Salads: History, Types, Components and Benefits.

Salads are staple foods consisting of mixed natural ingredients. They have been around for centuries, since ancient Rome and Greece, and had greatly evolved over time. Discover the interesting origin of salads, how they evolved and have become a popular meal option, composition of salads, kinds of salads as well as the benefits.

History: Where it all began.

The term Salad was derived from a French word Salade which itself was abbreviated from a Vulgar Latin Salata that is Salted. According to Food Historians, Salads were first eaten and enjoyed by ancient Romans and Greeks. Then, it was common for Greeks and Romans to eat a mixture of raw vegetables while using a dressing which was majorly brine (a solution of salt in water) or salty oil and vinegar. Basically, the name Salad was chosen because salt was majorly the ingredients used for dressing raw vegetables eaten in ancient times. So as years progresses, salads became more popular and complicated. Complicated in the sense that, the recipes varied depending on culture, place and time. It is now made of anything and the dressings can be sweet, spicy or salty.

Types of Salads

Salads are typically classified according to their place on the menu. The types of salads include:

Appetizers: These are salads eaten to stimulate the appetite and are regarded as the first course of the meal.

Side dish salads: They are salads that accompany the main course of the meal. An example of these is cole slaw.

Main dish salads: as the name implies, they are eaten as the main course of the meal and it usually contains a portion of protein. Examples are chef salad, chicken salad, etc.

Palate cleansing salads: These are eaten to settle the stomach after the main course.

Desserts: They are often sweet versions of salads. Some examples are gelatin fruit salads, fruits mixed with nuts and whipped cream.

Components of Salads

There are four basic components of a salad:

The Base: This is usually a layer of salad greens such as lettuce.

The Body: These are the main ingredients of the salad. The type of salads to be made determines the body of the salad. For instance: a pasta salad will have noodles as its body.

Dressing: They are liquids or semi-liquid poured over or mixed into the salad to act as a binder or to add flavor.

Garnish: This is added to give the salad an appealing appearance while complementing the overall taste.

Benefits of Eating Salads.

There are numerous benefits associated with eating salads. In fact, research has shown that incorporating salads in meals is one of the ways to eat healthy. So listed below are few of the benefits.

Eating Salads helps improve diet quality and increases nutrients intake. According to research published by the U.S National Center for Biotechnology Information, it was established that eating Salads is one effective way for higher intake of Vitamins A, B, C, E, K, dietary fiber, sodium, magnesium, potassium, and unsaturated fatty acids in the body.

Eating Salads before a meal helps reduce calorie intake and promote weight loss.

It helps to slow cognitive decline: In another research published by National Center for Biotechnology Information, it was revealed that BioActives such as beta-carotene, tocopherol and nutrients such as nitrates, folates, found in green leafy vegetables can help reduce cognitive decline.

Eating Salads is associated with an above - average level of vitamins and nutrients in the blood.

It helps to prevent gestational diabetes during pregnancy. In an observational study carried out by the National Center for Biotechnology Information, it was proven that meals rich in green leafy vegetables and fruits can help prevent gestational diabetes mellitus in women.

So at any time.. during the day or in the night, eat and enjoy your salads. It is one of the best things you can do for your body and overall health.

Eat Healthy! Stay Healthy!!