As far as foods go, salad has a superstar reputation, and it's practically the poster child for weight loss and healthy eating. Whether you're trying to up your intake of fruits and vegetables, are wanting to shed some pounds, or are simply in the mood for a filling meal that will curb your cravings, you can't go wrong with a salad. But what happens to your body when you eat a salad every day? We spoke with Gina Keatley, a certified dietitian and nutritionist at Keatley Medical Nutrition Therapyin New York City, to find out.
According to the current Dietary Guidelines for Americans 2020–2025, adults should be eating at least 2.5 cups of vegetables per day. Unfortunately, the CDC reports that only one in ten American adults actually eat their recommended amount of vegetables on a daily basis. Sounds pretty bleak, right? Thankfully, eating a salad every day is an easy way to solve that problem—as long as you're "eating the rainbow" with a diverse array of vegetables.
Eating the rainbow is a term for eating a variety of fruits and vegetables in order to get as many different health benefits as possible. According to a report published in Critical Reviews in Food Science and Nutrition, various types of produce provide their unique nutrient makeup, energy, and bioactive contents. For example, they note that dark-colored berries, green cruciferous vegetables, and citrus fruits may have a higher impact on preventing chronic disease than other types. So, this isn't to say that some fruits and vegetables are bad by any means, but that it's important to eat a variety so you can consume as many helpful nutrients as possible. And one way to get multiple produce items in one dish is with a salad.
"Salads are generally low-starch foods that will help you to regulate your blood sugar better," says Keatley. "But not all salads are created equal." As Keatley points out, some fast food salads can pack more than 2,000 calories—which is your entire day's worth.
"Just because there are some greens in it doesn't mean it is going to be appropriate for your goals," she adds. In other words, salads can be a healthy staple in your diet, but if you're eating them daily, you should be mindful of your ingredients and portion sizes(especially where dressings and fats are concerned).
With all of that in mind, read on to find out what happens to your body and overall health when you eat salad every day. And for even more healthy eating tips, be sure to check out our list of 5 Ways Eating More Plants May Save Your Life in 2023.
1
You'll absorb a lot of vitamins.
As long as you're incorporating a wide variety of ingredients (different types of vegetables, fruits, beans, legumes, nuts and seeds, protein sources, etc.) and regularly switching things up, that daily salad can easily be a nutritional powerhouse that supplies many of the vitamins and minerals your body needs.
Better yet, research has shown that the oil in your salad dressing can actually help your body to absorb fat-soluble micronutrients found in fruits and vegetables more effectively. These nutrients include alpha and beta carotene, lycopene, lutein, vitamin E, vitamin K, and vitamin A.
Pro tip: You can build a salad to include helpful immune-boosting vitamins. For example, spinach, kale, and salmon contain vitamin C, and many nuts and seeds—like almonds and sunflower seeds—contain vitamin E, both of which are vitamins that have been found to help keep your immune system healthy.
2
You might lose weight as a result of eating fewer unhealthy foods.
One of the reasons why salad is considered a healthy choice when you're aiming to maintain your weight or shed pounds is that they are usually chock-full of fiber—which is considered to be helpful in aiding with weight loss. According to a study from The Journal of Nutrition, a high-fiber diet helped adults who were considered overweight or obese to lose weight.
Fiber's benefit on weight loss is multifaceted. For one, it can help slow down the rate of digestion and make you feel full much longer than foods high in refined carbohydrates or added sugar. This can help you curb cravings and stop from over-indulging on calorie-dense snacks. Another way it can help with your weight loss goals is by promoting a healthier gut microbiome, which has been connected to greater weight loss.
When it comes to eating a salad specifically, a 2004 study found that when people had a small first-course salad before the rest of their meal, they consumed 7% fewer calories, and when they had a large salad beforehand, they consumed 12% fewer calories. So, by always starting your meal with a salad, you may avoid overeating other more calorie-dense foods.
RELATED: Your Only Goal for This Year Should Be To Eat More Superfoods
3
You'll keep your brain young.
Aiming to eat salad every day is a great way to make sure your brain stays in tip-top shape. In fact, a 2018 study found that eating one daily improved the memory of elderly people by as much as 11 years. Even just half a cup of salad was enough to slow the rate of cognitive decline.
