Eating a salad every day could be the simplest and easiest way to improve your health. Salads have an immediate effect on strengthening the immune system, lowering cholesterol levels and preventing constipation, and as a bonus, weight loss.

Salads don’t have to be limited to a routine combination of lettuce and tomatoes. Have fun and experiment with the endless combinations that create multiple layers of flavors that will make you want to go for a nutritious healthy salad.

Options to create a delicious salad

Choose a lettuce base: butter, leafy greens, romaine , chicory, radicchio, endive, endive, watercress, iceberg, bok choy, spinach are all great options.

Add some color : Red pepper, beets, carrots, tomatoes, radishes, peas, corn, pomegranate seeds, strawberries, grapes. The list is really endless.

Add some flavor: avocado, cucumber, alfalfa sprouts, bean sprouts, broccoli, green beans, zucchini, peas, onion, artichoke hearts.

Add some texture: Chia seeds, apples, pumpkin seeds, walnuts, sunflower seeds, flaked almonds, jicama, pine nuts, asparagus.

Add healthy extras: Blueberries, herbs, raisins, healthy cheese varieties, olives, strawberries, water chestnuts, marinated mushrooms, dried fruits, croutons, thinly sliced ​​pears.

Add Proteins: Chunks of salmon, beans, lentils, quinoa, tempeh, hemp seeds or hemp. Read more about the top 7 plant-based protein sources

Add Dressing and / or Vinaigrettes : based on oils, herbs and vinage, fruits, seeds, creams and cheeses.
Find more information in these 4 Recipes for delicious and healthy Vinaigrettes

Know the 10 Reasons to include salads in your meals 

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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