© Shutterstock

It counts towards your five a day -

Many dietary guidelines recommend eating five servings of fruit and vegetables a day. This is, of course, easier said than done. According to a Centers for Disease Control and Prevention report, only one in ten Americans actually do this.

© Shutterstock

It counts towards your five a day -

Many people struggle to hit this daily goal, so eating salad every day would be a way to include some veggies (and fruits) in your diet. In fact, you can actually get all your five a day in a salad!

© Shutterstock

It might reduce your risk of chronic disease -

Assuming that it’s a salad rich in vegetables, you will benefit from all the antioxidants, vitamins, and minerals. In turn, this may help reduce your risk of chronic disease.

© Shutterstock

It might reduce your risk of chronic disease -

If you add leafy greens to your salads, such as spinach, kale, and collards, you might be doing your cardiovascular system a favor.

© Shutterstock

It might slow down cognitive decline -

Add leafy greens to your salad, and your brain function may decline slower. At least that’s what a 2018 prospective study called ‘Nutrients and bioactives in green leafy vegetables and cognitive decline’ found.

© Shutterstock

It might be good for your digestive system -

Many vegetables and fruits are rich in fiber, which helps bowel movements. This will lead to better digestion and firmer stools.

© Shutterstock

It might help keep blood sugar levels controlled -

Fiber in the fruit and veggies of your salad may help lower the risk of developing type 2 diabetes. The ratio of vegetables in salads should be higher, however, as some fruits may cause a spike in sugar levels.

© Shutterstock

It fills you up and it's good for your heart -

We’ve previously mentioned how the vitamins and minerals in salads can benefit your heart health. The same applies to the fiber contained in them, which makes you feel full. This translates to eating fewer calories and consequently maintaining a healthier body weight.

© Shutterstock

It can be a source of healthy fats -

Consuming fat is essential for a number of reasons, including the absorption of fat-soluble vitamins. This means that adding healthy fats to your salad (e.g., extra virgin olive oil) is a way to ensure all the vitamins in your vegetables and fruits are absorbed properly.

© Shutterstock

It can be a source of healthy fats -

Alternatively, you can add sources of fat to your salad, such as avocados, nuts, or seeds. Consuming unsaturated fats can help lower your risk of stroke and heart disease.

© Shutterstock

The nuts and seeds in your salad can be really good for you -

These will provide not only the aforementioned benefits but they can also help control satiety and increase thermogenesis (heat production).

© Shutterstock

You might lose some weight -

If you start introducing salads daily, you won’t be eating other stuff. This can sometimes mean that you’ll end up in a caloric deficit and end up losing weight.

© Shutterstock

You might lose some weight -

Weight loss may also occur if you usually consume lots of carbs. Sometimes, the reduced number of carbohydrates in salad will lead to less water retention, meaning the number on the scales will go down.

© Shutterstock

It can lead to yo-yo dieting -

Eating salad every day might not be sustainable. This can turn lead to yo-yo dieting, which according to dietitian Wendy Lopez, "leads to weight cycling, which may contribute to chronic inflammation, insulin resistance, and cardiovascular disease."

© Shutterstock

It can lead to yo-yo dieting -

Restrictive diets can be very hard on the body and mind. Just eating salad may lead to an increase in cravings for “unhealthy” foods.

© Shutterstock

You might miss some nutrients -

If you just eat salad every day, you might be missing a few nutrients from your diet.

© Shutterstock

It may be expensive -

Eating salad every day might not be affordable for everyone. Eating a whole lot of fruits and vegetables every day can get expensive.

© Shutterstock

It will require time to prepare -

If you prepare salads from scratch, you will have to buy fresh produce, prepare the vegetables (and everything else), wash and chop them. If you have limited time to go to the grocery store and a tight schedule to prepare meals, it might not be the best option.

© Shutterstock

You might be missing out on carbs -

You can get carbohydrates from vegetables (usually complex ones) and from fruits (often simple), but depending on your energy requirements, you may benefit from consuming extra carbs.

© Shutterstock

One salad a day is better than just salad every day -

If you’re going to experiment with consuming salad every day, make sure you don’t only eat salad every day.

© Shutterstock

It may cause heartburn -

Some of the ingredients found in your average salad dressing can cause heartburn. This may include tomato, onion, lemon, and sour cream.

© Shutterstock

It may cause bloating and gas -

Some veggies contain insoluble fiber (the one that is not digested). Consuming too much of it can lead to bloating and gas.

© Shutterstock

It may help lower blood pressure -

Some ingredients commonly used in salads can do wonders in controlling blood pressure. Examples include chard, which is rich in potassium.

© Shutterstock

It may help lower blood pressure -

Another common ingredient that may lower blood pressure is tomatoes. In addition to potassium, they also contain a pigment called lycopene, which is a powerful antioxidant.

© Shutterstock

It can help you build up muscle -

Salads don’t have to be boring and low in protein. In fact, they can be quite the opposite. It’s all a matter of experimenting with sources of protein.

© Shutterstock

It can help you build up muscle -

Some examples include chicken, salmon, tuna, shrimp, cheese, hard-boiled eggs, and tofu, to name a few.

© Shutterstock

You might discover a food intolerance -

Some foods are high in histamines and they can trigger symptoms of intolerance. You can find some of these in salads and dressings. We’re talking about aged cheeses, vinegar, and citrus fruits, among others.

© Shutterstock

It can interfere with blood clotting meds -

If you take blood thinning medication, beware of veggies rich in vitamin K. These include lettuce, cabbage, spinach, and especially kale. These will interfere with the medication.

© Shutterstock

It can alter your urine -

If you like to add asparagus to your salad, you may sense a change in smell the next time you go to the toilet. This is because asparagusic acid can alter the smell of your urine. Other foods that may have a similar effect include onions and garlic.

© Shutterstock

It can put you at a higher risk of E.coli -

If you reach for bagged salad, you may increase the risk of being exposed to E.coli bacteria. This is especially true when we consume pre-washed salads. The risk is higher because, unlike other foods, salads are not cooked, so the bacteria can easily survive.
Sources: (Health Digest) (Centers for Disease Control and Prevention) (American Heart Association) (Neurology)
See also: What happens to your body if you stop drinking coffee?

© Shutterstock