Eight Key Make Healthy Salad

Diposting oleh What the Fuss

Okay after my post yesterday about Forget your ex in a healthy way now I want to post on Eight Key Make Healthy Salad may help. . .

SALAD is synonymous with healthy food was not always healthy. Because a lot of salads sold in the market it does not contain key nutrients the body needs to fight disease, and accompanied by a rich cream-calorie dressing. To maximize the health effects of salad, here are some materials that you can use a mixture.

Start with green vegetables

To get the healthiest salad, be sure to include spinach, rugula, and chicory. This vegetable is rich in B vitamins folate, which have been shown to reduce the risk of colorectal cancer, ovarian, and breast cancer. A study from Vanderbilt University found that women who ate the most green vegetables least likely to suffer from breast cancer. In addition, folate is also berufngsi prevent changes in DNA that trigger abnormal cell growth (a major characteristic of cancer).

Add grated carrots

A study from Brigham and Women's Hospital in Boston found that women who ate five servings of raw carrot pieces per week experienced a reduction in ovarian cancer risk greater (54 percent) than those who only ate carrots less than once a month. In addition, carrots are also able to reduce the risk of kidney cancer.

Add the chopped tomatoes

Not only add flavor, the content of lycopene in tomatoes also play a role against cancer. Studies from Germany involving 165 colonoscopy patients found those with the lowest lycopene content in the blood have a number of colorectal adenomas (a sign of colorectal cancer) the highest. In addition, tomatoes are also reducing the risk of prostate cancer.

Fill with beans

Various types of beans, like black beans and white bean salad with a protein to be enriched with a delicious texture. In addition, a study from the Harvard School of Public Health reported that women who ate legumes at least 2 times a week had a smaller risk of breast cancer than those who rarely. Legumes may lessen the risk of cancer by suppressing the production of enzymes that encourage tumor growth.

Fish paste

To add flavor and healthy benefits of maximizing your salad, try adding the salmon. Studies of the University of Arizona, was quoted as saying prevention found that when vitamin B6-rich foods (like salmon) are consumed with foods rich in folate (eg green vegetables) may reduce the possibility of the return of colorectal adenomas by 39 percent. In addition, researchers from the UK also found that salmon helps prevent skin cancer.

Add avocado

Although healthy, vegetables still have weaknesses. Most of the fat-free vegetables, but the body needs fat to absorb cancer-fighting carotenoids. You can complement this deficiency by adding the avocados. Studies from Ohio State University found that those who ate a salad with avocado mixture had 4.3 times the lutein, alpha-carotene 8.3 times the beta-carotene and 13.6 times more than those who eat a salad without avocado.

But avocados are high in calories. To avoid weight gain, use avocado instead of other high-fat toppings (like cheese).

Drizzle vinaigrette

Combine your favorite vinegar with olive oil can help prevent breast cancer. Scientists from Northwestern University's Feinberg School of Medicine found that oleic acid content in olive oil may reduce the number of cancer genes associated with malignant breast tumors.

Garnish with orange peel

Studies of the University of Arizona found that limonene (scent source components in oranges, lemons and limes) can reduce the risk of skin cancer by up to 34 percent. (OL-08)