Could a “salad-a-day” keep the doctor away? There are no guarantees, but eating more veggies will give your body more disease-fighting nutrients vital to optimal health.

A UCLA/Louisiana State University study of dietary data on more than 17,500 men and women finds consumption of salad and raw vegetables correlates with higher concentrations of folic acid, vitamins C and E, lycopene and alpha and beta carotene in the bloodstream. The study is the first to examine the relationship between normal salad consumption and nutrient levels in the bloodstream, and also the first to examine the dietary adequacy of salad consumption using the latest nutritional guidelines of the Food and Nutrition Board of the National Academy of Sciences. Salad a Day.org –UCLA/LSU Study Details Nutritional Value of Salad.

Fruits and vegetables are concentrated sources of many vitamins, minerals, and antioxidants (substances that prevent or repair cellular damage) that Americans simply do not consume enough of.  The study supports the notion that people who eat more vegetables, have more these disease-fighting nutrients coursing through their bloodstreams, such as:

Folate (Folic Acid): a vitamin that plays essential roles in making DNA and RNA and thus new cells, prevents anemia, protects against heart disease, and prevents certain birth defects of the spine. Best Sources: beans, nuts, spinach, leafy greens, avocado, and cereals and grains fortified with folic acid.
Vitamin C:  powerful antioxant, required for the healing of wounds and the growth and repair of tissues in all parts of the body, including skin, scar tissue, tendons, ligaments, and blood vessels. Best Sources: citrus fruits, strawberries, broccoli, collard greens, bell peppers, tomatoes, cantaloupe, potatoes.
Vitamin E:  antioxidant that helps the body form red blood cells and use vitamin K, and its antioxidant activity may protect the heart and prevent certain cancers, heart disease, dementia, liver disease, and stroke. Best Sources: Salad oils (soybean, corn, safflower, and cottonseed), nuts, wheat germ, spinach & green leafy vegetables.
Caratenoids: antioxidant pigments found in plants that are converted into vitamin A, promote normal vision, and protect the skin and tissues of the mouth, stomach, intestines, lungs, and urinary tract from infection.  Best Sources: red, orange, and deep-yellow fruits and veggies, and dark green leafy veggies.  Think bell peppers, mangoes, sweet potatoes, spinach, and tomatoes.

Since the majority of people don’t eat the recommended servings of fruits and vegetables, they don’t have optimal levels of these protective power-house nutrients.

But do you really need to eat a salad-a-day to get meet your vitamin quota? Are cooked veggies as protective as raw? How many fruits and vegetables do you need to eat to boost your levels of these important nutrients? Tune in tomorrow for Part 2 of this blog post.