Miraculous Health Benefits of Consuming Green Salads
Making green salads a regular component of your meal can do wonders to improve your overall health. Let’s take a look at how the consumption of green salads can provide you with numerous health benefits.
Develop Your Bones
Radicchio, spinach and watercress may not be the top candidates which pop-up in our minds for bone development, but all of them contain excessive amounts of vitamin K. The Tuffs University of Boston recently conducted a research, and found out that low levels of vitamin K are directly proportional with low bone density. They suggested that one cup of chopped spinach and watercress will provide you with 100% daily requirement of vitamin K.
Enhance Your Eyesight
Start consuming a salad of romaine, spinach and red leaf lettuce to get sufficient amounts of vitamin A, caratenoids, zeaxanthin and lutein. All these components play a pivotal role in improving the eyesight. Vitamin A is mandatory for the eyes to adapt to darkness after bright light. Zeaxanthin and lutein help in the filtration of high-energy radiations such as the ultraviolet rays, which can potentially harm the eyes because of their free radicals.
Energize Your Muscles
A recent Swedish study revealed that inorganic nitrates, which are abundantly present in spinach, help in energizing the muscles with less oxygen consumption. The study was conducted on healthy individuals who were asked to ride a bike after taking shots of nitrate. It was revealed that nitrate had a direct impact on enhancing the function of mitochondria which are the powerhouse of cells in our body. This effect on mitochondria results in increased muscular growth and activity.
Helps against Breast Cancer
The University of Southampton conducted a study which revealed that consumption of watercress, which contains phen-ethyl isothiocyanante, decreases the signals from receptor cells which cause the normal cells to develop new blood vessels in order to feed the tumor cells. All the participants of the study were breast cancer patients; they were made to eat a complete portion of watercress. It showed that a key protein in the body which is directly involved in the tumor-signaling process was significantly reduced.
Makes Your Heart Strong
Start consuming Caesar salad to gain benefits from the high levels of romaine which contains two heart-friendly nutrients. Two cups of romaine contains a total of 40% of your daily requirement of folate and 10% of your daily fiber requirement. The Tulane University in New Orleans conducted a study which showed that high levels of folate in a person’s meals greatly decreases the chances of cardiovascular diseases such as myocardial infarction, angina, high blood pressure and stroke. High levels of soluble fiber also reduce the levels of low-density lipoprotein (LDL) or bad cholesterol.
Reduces the Risk of Diabetes Mellitus
Chronic deficiency of magnesium has been associated with an increased risk of diabetes mellitus type 2 and insulin resistance in the body. This deficiency of magnesium can be fulfilled by consuming two cups of spinach on a regular basis, as it contains 16% of the daily magnesium needs of the body. Meanwhile, arugula contains 6% of daily dietary magnesium.
Therefore, if you weren’t consuming salads before, make them an essential part of your meal right away in order to gain all the health benefits that they have to offer!
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