Shocking! Cucumber is the poorest salad ingredient, claim experts – Times of India

A research study done by the Louisiana State University School of Public Health found out that people who eat salads everyday are more likely to get their daily dose of essential nutrients. But for that you have to add the right ingredients that are full of antioxidants, vitamins, minerals, fiber and protein. So an ideal salad will be a medley of salad leaves, broccoli, bell pepper, tomatoes, cucumber, carrots, seeds. But a typical desi quick fix salad for most of us is a bowl full of cucumber. We also hype cucumber as a low calorie food item, since it is a water rich vegetable (some call it a fruit). But do you know if you are eating salads for the nutrition it offers, then cucumber alone may not be the right choice for you?

32-year-old Shikha Sharma shares, “I was following a diet and I had to eat a bowl of salad before my meals. The quickest salad in any Indian household was my staple too, cucumber! Simply peel a cucumber, slice it, add salt and lemon. But when I told my nutritionist, I was shocked to know that I was having the least nutritious salad. She told me to add leaves, beetroot, and tomatoes to make it richer.”

Cucumbers are watery, crunchy and refreshing to taste but let’s take a look at the nutrition it offers

Calories: 8

Fat: 0.1g

Fiber: 0.3g

Protein: 0.3g

Vitamin K: 8.5mcg

Vitamin C: 1.5mg

Potassium: 76.4mg

Now let’s see the nutritional breakdown of the healthier salad ingredients

BEETROOT

Protein: 2.2g

Potassium: 442mg

LETTUCE
Protein: 1.4 g

Potassium: 194 mg

AVOCADO (or Avocado oil)
Protein: 2g

Magnesium: 29mg

Potassium: 485mg

Vitamin C: 10mg

BROCCOLI
Protein: 2.5g

Vitamin C: 81.2mg

Calcium: 42.8mg

BELL PEPPER
Protein: 1.5g

Vitamin C: 190mg

Potassium: 314.4mg

Vitamin A: 233.9mcg

CARROT
Vitamin A: 509mcg

Vitamin K: 8mcg

Potassium: 195.2mg

Beta carotene: 5053.8mcg

CHERRY TOMATOES
High on antioxidants

The real reason behind including salads in every meal is to make it wholesome and nutritious. It not only keeps you full for longer, it helps you eat less of foods that can be calorie dense. So prepare your salad wisely to get the best of everything!