Health is wealth.
We know this. That’s why we always find ways to keep ourselves in best shape and condition.
The United States saw 57.25 million fitness center memberships in 2016, which had steadily increased over the past ten years.
Also, 70 percent of 46 million American smokers have expressed their desire to quit. Additionally, about 1.3 million annually give up the bad habit which can otherwise trigger lung diseases such as lung cancer.
In 2015, about 36.7 million individuals practiced yoga to increase their well-being. We expect this to rise to over 55 million by 2020.
Aside from exercise, saying no to an unhealthy lifestyle and relieving stress is vital. Likewise, many are also keen on keeping their diet in check by turning to scrumptious salads.
According to an industry report, salad shops in the United States earned more than $300 million in 2014.
But you do not need to spend six to ten dollars (or more) for a serving of salad to receive its health benefits.
You can make your salad with the following two easy recipes.
Go herb with this Herb Salad
Ingredients: lemon juice, olive oil, dill, basil, chives, tarragon, lettuce, salt, and pepper
How to make: Whisk one part lemon juice and three parts olive oil. Season with salt and pepper. Then, toss the mixture with lettuce, chives, basil, dill, and tarragon.
How healthy is this salad?
Lemons are an excellent source of vitamins C, B6, A, and E, folate, iron, phosphorus, niacin, zinc thiamin, riboflavin, and copper. Additionally, it contains traces of calcium, pantothenic, magnesium, protein, and potassium.
As if these vitamins and minerals are not enough, this citrus fruit also contains flavonoids that provide antioxidant and cancer-fighting properties.
Lemon is filled with health benefits that you may want to snack on it while you are preparing the salad. Adding to its cancer-fighting properties, it also helps prevent diabetes, constipation, and fever. Likewise, it soothes indigestion; lowers high blood pressure; and improves the hair, skin, and teeth.
Olive oil is a liquid fat produced by pressing olives. It is abundant in monounsaturated fat called oleic acid which reduces inflammation. Additionally, olive oil contains powerful antioxidants that prevent cholesterol in our blood from oxidizing. It also reduces the risk of stroke, acts as a protection against heart disease, and improves metabolism.
Salt prevents iodine deficiency, diabetes, and hyponatremia, and sustains hydration. It also improves cardiovascular health and helps us maintain dental hygiene by soothing painful bacterial infections.
Salt’s eternal partner, pepper, which is used to preserve food, is rich in manganese, magnesium, calcium, copper, phosphorus, iron, potassium, vitamins like riboflavin, vitamin C, K, and B6. This staple spice and seasoning improves digestion, assists in the breakdown of fat cells, and helps cure vitiligo. Also, it provides respiratory relief, helps transport the benefits of other herbs to the other body parts, and improves cognitive function. Pepper has antibacterial qualities and antioxidants, as well.
Dill has many medicinal properties coming from its nutritional components like monoterpenes, flavonoids, minerals, and amino acids. The herb, widely grown in Europe and Asia, serves as an excellent source of vitamins A and C, folate, iron, and manganese.
Dill promotes digestion, maintains bone health, manages diabetes, and boosts immunity. It can also help freshen the breath. The essential oils in the herb contain germicidal properties, antioxidants, and disinfectants.
Basil has antioxidants and antibacterial properties, vitamin K and A, manganese, and magnesium.
Chives ease digestive discomfort through its allyl sulfide and other organic compounds. The allicin in chives reduces the levels of bad cholesterol, improving heart health. This relative of garlic has high levels of vitamin C for immunity and vitamin K for bone health. Chives also prevent cancer, reduce oxidative stress in the ocular system, and delay the appearance of cataracts in the eyes. Additionally, chives detoxify the body with its presence of antioxidants, carotenes, and folic acid.
Magnesium, iron, zinc, calcium, vitamins A and C, as well as health-promoting essential oils and antioxidants fill tarragon. This member of the perennial herb species in the sunflower family supports cardiovascular health, lowers blood sugar, and helps with insomnia. To add, tarragon relieves anxiety, reduces body odor, and promotes muscle growth.
Lettuce is an excellent source of calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc. This leaf vegetable also contains thiamin, riboflavin, niacin, folate, vitamin B6, C, A, E, and K. It is an anti-inflammatory, antimicrobial agent. Likewise, it contains antioxidants, protects neuronal cells, lowers cholesterol levels, induces sleep, controls anxiety, and fights cancer.
Get squashy with this Squash and Orzo Salad
Ingredients: zucchini, yellow squash, scallions, olive oil, cooked orzo, parsley, dill, goat cheese, salt, and pepper
How to make: Sauté yellow squash, scallions, and zucchini in olive oil until tender. Then, toss parsley, dill, cooked orzo, and goat cheese. Season with salt and pepper.
How healthy is this salad?
Zucchini contains manganese and vitamin C, vitamin A, magnesium, folate, potassium, copper, and phosphorus. This summer squash also contains omega-3 fatty acids, zinc, niacin, protein, vitamins B1, B6, and B2, and calcium. It additionally boosts the nutritional value of diet, enhances vision, and prevents diseases.
Meanwhile, yellow squash is a low-fat, cholesterol-free vegetable that contains vitamin C, iron, folate, beta-carotene, lutein, vitamin A, magnesium, and other antioxidants. Magnesium and potassium found in yellow squash form a defense line against cardiovascular issues, improving cardiovascular health. High levels of folate neutralize harmful homocysteine levels which increase the risk of developing cardiovascular diseases.
Yellow squash has anti-inflammatory, antiseptic, antimicrobial, and antifungal capacities. It also treats asthma, regulates blood circulation, improves vision, and strengthens bones.
Scallions are an excellent source of carbohydrates, fiber, fatty acids like omega-3 and omega-6, and vitamin K. This member of the allium family reduces the risk of several types of cancer.
A form of short-cut pasta shaped like a large grain of rice, orzo, is a low-fat food and a good source of carbohydrates and fiber. The protein in orzo boosts energy levels while its iron helps obtain the body’s oxygen needs.
Parsley has vitamins A, K, C, E, B6, and B12. It contains thiamin, riboflavin, niacin, pantothenic acid, choline, folates, calcium, iron, magnesium, manganese, phosphorus, potassium, zinc, and copper. Additionally, found in it are volatile compounds such as myristicin, limonene, eugenol, and alpha-thujene. Moreover, parsley has antidiabetic, anti-carcinogenic, and anti-inflammatory properties. With the various nutrients found in parsley, it controls rheumatoid arthritis and strengthens the immune system.
Goat cheese has fewer calories and is filled with vitamin A and B, riboflavin, calcium, iron, phosphorus, magnesium, and potassium.