Is it healthy to eat fruit or vegetable salads every day? Dieticians and nutritionists say.. Yes. Eating salad every day is a great habit to get into. Salads made with a variety of fruits and vegetables make the perfect healthy lunch or dinner. That's because they're filled with tons of nutrients, and micro nutrients that benefit your body, like fibre, vitamin E, and vitamin C.
The key is to use a variety of colorful vegetables to maximize nutrient intake.
Major health benefits of Salads
Salads are often high in fibre.
Supports healthy digestion and bowel function.
Lower your chances of cancer.
May help lower cholesterol and blood pressure.
Can help reduce inflammation and oxidative stress.
May improve immune function.
Supports healthy weight management.
Eating a veg salad in the evening has numerous benefits:
Boosts Digestion: Fiber-rich vegetables aid digestion and prevent constipation.
Promotes Weight Loss: Low-calorie veg salads support weight management.
Enhances Nutrient Intake: Vegetables provide essential vitamins, minerals, and antioxidants.
Supports Healthy Gut Bacteria: Fiber in vegetables feeds good gut bacteria.
Lowers Blood Pressure: Regular consumption of veg salads may help reduce blood pressure.
Anti-Inflammatory Effects: Antioxidants and polyphenols in vegetables reduce inflammation.
Supports Healthy Bones: Vegetables rich in calcium, vitamin K, and potassium support bone health.
May Improve Sleep: A light, fiber-rich salad can aid digestion and promote a restful night's sleep.
Reduces Inflammation: Antioxidants and polyphenols in vegetables reduce inflammation, promoting overall health.
Supports Healthy Skin: Vitamins, minerals, and antioxidants in vegetables promote healthy skin.
Popular veggies commonly used in Indian salads:
Tomatoes
Cucumbers
Carrots
Bell Peppers (Green, Red, Yellow)
Onions
Spinach
Fenugreek leaves (methi)
Radish
Sprouted moong (green gram)
Cabbage
Cauliflower
Broccoli
Veggies that can combine with spices and herbs:
Chaat masala
Cumin powder
Coriander powder
Garam masala
Ginger
Garlic
Green chillies
Lemon juice
Hari daniya (coriander leaves)
Popular Indian salad recipes
A veg salad typically includes a variety of vegetables, each providing a range of nutrients. Feel free to experiment and create your own Indian-inspired salads!
Kachumber (a simple salad with tomatoes, onions, cucumbers, and cilantro).
Raita (a yogurt-based salad with cucumbers, cumin, and coriander).
Sprouted moong salad (with onions, tomatoes, and chaat masala).
Beetroot salad (with ginger, garlic, and lemon juice).
Approximate calorie, vitamin, and nutrition benefits:
Calories: Approximately 50-100 calories per serving (depending on ingredients and portion size).
Vitamins:
Vitamin A (from carrots, bell peppers, and spinach): 20-30% of the Daily Value (DV).
Vitamin C (from tomatoes, cucumbers, and bell peppers): 50-60% of the DV.
Vitamin K (from spinach, broccoli, and kale): 50-100% of the DV.
Folate (from spinach, broccoli, and kale): 20-30% of the DV.
Nutrition benefits:
The exact nutrition benefits will depend on the specific ingredients and portion sizes used in the salad. The nutrition and calorie count of a vegetable salad can vary greatly depending on the specific ingredients and their quantities.
Fiber (from various vegetables): 5-10 grams (20-40% of the DV).
Antioxidants (from various vegetables): high amount.
Potassium (from tomatoes, cucumbers, and spinach): 10-20% of the DV.
Manganese (from spinach, broccoli, and kale): 10-20% of the DV.
Anti-inflammatory compounds (from various vegetables): high amount.
Approximate breakdown of the nutrition and calorie count:
Per serving (approximately 100g):
Calories: 50-100
Protein: 2-5g
Fat: 0.5-2g
Carbohydrates: 10-20g
Fiber: 5-10g
Vitamin A: 20-30% of the Daily Value (DV)
Vitamin C: 50-60% of the DV
Calcium: 5-10% of the DV
Iron: 10-20% of the DV
Common veggies - nutrition and calorie counts:
Lettuce (1 cup shredded): 10 calories, 1g protein, 2g carbohydrates.
Tomatoes (1 cup cherry tomatoes): 20 calories, 1g protein, 4g carbohydrates.
Cucumbers (1 cup sliced): 16 calories, 1g protein, 3g carbohydrates.
Carrots (1 cup grated): 45 calories, 1g protein, 10g carbohydrates.
Bell Peppers (1 cup sliced): 49 calories, 1g protein, 11g carbohydrates.
Spinach (1 cup fresh): 7 calories, 3g protein, 1g carbohydrates.
Dressing and toppings can add significant calories:
Mayonnaise sauce (1 tablespoon): 90 calories (an emulsion of oil, egg yolk, and an acid, either vinegar or lemon juice).
Ranch dressing (1 tablespoon): 70 calories (a savory, creamy dressing usually made from buttermilk, salt, garlic, onion, mustard, herbs, and spices mixed into a sauce based on mayonnaise or another oil emulsion).
Croutons (1 ounce): 120 calories (a piece of toasted or fried bread, normally cubed and seasoned).
Cheese (1 ounce): 115 calories
