Vegetables for salads that are commonly used and their nutritional content

Vegetables need to be consumed every day because it is important to increase the nutritional intake the body needs. Unfortunately, sometimes the diet is only equipped with food sources of protein and carbohydrates. To make it easier for you to eat vegetables, try to make and eat salads. Vegetable salads are good for maintaining a balanced daily diet. Vegetables found in various kinds of salads. Here are some types of vegetables in salads that are commonly found and their nutritional content.

Know the types of vegetables for salads and their health benefits

Choosing a salad as a way of getting essential vitamins and minerals is one of the best ways. You will also get adequate fiber intake. However, not all types of salads can provide the benefits as expected.

Select and add dressing for salad to taste so as not to make all the benefits of the vegetables diminish or even disappear. In addition, vegetables also have different nutritional content. Of the various vegetables that are often part of salads, here are some of them:

1. Lettuce

Lettuce is probably a type of vegetable that is almost always present in many types of salads. Whether it's green, red or various other types of lettuce, lettuce has a mild taste so it is perfect for salads and other types of vegetables that are easy to give to children too.

According to the U.S. Department of Agriculture, by consuming as much as 300 grams of lettuce, you can meet the daily requirement of vitamin A up to 80 percent. But like most green vegetables, lettuce is one of those vegetables that don't contain too much fiber. For that, you can add other types of vegetables that are high in fiber such as broccoli and carrots.

2. Spinach

The darker the color, the higher the nutrient content of the vegetable and spinach is an example. Eating 150 grams of spinach can meet the daily requirement of vitamin A as much as 16 percent and the daily requirement of vitamin K.

Apart from being quite often a vegetable of choice for salads, spinach is also sometimes a staple food companion. When cooked, spinach is a good source of iron and vitamin C because it can meet the recommended daily intake of up to 20 percent. Then, spinach is also high in fiber which is important for the digestive tract.

3. Cherry tomatoes

This type of tomato has the same size as its name, which is more or less the same as a cherry. Cherry tomatoes are quite often used in salads because of their size because they can be eaten in one bite.

One cherry tomato (17 grams) contains only 3 calories but contains a variety of vitamins and minerals.

4. Onions

You may find several types of onions in the middle of a variety of other vegetables in your salad. Maybe for those of you who want to make your own salad, onions can be an option. Not sticking to just one type, several types that can be used as salads such as onions (white or red), leeks, and shallots.

You may find onions in salads more often. One type of salad, namely French salad, uses red onions as one of the main ingredients.

Onions provide several types of nutrients such as vitamins C, B6, and, protein, and fiber.

5. Corn

Corn is usually found in salads and not without reason, there are many nutrients found in corn. Some of the nutritional content in corn includes fiber, vitamins and minerals, and is low in protein and fat.

Corn also contains carbohydrates that come from the starch in it. Although starch is known to increase blood sugar, it really depends on the amount consumed.

The use or amount of corn in salads is usually relatively small when compared to other vegetables. Thus, corn is still beneficial and safe to eat with salads, it can even help balance blood sugar levels when consumed in sufficient quantities.

Some of the types of vegetables that have been mentioned you may often find in salads. Besides knowing what their nutritional content is, you can make the vegetables above an option if you want to start making your own salads at home.