin B6. However those with thyroid-related concerns are usually advised to stay away from this vegetable.

Broccoli

Carrots

Carrots are said to be good for the eyes with the ability to prevent cataracts and better eyesight. An average sized carrot weighing about 60 grams gives you over twice the daily requirement of vitamin A. Carrots are also said to prevent a number of health conditions such as peptic ulcers, frequent infections and constipation.  Regular use of carrots are said to be effective in the prevention of a number of cardiac diseases such as coronary heart disease. Carrots are also effective in deworming and are said to be particularly effective on threadworms.

Carrots

Radish

Radish is rich in vitamin C and dietary fiber and a hundred grams raw radish contains 14.8 mg vitamin C and 1.6 grams dietary fiber. This vitamin C content gives a boost to the immune system and that is useful in fighting infections such as common cold and flu, while the dietary fiber is useful in curing constipation and easing the bowel movement.

Radish

Turnips

Raw turnips contain just 28 calories and 2 grams of dietary fiber in every hundred grams. The high fiber and low calories make turnips useful in promoting digestion and speeding up the body’s metabolism. Turnips are also rich in beta carotene and other antioxidants that make it an effective detox food. However, those with kidney or gall bladder related problems must try to avoid turnips, unless their medical practitioner recommends or approves it.

Turnips

Onions

Onions are also said to improve digestion and can ease the bowel movement as its rich in dietary fiber. Onions are also useful also to those suffering from cardiac health concerns or high cholesterol.

Onions

Bell Peppers

Bell peppers are rich in carotenoids such as alpha carotene, beta carotene and lutien. Bell peppers are also known to help speed up metabolism and weight loss.

Bell Peppers

Beetroot

This healthy root has the ability to bring down high blood pressure effectively. Beetroot is however said to be high in sugar content. That’s the reason diabetics must take this vegetable in moderation and must discuss its intake with their doctor. Beetroot has anti-inflammatory properties too and that derives primarily from the betaine contained in beetroot.

Beetroot

Bok Choy

Raw bok choy is a good source of many nutrients and minerals such as vitamin A, vitamin C, calcium, proteins and dietary fiber. Bok choy being rich in calcium and vitamin K can help prevent osteoporosis. Vitamin A in bok choy also keeps the eyes healthy. The calcium and potassium in bok choy can be useful to those suffering from high blood pressure. Additionally this vegetable is extremely low in calories and a hundred grams of raw bok choy contains just 13 calories and 1 gram dietary fiber and that can help those who are eager to lose weight.

Bok Choy

Rutabaga

Rutabagas are a rich source of vitamin C and dietary fiber. A hundred grams of raw rutabagas can give as much as 25 mg vitamin C and 2.3 grams dietary fiber. The vitamin C content makes it excellent in fighting infections and protecting from oxidative damage. The dietary fiber and potassium are helpful in preventing cardiac health related diseases. The dietary fiber is also useful to those suffering form high cholesterol related problems.

Rutabaga