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Light, healthy and with endless benefits. If to date they have not been protagonists in your diet, take a pencil and paper because we are going to give you a long list of reasons why nutritious salads are going to become essential.
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The nutritional side and benefits of salads are many. Eating a balanced diet means that they are always present on your menu. Vegetable salads are low in calories and high in fiber, making them ideal for weight management, but their benefits go far beyond that.
Eating a salad is an easy, convenient, fast (and delicious) way to include raw vegetables in your diet (you already know that there are five recommended daily servings of fruits and vegetables) and to give your body vitamins, minerals, flavonoids and others healthy phytochemicals.
How does this dish affect your health?
It favors circulation, prevents constipation and, due to its vitamin C content, helps prevent infections, flu and colds; improves the quality of the skin and favors the absorption of iron (essential for the immune system).
Being rich in beta-carotene and flavonoids, they are essential for good eye health, to prevent cardiovascular diseases and certain types of cancer, and to delay aging.
What makes the perfect salad?
Vegetables should be half the plate; the other half, a little more than the third, protein and the rest, starches (rice or cooked potato). Here are 3 examples of perfect salads.
Pasta salad
It is a way to dress pasta with a healthier face. A slice of Ham (protein), a square of mozzarella (phosphorus), olives (vitamins), and basil (natural anti-inflammatory and bacterial growth inhibitor and source of vitamin K) give you the perfect dish if you are going to do sports.
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Sea cocktail
The proteins of the prawns and the mineral pump of the octopus or shrimp (especially zinc), make this mix a more than healthy combination. The spinach base (multivitamin, with calcium, potassium and iron) and the fennel bulb (among other things, antioxidant) give it the touch of ten.
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Couscous
This cereal is a powerful source of energy (slow absorption carbohydrates), rich in fiber, vegetable proteins, vitamins and minerals. With mint (helps to relieve stress), onion (reduces blood pressure) and surimi (protein), it is an ideal option to take to the office.
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Salmon Salad