But, keep this in mind: Researchers found that those who specifically ate leafy greens had the memory function of people significantly younger. So, grab some kale, spinach, or collard greens and throw together your ideal salad creation for better brain health.
4
You could possibly experience some heartburn.
Be careful about loading up on the vinaigrette—not just because the calories can rack up quickly, but also because according to Keatley, the acid in the vinegar can trigger reflux-related symptoms.
"The more salad you eat, the greater the odds are that you're using more dressing, and too much can lead to heartburn," explains Keatley.
It's also worth noting that tomatoes and cheese, both common salad ingredients, are highly acidic and can aggravate acid reflux. If you're prone to reflux, try a salad dressing that is lower in vinegar, and opt for more gentle toppings like nuts, seeds, fruit, or lentils.
RELATED: 5 Best Fruits and Vegetables To Eat for Weight Loss
5
You may feel bloated or gassy—if your portions are large.
Struggling with bloating or other GI issues after devouring your daily salads? It might be time to consider your portion sizes.
"If you're getting some of the heartier greens like kale in your salad, you could be dumping a significant amount of insoluble fiber into your colon, which may cause some constipation and become a feeding frenzy for the bacteria down there, which might lead to some gas," says Keatley.
Luckily, there's an easy fix: Try just making a smaller salad, at least until your body adjusts.
"You can train your gut just like you train your muscles," says Keatley.
So, if you're introducing your body to new foods that are higher in fiber than what your body is used to, you may want to start slowly. That means that even if you eventually want to get to where you can eat salad every day, you may need to start with just a few times a week.
6
You'll likely feel more regular.
Speaking of insoluble fiber, Keatley says this type of fiber attracts water as it moves through your digestive tract—thus helping to soften your stools and making them easier to pass. This means that once you've given your body time to adjust to this introduction of fiber, your daily salad habit may then help keep constipation at bay.
"But there is a tipping point at about 70 grams of fiber a day," says Keatley. "At this point, you could be creating intestinal blockages—while this is rare, it shows that more is not always better."
By the way, insoluble fiber doesn't just normalize your bowel movements. According to the Mayo Clinic, high-fiber diets lower your risk of colorectal cancer, because when fiber ferments in your colon, it has been found to have a protective effect.
7
You may live longer.
According to Harvard Health, while "no single fruit or vegetable" can provide all of the nutrients your body needs, a variety of produce can ward off a host of diseases. That makes the salad a superb choice for living a long, healthy life.
Need proof? A 2016 meta-analysis published in JRSM Cardiovascular Disease determined that eating more leafy green vegetables was associated with a significantly lower risk of heart disease. Additionally, a 2017 study also suggested that piling on the veggies every day could prevent premature death. They found that eating 10 portions per day was associated with a 24% reduced risk of heart disease, a 33% reduced risk of stroke, a 28% reduced risk of cardiovascular disease, and a 13% reduced risk of total cancer. That's plenty of reason to eat a salad every day, if you ask us.
A previous version of this story was published on March 16, 2021. It has been updated to include additional copy and proofreading revisions, additional research, and updated contextual links.
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FAQs
What happens if you eat a salad everyday? ›
Aiming to eat salad every day is a great way to make sure your brain stays in tip-top shape. In fact, a 2018 study found that eating one daily improved the memory of elderly people by as much as 11 years. Even just half a cup of salad was enough to slow the rate of cognitive decline.
Can you lose weight by eating a salad everyday? ›Eating salad every day is one way to help you lose weight. When you're trying to drop some extra pounds, it's important to fill your plate with nutrient-dense, low-calorie foods.
What happens if you eat salad for 30 days? ›So, theoretically, a 30-day salad diet can indeed be healthy and yield weight loss, but you need to be careful when choosing the ingredients and dressings. The widespread belief holds that all salads are low-calorie, but that is a dangerous belief, one able to destroy all your attempts to shed your pounds.
What happens to your body when you eat a lot of salad? ›According to Hoover, "eating salad every day can cause some individuals to feel bloated because too many raw veggies and roughage can be hard to digest." In a recent gastroenterology study, it was concluded that lettuce can in fact cause bloating, either related to increased gas through fermentation in the gut, or ...
