Lettuce and other greens found in salads are low in calories and high in fiber. Some varieties are high in iron, potassium, calcium, beta-carotene, folate and vitamin C. Adding raw fruits, vegetables and a high quality protein makes your salad a nutritious and filling main dish. Avoid adding extra calories and fat by not using large amounts of oil and high-fat creamy dressings. Speak with your doctor about any health concerns before starting a green salad diet.
Types of Greens
Several varieties of lettuce and salad greens are available for your diet. Arugula is a member of the same family as cabbage and broccoli. It has a tangy and peppery flavor to it. Belgian endive adds texture and flavor to your salad. Butterhead, boston and bibb lettuce are loosely packed heads of mild-flavored leaves. According to the Reader's Digest Association, chicory and escarole are the most nutritious but hardly used because of their bitter taste. Watercress has a sharp flavor and is often used as a garnish. Other choices include romaine, mache, looseleaf and iceberg lettuce.
Significance of Beta-Carotene
Beta-carotene is a fat-soluble vitamin that is often found in plant foods like green leafy vegetables. A small amount of fat is required to better absorb this nutrient. You may drizzle your salad with a small amount of extra-virgin olive oil or low-fat dressing for better absorption. Beta-carotene plays a role in preventing night blindness and dry eyes. According to the American Dietetic Association, beta-carotene maintains healthy skin, hair and nails.
Function of Folate
A green salad diet is significantly high in a water-soluble vitamin called folate. Folate is also referred to as folic acid or folacin. According to the American Dietetic Association, this B vitamin acts as an enzyme that is needed to produce red blood cells and carry out metabolic functions. Folate is also used to break down and synthesize amino acids found in protein.
Function of Potassium
Many varieties of greens are excellent sources of potassium. According to the Reader's Digest Association, potassium works with sodium in helping maintain fluid balance in your body. It also plays a role in muscle functioning and the transmission of nerve impulse throughout your body. A potassium-deficiency is evident by symptoms such as an irregular heartbeat, irritability, high blood pressure and muscle weakness. A green salad at every meal ensures you are getting enough potassium in your diet.
Significance of Iron
Iron is a mineral found in dark-colored greens such as spinach. According to the American Dietetic Association, iron is needed to transport and store oxygen. Consuming iron with vitamin C increases its absorption. The Reader's Digest Association states that iron-deficiency anemia is the most common nutritional deficiency in adults. A green salad diet provides ample amounts of iron. In "The Raw Food Diet," Natalie Rose suggests not to cook your greens because many of the nutrients are lost in the process. Instead eat your greens raw, which makes nutrients easier to absorb.
References
- "Foods That Harm Foods That Heal"; The Reader's Digest Association; 1997
- "The American Dietetic Association's Complete Food and Nutrition Guide"; The American Dietetic Association; 1996
- "The Raw Food Detox Diet"; Natalia Rose; 2005
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