Replacing Lettuce with Spinach in Your Salads


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For many diet-goers, salads are a staple that are eaten quite often. Whether they are used as a side dish or as a main course, a great deal of lettuce is consumed on a regular basis. However, what would happened if you were to mix it up and use spinach instead of lettuce in whole, or even in part, of that bowl of salad? Spinach doesn’t need to be boiled into that gloppy mess that plagued the childhood of many people. Just how healthy is this wonder-green?

1. Dietary Fiber – One cup of spinach contains one-fifth of the recommended daily allowance of fiber. Dietary fiber helps in the digestion and movement of foods within your intestinal tract. It is a method in which to “feel” like you’ve eaten enough without putting on extra pounds.

2. Nutrient Heavy – Spinach is loaded with a variety of nutrients that are beneficial across the board. The concentration of these health-encouraging materials include:

  • vitamin A
  • vitamin B2
  • vitamin B6
  • vitamin C
  • vitamin E
  • vitamin K
  • calcium
  • iron
  • magnesium
  • phosphorus
  • potassium
  • protein
  • zinc

3. Antioxidants – While it’s true that oxidation within our bodies is crucial to our survival, too much can have damaging effects on cell structures. A proper balance of antioxidants is needed in order to sustain the human body reducing cell damage that can attribute to cancers. Spinach is loaded with a great deal of these antioxidants promoting a healthier lifestyle.

4. Clearer Skin – The levels of vitamin A promote healthier skin as it allows your epidermis to retain moisture. As one cup of spinach contains more than half of the amount of vitamin A that is recommended in a day; even the smallest of salads can be greatly beneficial – especially to those who suffer from acne, psoriasis and other dermatitis ailments.

5. Immunity System – The sheer amount of immune-beneficial vitamins that are derived from a single cup of spinach is enough to add an additional layer of protection from foreign ailments. In a salad form, one cup of spinach can provide you with one-seventh of the vitamin C according to the RDA charts. For those who eat greens several times per day, your body could be enjoying the benefits of a healthier immune system.

6. Eyes – Vitamin A is used by your body in ways other than immunities and skin treatments. Deficiency of this vitamin can play a dominant role in those suffering from eye ulcers and dryness. The beta carotene contained within spinach can assist with improving eye sight and maintaining health of your visual acuity.

7. Reduced Neurological Repercussions – Due to the amounts of antioxidants, potassium, and folate, spinach has been known to reduce the onsets of neurological disorders and help those already suffering from afflictions such as Alzheimer’s disease. Although spinach isn’t a cure for these ailments, the damage can be greatly reduced by eating more of this leafy green.

Although there are benefits to a cup of boiled spinach compared to its raw form in a salad, it may be easier for more people to consume. Encouraging children to eat their vegetables is bad enough without scooping a steaming spoon-full of green glop on their plate. Replacing lettuce with spinach and serving it as a side dish at dinner could help encourage your family to eat more of this wonderful plant.

About Stephanie

Stephanie has many years of experience as a nanny. She has always loved children and has continuously been involved in childcare activities. Currently she is one of the writers for If you want to get in touch with her, you can email her at stephanie. Houstonnanny @ gmail. com.
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