Is salad good for losing belly fat? ›Is salad good for losing belly fat? Salads that contain fresh green leafy vegetables such as palak or spinach, cabbage and so on are especially great for burning down the fat that is stored around the belly area.
What is the healthiest salad to eat? ›Best: Caesar Salad
The lettuce is loaded with B vitamins, iron, and potassium. You could also use some grilled chicken, croutons, olive oil, mustard, and, if you're adventurous, anchovies.
Eating a salad after a meal can help digestion, while eating one before a meal may help discourage overeating. No matter when you choose to eat your salad it will still come with health benefits. The most important thing is that you have vegetables regularly.
How many days a week should I eat a salad? ›Eating a salad a few times a week can significantly increase your vegetable intake, providing more of the nutrients your body needs to stay healthy. Adding a salad to your meals every day is one of the simplest dietary changes you can make to improve your health.
Does salad detox your body? ›Salads are a natural way of cleansing your body as they are a powerhouse of energy. Filled with cruciferous veggies and fresh produce, these enticing superfoods make detoxing downright delicious.
Can you live on salad-only? ›Despite their benefits, it's impossible to live a life on salads alone, even if you're trying to lose weight. Salad-only diets lack the nutrients to power your mind and body in the long-term, and beyond that, they're often hard to sustain in your daily life.
What happens if I eat salad everyday for a month? ›
What happens if you eat only salad for a month? Since fad diets typically exclude entire food groups — such as dairy, grains and proteins in the case of traditional salads — they can result in nutrient deficiencies and weight loss that is mostly water weight and muscle mass.
What does salad do to your brain? ›Eating about one serving per day of green, leafy vegetables may be linked to a slower rate of brain aging, according to a study published in the December 20, 2017, online issue of Neurology®, the medical journal of the American Academy of Neurology.
Is salad good for your skin? ›Salads Activate Collagen
Collagen present in the body is activated by the nutrients in vegetables. This is important to keep the skin fresh and free from wrinkles. It also makes the skin clear and reduces any dark circles around the eyes. So this is one of the best reasons that you should eat more salads.
Don't believe anyone who tells you that lettuce slows down your metabolism, because this is just not true. Lettuce doesn't do anything to your metabolism. Research has shown that eating lettuce before a meal, like in a salad, can help you eat about 10 percent fewer calories at that meal.
What are the 5 foods that burn belly fat? ›- Beans. “Becoming a bean lover can help you lose weight and whittle your middle,” registered dietitian Cynthia Sass told Today. ...
- Swap your beef for salmon. ...
- Yogurt. ...
- Red bell peppers. ...
- Broccoli. ...
- Edamame. ...
- Diluted vinegar.
Dr. Sharma, who teaches an Ayurvedic cooking class at the Art of Living Retreat Center in North Carolina, echoes the sentiment, saying that, while the exact number varies for each person, she recommends beginning with raw veggies comprising no more than 10 to 25 percent of your daily diet.
Are bagged salads healthy? ›Are bagged salad kits good for you? Salad kits are a great way to incorporate more vegetables into your diet, which is never an entirely bad thing. But all the toppings that make these salads taste so good also bump up the saturated fat, sugar and calories.
What is the unhealthiest salad dressing? ›Generally speaking, the healthiest salad dressing will be a vinaigrette like balsamic or oil and vinegar, while Caesar, ranch or anything with the word “creamy” will be the unhealthiest.
Are cucumbers healthy? ›They are low in calories but contain many important vitamins and minerals, as well as a high water content. Eating cucumbers may lead to many potential health benefits, including weight loss, balanced hydration, digestive regularity and lower blood sugar levels.
Will I lose weight eating 2 salads a day? ›Salads made with a variety of fruits and vegetables make the perfect healthy lunch or dinner. That's because they're filled with tons of nutrients that benefit your body, like fiber, vitamin E, and vitamin C. These nutrients can work to lower your blood sugar, regulate cholesterol levels, and help you lose weight.
What is the healthiest lettuce for weight loss? ›
Dark Leafy Green Vegetables – Super calcium-rich dark leafy greens including kale, spinach, romaine lettuce, chard, collard greens, etc. are ideal for helping weight loss.
Why am I not losing weight eating salad? ›You're not eating enough calories.
