Many possible mix-ins, salads can be a staple of a balanced diet. You can add almost any food to a salad, but some toppings are more nutritious.
Chopped raw vegetables.
A typical salad starts with raw greens, like lettuce, mixed greens, or arugula. However, you can also add several other raw vegetables สมัคร ufabet
Some popular raw veggie salad toppings include:
- chopped carrots
- onions
- cucumbers
- celery
- mushrooms
- broccoli
These vegetables are packed with fiber and plant compounds that offer health benefits.
Research shows that eating raw vegetables like carrots, spinach, and cucumber is linked to improved mood and mental health.
Nuts and seeds.
Nuts and seeds are highly nutritious salad toppings rich in healthy fats, protein, and fiber.
Popular nuts and seeds to add to salads include:
- pistachios
- walnuts
- pumpkin seeds
- almonds
- peanuts
- chia seeds
Eating a handful of nuts and seeds daily may help lower your risk of cardiovascular disease.
Dried fruit.
Adding dried fruit to salads is an easy way to add some sweetness along with extra nutrients. For example, 1 oz of dried apricots is a good source of vitamin A and contains about 2 grams (g) of fiber.
Other healthy dried fruits include cranberries, mango, and raisins.
To avoid added sugars and preservatives, look for dried fruits that only have the fruit listed as an ingredient. Additionally, using dried fruits sparingly can help you avoid excess carbohydrates.
You can also make dried fruit at home using the following steps:
- Slice your favorite fruit into thin pieces.
- Bake the pieces on a lined baking sheet at 250°F (121°C) for 2 to 3 hours.