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How to Make Your Salad Healthier

By Sara Butler

When you create your own salad, the base is important. That's because not every salad green is created equal. When it comes to the greens you choose for your salad, then the darker green you can go, the better. If you can do that, then you'll guarantee a little more nutrition in your bowl. Here are some greens for your salad that will make it healthier.


Not everyone loves kale, but it has a reputation as a nutritional powerhouse for a reason. One cup of kale supplies you with nearly 20 percent of the Vitamin A you need per day. Vitamin A is essential to help your immune system function as it should as well as good vision and proper functioning of the lungs, kidneys, and heart. Kale also has 23 percent of the Vitamin C you need per day, which also helps to support a healthy immune system.

You can add kale to your salads raw or you can eat it cooked. When you put in a salad, make sure to cut it into small pieces and then dress it and allow it to sit for a bit before indulging. Kale goes great with squash, seeds, beans, and nuts.


Spinach is a nutritional powerhouse. One cup of it has about 16 percent of the Vitamin A and Vitamin K your body needs per day. When you cook it, it's a great source of iron in a plant-based diet, too. Add in that it's full of fiber and Vitamin C and you simply can't go wrong adding more spinach to your life.

You can eat spinach raw in salads without any fuss. If you want to cook it, it has a mild flavor that can go well in just about any dish. Add it to sandwiches, egg dishes, or even on its own with a little olive oil and lemon.

Dandelion Greens

Dandelion greens aren't weeds, they're nutritious greens waiting to make an appearance in your next salad! One cup provides about 20 percent of the Vitamin B6 and Vitamin C your body needs to function at its best per day. It's also high in a special type of fiber called prebiotic fiber, which helps to feed the good bacteria that live in your gut.

Add dandelion greens to a salad or enjoy them sauteed.

Get creative with your salad base and you can discover a new nutritional world out there!

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Mesa, Ariz.

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