Eating salads everyday benefits your health, but vegetables have fewer calories, lots of fiber, and keep you full longer. These foods can cause you to feel as if you are eating a lot of food when in fact you might barely be consuming 1,200 calories a day.
The benefits of greens
Most salad greens contain essential dietary nutrients, such as vitamins, minerals, and even water. "They also provide fiber, which is beneficial in many areas, including cardiovascular and gastrointestinal health.
Salads have a reputation for being a superb way to add more healthy foods to your diet. And they are! But they can also be hard on your digestion. If you experience bloating, gas, or other GI issues after a salad, it may be time to take a closer look at your plate.
When should I eat salad to lose weight? ›Eating a salad before your meal may help with weight loss
If you are trying to lose weight, eating a salad as an "appetizer" can be a smart move. Eaten before the meal, a salad loaded with low-calorie vegetables can help you feel full. You may be less likely to eat as many calories during the main meal.
You could possibly experience some heartburn.
"The more salad you eat, the greater the odds are that you're using more dressing, and too much can lead to heartburn," explains Keatley. It's also worth noting that tomatoes and cheese, both common salad ingredients, are highly acidic and can aggravate acid reflux.
You need approximately 7-10 cups of salad per day to fuel the cells in your body. And the heavier you are, the more greens you need per day to nourish your body. The good news is that salad is easy for your body to digest. One for lunch and one for dinner and you've nourished your body for the day.
Does salad clean out your intestines? ›Salad comprised of raw vegetables is a natural colon cleanser. (Sorry! Potato and pasta salads don't count, but there are lots of other delicious options). Raw vegetables not only provide vital nutrients to keep your body humming, but the fiber in them is safe and vital for a healthy colon.
What does salad do to your intestines? ›“Salad wants to move through the body faster than denser food.” Putting raw, water-packed vegetables into your body first helps to lubricate your digestive path, and acts as “an enzymatic spark,” she says, one that makes it easier to later move heavier food through the body.
How long does it take salad to go through your system? ›A salad: 1 hour
While a salad on its own will digest quickly, the high water and fiber content of lettuce and vegetables helps you feel full.
Can you gain weight from eating salad? ›
Salads chock full of fiber-rich vegetables can be very weight-loss-friendly. On the other hand, those doused in high-calorie dressing or topped with unhealthy ingredients are not. Premade salads, such as those in grocery stores or fast food restaurants, can be very high in calories, sugar and unhealthy fats.
Does eating only salad help lose weight? ›Eating Salads Won't Help You Lose Weight, Says Nutritionist.
How much weight can you lose eating salad? ›How much weight can I lose by just eating salad? However, if you replace one regular meal per day of about 600 calories with a tall glass of water and a salad that features vegetables, chicken and a light dressing, you can cut 300 calories daily and post monthly weight loss of about 2.5 pounds.
Does salad help with anxiety? ›Researchers⁷ at the State University of New York found that anxious symptoms are linked with a lower antioxidant state and that antioxidants can help with mood, too. Dark, leafy greens like kale, which is rich in beta-carotene and vitamin C, are needed to boost antioxidant levels and support optimal brain functioning.
Is salad good for anxiety? ›JOONDALUP, Australia — A salad a day keeps anxiety away. That's the takeaway from a new study that reveals a simple tactic to a healthier and happier life. Researchers from Edith Cowan University report that eating more fruits and vegetables can help reduce daily stress.
Does salad improve memory? ›Those who regularly ate green leafy vegetables such as spinach, kale, or mixed greens had the memory of people significantly younger, the study found.
What food makes your skin glow? ›- Mangoes. Take yourself to the tropics with this delicious fruit packed with vitamin C and rich in carotenoids like beta-carotene that optimize skin health. ...
- Goji berries. ...
- Tomatoes. ...
- Passion fruit. ...
- Kale. ...
- Almonds. ...
- Cacao. ...
- Green tea.
- Fatty fish. Fatty fish, such as salmon, mackerel, and herring, are excellent foods for healthy skin. ...
- Avocados. Avocados are high in healthy fats. ...
- Walnuts. ...
- Sunflower seeds. ...
- Sweet potatoes. ...
- Red or yellow bell peppers. ...
- Broccoli. ...
