Did you know that if you superflavor your salad with fresh herbs and spices, you'll turn it from a sea of greens into a rainbow's worth of health benefits. Obviously, greens are nutritionally rich (the darker, the better), but greens with herbs and spices are worth a king's ransom in health.
Fresh herbs add extra phenols to salads, and phenols protect your cells against oxidative damage, which, over time, can lead to cancer, heart disease, and more. In one study, sage, rosemary, thyme, and marjoram added the most antioxidant power to a salad. In fact, fresh marjoram leaves more than doubled a salad's antioxidant value while adding a slightly sweet, minty flavor. Although your body's native antioxidants (catalase, glutathione, and SOD) are your top cellular protectors, herbs and spices seem to help mightily.
In the spice department, cumin and fresh ginger head the four-star list. Both bring a tangy kick to dressings -- cumin infuses a Mexican edge (it's a staple in chili) and ginger imparts an Asian aura (try it in sesame or citrus dressings). Use extra-virgin olive oil as your base -- or, even better, canola or walnut oil: Both are rich in heart-helping omega-3s.
Get extra health credit by piling on the vegetables. Among the richest salad choices: artichokes, beets, broccoli, garlic, and spinach. Although Americans are eating more produce, more than half of us still don't reach the five-a-day goal set by the National Cancer Institute. And for optimal health, youth, and wellness, we want people to get nine a day -- four servings of fruit and five of veggies. For the salad course, go for the gold by enriching your greens.
Fresh herbs add extra phenols to salads, and phenols protect your cells against oxidative damage, which, over time, can lead to cancer, heart disease, and more. In one study, sage, rosemary, thyme, and marjoram added the most antioxidant power to a salad. In fact, fresh marjoram leaves more than doubled a salad's antioxidant value while adding a slightly sweet, minty flavor. Although your body's native antioxidants (catalase, glutathione, and SOD) are your top cellular protectors, herbs and spices seem to help mightily.
In the spice department, cumin and fresh ginger head the four-star list. Both bring a tangy kick to dressings -- cumin infuses a Mexican edge (it's a staple in chili) and ginger imparts an Asian aura (try it in sesame or citrus dressings). Use extra-virgin olive oil as your base -- or, even better, canola or walnut oil: Both are rich in heart-helping omega-3s.
Get extra health credit by piling on the vegetables. Among the richest salad choices: artichokes, beets, broccoli, garlic, and spinach. Although Americans are eating more produce, more than half of us still don't reach the five-a-day goal set by the National Cancer Institute. And for optimal health, youth, and wellness, we want people to get nine a day -- four servings of fruit and five of veggies. For the salad course, go for the gold by enriching your greens.
God Bless!
Simone :)
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Disclaimer - The herbal information on this web site is intended for educational purposes only. It is not the intention of the editor to advise on health care. Please see a medical professional about any health concerns you have. Disclaimer - These statements have not been evaluated by the FDA. The information on this web site is not intended to prevent, diagnose, treat, or cure any disease.
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