The specifics of their healthfulness are a bit less widely known, and specifically, salads are both full of heart-healthy, cancer fighting, cell-building ingredients and are fantastic weight-loss and weight-maintenance tools.Leafy greens are one of the lowest-calorie foods out there — one cup of romaine lettuce has 10 calories, and spinach has 7. Other raw vegetables are pretty impressive, too: Red peppers, carrots, and cucumbers have 20, 17 and 8 calories per 1/2 cup serving, respectively.
If you’re aiming for weight loss, a salad can be one of the most satisfying ways to spend a couple hundred calories. It won’t cause a blood-sugar spike, will help prevent obesity and its health complications and will be a whole lot more filling. Salad’s other contributors to heart health include the ever-useful antioxidants, like vitamin C in broccoli, strawberries and bell peppers; vitamin E in sunflower seeds and spinach; folate in romaine lettuce and asparagus; and beta-carotene in orange veggies like carrots and sweet potatoes. Antioxidants may also play a role in preventing cancer. One study by the American Cancer Institute found that a diet heavy in fruits and vegetables can even reduce cancer risk in smokers
Fight breast cancer
A small study showed that phen-ethyl isothiocyanate in watercress disrupts the signals from tumours that cause normal tissues to grow new blood vessels to feed cancer cells.