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Toss the Vegetables for Healthy Salad

May 11th 2020 at 2:27 AM

When preparing salads, choosing the vegetables wisely makes it a super healthy meal full of the right amount of vegetables, proteins, and other essential nutrients. Vegetables add a fresh, most colorful look to the salad. Let us check the healthy vegetables that can be tossed in the lips smacking salads:


Adding green leaves such as iceberg lettuce, spinach, romaine, kale increases the fiber, vitamins, and minerals content in the salad, which is extremely important for healthy meal preparation. It adds the inviting richer green color to the salad as well. These green leaves are rich in vitamins – K, A, C, B, folate, beta carotene, lutein, and antioxidants.


To add a crunch to the meal, add broccoli. Broccoli belongs to the Cruciferous family. Cruciferous vegetables contain a unique category of phytonutrients called glucosinolates.

Other vegetables under the cruciferous family are kale, Brussels sprouts, and cauliflower.


Carrots are rich in antioxidants beta carotene. It helps in enhancing vision as well as preventing cardiovascular diseases. It also helps in fighting against some cancers.


Yet another antioxidant-rich vegetable is beetroot. It is a rich source of anthocyanin which gives the red color to the vegetable. It has anti-inflammatory properties and protects against heart diseases. Beetroot is also a rich source of folate and minerals such as potassium and magnesium.


Herbs are leaves, seeds, or flowers of the plant which can be added to the salad for flavor and fragrance. Basil leaves, mint leaves, rosemary leaves, parsley, sage, and cilantro as some of the herbs that can be added to a salad. These vegetables are also a pack of high health benefits. For example, rosemary and sage have anticancer properties and cilantro helps fight against inflammation.

Garden peas:

Peas can be cooked or used raw in salads. They give a sweet and tasty addition to any salad. Moreover, they are a good source of iron. It builds immunity and is good for the eyes and heart.


Cucumber is low in calories but high in various nutrients such as vitamins and minerals. It lowers the blood sugar level and promotes hydration. It also aids in weight reduction.


Toss the shredded cabbage in the salad. Cabbage is a cruciferous vegetable which is known for the importance of preventing cancer in human.

Bell peppers:

To add exiting colors of red, yellow, and green to salad, add bell peppers. It is the way of adding vitamin C to the salad.


To add spice and depth to the salads add onions. Use any variety of onion such as scallions, red onion, or even leeks for a flavor and health boost.


Red, white of pink radish can be used to add a splash of color to the salad. Radish is rich in potassium and vitamin C.

Cherry Tomatoes:

It is low in calories and rich in several nutrients that are good for your health. And it adds the bright color to any salad.


Mushroom adds an earthy taste and texture to the salad. They are rich in minerals.


To add a whole grain to the salad, if needed, add Quinoa. It helps in feeling fuller for longer. And it is important to the source of nutrients, proteins, fiber, and antioxidants.

Sunflower seeds:

Sprinkle a spoof of sunflower seeds to give a crunchy, nutty flavor. It is the healthy dosage of vitamin E and selenium.

eWellnessBlog is a blog set up by passionate writers to help people with valuable information on Wellness. Wellness is the pursuit of an individual to attain optimal health and wellbeing. It goes beyond physical health – it is about holistic health that includes various aspects such as Physical, mental, Emotional, Spiritual, Social and Environmental factors working in a harmony. At, we cover all these topics to help people attain wellness in every aspect of their life.

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