Which salad is best for your health?

Verified on 02/02/2023 by PasseportSanté
Quelle est la meilleure salade à choisir pour votre santé ?

Do you love salad? To make the most of salad’s nutritional benefits, find out which varieties are best for your health, and which have very little nutritional value.

The health benefits of salad

Composed of 95% water and very low in calories (around 15 kcal per 100 grams only), lettuce may seem to have very little nutritional value.

Yet lettuce is a major ally for good health. Rich in soluble fiber, lettuce aids digestion, ensures good transit, eliminates toxins from the body, slows glycemic load, reduces the absorption of bad cholesterol…

A major source of vitamins and minerals(vitamins B9, C, K, 1, calcium, magnesium, iron…), lettuce stimulates the immune system, contributes to cell renewal and even contains anti-cancer phenolic compounds.

The best salads for your health

While all salads are good for you, some varieties are even better because of their high nutritional value. Here are the best salads to eat :

  • Kale and leaf lettuce (red and green),
  • Batavia,
  • Spinach,
  • La romaine,
  • Chewing,
  • Cavalier cabbage,
  • The oak leaf,
  • Escarole,
  • Arugula,
  • Beet leaf,
  • Swiss chard,
  • Watercress…

In general, nutrition specialists recommend choosing salad varieties with open leaves and the darkest possible colors, which are richer in antioxidants.

Salad varieties that offer slightly fewer nutritional benefits than those mentioned above include iceberg (which contains, for example, ten times fewer carotenoids than frisée), sucrine and all head salads.