Cos (romaine) lettuce
A dark green lettuce with much more betacarotene (an antioxidant) and vitamin C than paler types such as iceberg.
Tomatoes
The Spanish cherry variety provides the highest amount of heart-healthy flavonoids, according to research at Glasgow University. Tomatoes are also a great source of lycopene, a phytochemical that may lower the risk of prostate cancer.
Red peppers
They have two and a half times more vitamin C than oranges and are one of the best known sources of betacarotene, which helps immune function.
Radishes
They belong to the same cruciferous family as cabbage and cauliflower, and offer the same anti-cancer benefits. Radishes also supply reasonable amounts of folic acid and vitamin C.
Watercress
Gram for gram, it supplies as much iron as roast beef, and is a great vegetarian source of calcium, essential for strong bones. 50g watercress supplies 10 per cent of the recommended daily allowance for women.
Lollo rosso
The deep red outer leaves of this lettuce have up to 900 times more flavonoids than some other types. Flavonoids reduce heart disease risk and may lower blood pressure.
Spinach
One of the best sources of betacarotene (an antioxidant) and other carotenoids including lutein, important for healthy eyes.
Spring onions
Spring onions supply folic acid, potassium, vitamin C and betacarotene. All members of the onion family also provide important sulphur compounds believed to have anticoagulant and antibacterial qualities.
Broccoli
Rich in folic acid and vitamin C, it also provides iron and calcium. Its anti-cancer substances may be particularly effective at inhibiting bowel cancer.
Alfalfa sprouts
Tasty and packed with protein and vitamins, they are also easy to grow in jars.
GOOD THINGS TO ADD
Turning a salad into a more balanced meal is easy with the following additions…
Nuts and seeds
Supply essential fatty acids (vital for hormone function and healthy skin), protein, magnesium and B vitamins.
Croutons
Made without oil or butter, they can add valuable carbohydrate as well as a satisfying crunch. Take some slices of one- or two-day-old bread, rub both sides with a peeled garlic clove and cut into cubes. Lay cubes in a baking tray and bake in a low oven for 20-30 minutes until crisp. When cool, use or store in an airtight container for up to a. week.
Beans or pulses Supply carbohydrate, protein and vitamins, as well as extra soluble fibre to regulate blood sugar and blood cholesterol.
Rice, pasta or potatoes
Supply carbohydrate and vitamins and turn a salad into a more filling and satisfying meal.
Fish or egg An excellent source of protein for nutritional balance. Oily fish such as sardines, mackerel or salmon are especially good as they provide omega-3 fatty acids which help to maintain a healthy heart and circulation.
Olive oil-based dressings
Contain monounsaturated fats, linked with lower cholesterol¬ levels and reduced risk of breast cancer. Add some
to the side of your plate and dip salad into it.
Cos (romaine) lettuce
A dark green lettuce with much more betacarotene (an antioxidant) and vitamin C than paler types such as iceberg.
Tomatoes
The Spanish cherry variety provides the highest amount of heart-healthy flavonoids, according to research at Glasgow University. Tomatoes are also a great source of lycopene, a phytochemical that may lower the risk of prostate cancer.
Red peppers
They have two and a half times more vitamin C than oranges and are one of the best known sources of betacarotene, which helps immune function.
Radishes
They belong to the same cruciferous family as cabbage and cauliflower, and offer the same anti-cancer benefits. Radishes also supply reasonable amounts of folic acid and vitamin C.
Watercress
Gram for gram, it supplies as much iron as roast beef, and is a great vegetarian source of calcium, essential for strong bones. 50g watercress supplies 10 per cent of the recommended daily allowance for women.
Lollo rosso
The deep red outer leaves of this lettuce have up to 900 times more flavonoids than some other types. Flavonoids reduce heart disease risk and may lower blood pressure.
Spinach
One of the best sources of betacarotene (an antioxidant) and other carotenoids including lutein, important for healthy eyes.
Spring onions
Spring onions supply folic acid, potassium, vitamin C and betacarotene. All members of the onion family also provide important sulphur compounds believed to have anticoagulant and antibacterial qualities.
Broccoli
Rich in folic acid and vitamin C, it also provides iron and calcium. Its anti-cancer substances may be particularly effective at inhibiting bowel cancer.
Alfalfa sprouts
Tasty and packed with protein and vitamins, they are also easy to grow in jars.
Last 5 posts by Tanya Stocken
