This paper has been published by the Journal Consomer Eroski, Eroski Foundation, which was performed the next copy.

Essential for a balanced diet

The Mediterranean diet based on vegetable consumption helps to reduce the risk of diseases maximum impact in developed countries such as cardiovascular disease, degenerative diseases and cancer. However, although our country has a privileged productive potential and much to current knowledge demonstrates the beneficial role of diet in health, there is evidence that we do not consume even half of the recommended daily amount of fruits and vegetables , a minimum of 400 grams per day, or whatever it is, three to five servings a day. To meet these recommendations salads can help, especially in summer.

They are very easy to prepare, and its high water content and other essential nutrients for our body, they quench our hunger and thirst in an appetizing and help keep the skin well nourished and hydrated.

Ten reasons to include salads on the menu every day

• Hydrate and refresh. Over 90% of the composition of vegetables, salads base is water. Eating salad is a quick and easy way to hydrate the body on hot days.
• Dan vitality. Vegetables are excellent sources of vitamins that regulate many body processes, such as the functioning of the nervous system.
• Purify the body. Action purifying, detoxifying and diuretic salads due to the high water content, the richness in potassium, low sodium intake of vegetables that compose them, and to the presence of essential oils dilate renal vessels. So eating salads every day helps to remove excess fluid and is beneficial in case of hypertension, fluid retention and oliguria (low urine output). To increase urine output are eliminated as well as liquid waste substances in solution and uric acid, urea, etc., And therefore agree salads case of hyperuricemia and gout, diseases or various articular rheumatism and individuals with a tendency to form kidney stones. More diuretics vegetables: celery, asparagus, escarole, endive, onion ...
• They protect the skin. Rays are the main aggressors to skin and a cause of aging and the development of melanomas. Through various salads we provide the basic nutrients to keep skin in perfect condition. The brightly colored vegetables (carrots, beets, peppers, tomatoes, red cabbage, red lollo lettuce ...) provide beta-carotene which is converted into vitamin A, which renews the skin and mucous membranes and vitamin C, which improves collagen production , a protein that keeps skin smooth and unwrinkled. They are accompanied by avocado or nuts and seasoned with olive oil and wheat germ, salad enriched in unsaturated fatty acids, essential to maintain a structured and hydrated skin, and vitamin E, which prevents staining aging.
• Regulate bowel function. Because of the richness in fiber from vegetables, a salad is laxative, which prevent or improve constipation. In addition, fiber helps reduce blood cholesterol and the good control of blood glucose (blood sugar levels), beneficial in cases of high cholesterol and diabetes.
• They provide few calories. Very suitable for everyone, and especially for those on a diet, yes, without misusing the dressings. Also, start the meal with a salad, and reduces appetite sated, we are interested in these circumstances.
• Caring heart. The abundance of antioxidants (carotenoids, beta-carotene, alpha-lipoic acid, lycopene, vitamin C, vitamin E, flavonoids, selenium ...) in the plant makes the salad on plates allies of the heart. Antioxidants block the damaging effects of free radicals, substances involved in the development of cardiovascular diseases, degenerative diseases and cancer.
• Improve digestion. The slight bitterness of vegetables such as endive, celery, lamb's lettuce, chicory, artichoke, endive and radish stimulates the functioning of the gallbladder and liver. In addition, sprouts (soybean, alfalfa, watercress, radish) and fermented (sauerkraut) enriched diet on enzymes, all of which is essential in the digestion of food. Therefore, including these vegetables in the salad, appetizer and toning results, and are advised particularly those with dyspepsia, sluggish liver and gallbladder disorders.
• Prevent anemia. A lack of iron or folic acid is associated with different types of anemia. The greens-chard, spinach, turnip greens, watercress and endive, are especially rich in chlorophyll (with proven effects haematinics), folate and iron, so include them in salads interested in anemia. To make better use of plant iron (heme iron) is recommended to accompany the menu with foods rich in vitamin C such as citrus, kiwi, tropical fruits, tomatoes, peppers, etc.. Furthermore, because it contains folate, salads are essential in the diet of pregnant women to prevent serious disorders in the baby.
• They are tasty and nutritious. Different lettuce leaves, escarole, endive, spinach, lamb's lettuce, onion, cucumber, garlic, carrots, beets, tomatoes, asparagus, celery, peppers, sprouts ... The more variety of fruits and vegetables include greater wealth salad nutritious and this means greater vitality and energy. Complementing the dressing, brewer's yeast, sesame seeds, wheat germ or other diet products, plus vitamins and minerals enrich the dishes, provide pleasant flavors.

Some suggestions

Green salad. Quick to prepare, highly nutritious and perfect for the more traditional. You can mix different oils (olive, sunflower, soy ...), different vinegars (apple, sherry, dill ...), herbs (chives, parsley, garlic, oregano, basil ...) and nuts.

Mixed salad. Miscellaneous vegetable flavors by mixing ingredients of animal origin (meat, fish, eggs, cheese, yogurt ...). This dish is very nutritious, rich in protein and well combined, can become an example of a light dinner, but very healthy.

Salad energy. Combine vegetables with rice, pasta, potato or vegetable is the ideal way to turn a light salad, a plate energy, as well as nutritious. Raw, cut in julienne or chopped, sautéed and mixed with care, give a different touch to the dish juicy and flavor.

Fruit salad. Combine vegetables and slightly bitter flavors of some vegetables, with a touch sweet and sour fruit, is a delight for the senses.

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