Salads are typically made by combining lettuce or mixed greens with an assortment of toppings and a dressing. With a large variety of possible mix-ins, salads can be a staple of a balanced diet. You can add almost any food to a salad. But some toppings are more nutritious than others.
Chopped Raw Vegetables
A typical salad starts with raw greens, such as lettuce, spinach, kale, mixed greens or arugula. However, you can also add several other raw vegetables สมัคร ufabet
Some popular raw veggie toppings include chopped carrots, onions, cucumbers, celery, mushrooms and broccoli. These vegetables are packed with fiber and plant compounds that offer health benefits.
One study in 422 young adults found that eating raw vegetables. Including carrots, lettuce, spinach and cucumber — was associated with good mental health and mood
Nuts and Seeds.
Nuts and seeds — such as pistachios, walnuts, pumpkin seeds, almonds, peanuts and chia seeds — are highly nutritious salad toppings.
For example, 1 ounce (28 grams) of pumpkin seeds has 5 grams of protein and close to 20% of the Daily Value (DV) for zinc. Even more, adding just 22 almonds (1 ounce or 28 grams) to a salad packs over 3 grams of fiber and several vitamins and minerals.
When choosing nuts or seeds to add to your salad, look for raw or dry-roasted varieties without added salt, sugar or preservatives.
Dried Fruit
Salads and dried fruit are a delicious combination.
Using dried cranberries, apricots, mango or raisins as a salad topping is an easy way to add some sweetness along with various nutrients. For instance, 1 ounce (28 grams) of dried apricots has 20% of the DV for vitamin A and 2 grams of fiber.
To avoid added sugars and preservatives. Look for dried fruits that only have the fruit listed as an ingredient. Additionally, use this tasty treat sparingly to top off your salad.
You can also make your own by slicing your favorite fruit into thin pieces. And baking them on a lined baking sheet at 250°F (121°C) for two to three hours.