- Tomatoes.
- Lemon Water And Honey. Consuming lemon and honey with lukewarm water can work wonders for your skin. ...
- Fruit Juices. Freshly squeezed fruit juices contain a lot of vitamins and micronutrients that boost your skin health. ...
- Green Tea. ...
- Vegetable Juices. ...
- Turmeric Milk. ...
- Coconut Water.
- Protein-rich foods. Protein-rich foods — such as meat, fish, eggs, dairy, legumes, nuts, and seeds — could help increase your metabolism for a few hours. ...
- Mineral-rich foods. ...
- Chili peppers. ...
- Coffee. ...
- Tea. ...
- Beans and legumes. ...
- Ginger. ...
- Cacao.
What foods have the highest effect on your metabolism? ›
- Fish & Shellfish. Metabolism-Boosting Powers: Fish (salmon, tuna, sardines and mackerel) are rich in omega-3 fatty acids and protein. ...
- Legumes (Also known as beans) ...
- Chili Peppers. ...
- Lean Meats. ...
- Low-Fat Milk. ...
- Broccoli. ...
- Lentils. ...
- Oatmeal.
Factors that may increase a person's metabolic rate include consuming an appropriate number of calories, favoring protein over carbohydrates and fat, getting enough sleep, and some types of exercise, such as resistance training.
Can eating too much salad cause problems? ›The short answer is: Yep. According to Food Fix founder Heather Bauer, RD, CND, all those raw veggies can seriously stress out your GI tract. "I hear over and over again from clients that they start eating salads to be healthier and end up feeling bloated," Bauer says.
How much salad a day is healthy? ›You need approximately 7-10 cups of salad per day to fuel the cells in your body. And the heavier you are, the more greens you need per day to nourish your body. The good news is that salad is easy for your body to digest. One for lunch and one for dinner and you've nourished your body for the day.
What happens if I eat nothing but salad? ›You would die of starvation.
Eating only salad is not natural. It is essential that humans get protein and quickest and easiest way to get protein is to eat meat. That is why vegans have to take protein supplements which (don't tell them) comes from animal products.
Despite their benefits, it's impossible to live a life on salads alone, even if you're trying to lose weight. Salad-only diets lack the nutrients to power your mind and body in the long-term, and beyond that, they're often hard to sustain in your daily life.
What is the healthiest lettuce for salad? ›So, to answer your question, the most nutritious lettuce is Romaine. Compared to red leaf, green leaf, butterhead (Boston and bib types) and iceberg, it delivers more folate, potassium, beta carotene and lutein.
What is the best time to eat salad? ›Eating a salad before your meal may help with weight loss
If you are trying to lose weight, eating a salad as an "appetizer" can be a smart move. Eaten before the meal, a salad loaded with low-calorie vegetables can help you feel full. You may be less likely to eat as many calories during the main meal.
You're eating too many calories.
Even if you're eating healthy, in order to lose weight you must be in a calorie deficit. Just eating all healthy food will not lead to weight loss if you're not working out and still taking in more calories than you burn.
What are the side effects of lettuce? Consuming lettuce in excess can cause many side effects. These are mydriasis (dilation of the pupil), photophobia (inability to look at bright light), dizziness, heart and breathing difficulty, excessive sweating, hallucinations, and induced sleep.
Is salad hard on your digestive system? ›
Salads have a reputation for being a superb way to add more healthy foods to your diet. And they are! But they can also be hard on your digestion. If you experience bloating, gas, or other GI issues after a salad, it may be time to take a closer look at your plate.
Are cucumbers good for you? ›They are low in calories but contain many important vitamins and minerals, as well as a high water content. Eating cucumbers may lead to many potential health benefits, including weight loss, balanced hydration, digestive regularity and lower blood sugar levels.
What are salads benefits? ›Salad greens contain Vitamin A, Vitamin C, beta-carotene, calcium, folate, fiber, and phytonutrients (see Table 1). Leafy vegetables are a good choice for a healthful diet because they do not contain cholesterol and are naturally low in calories and sodium.
How big of a salad should I eat? ›Too much of anything, however, can lead to trouble, so it's good to follow portion size and serving amount guidelines. For salad and other raw greens, aim for portions that equal about two baseballs.