23 Healthy Antioxidant-Rich Salad Recipes (2024)

FAQs

What is the healthiest salad I can eat? ›

Best: Black Bean-and-Avocado Salad

The beans are a good source of disease-fighting antioxidants, and they have protein and fiber, as well as energy-boosting iron. Avocado adds creaminess and fiber. Plus, its fats help your body take in nutrients, including heart-healthy lycopene.

Lettuce, spinach, and other salad greens are an important part of a healthful diet because they can be year-round sources of vitamin A, vitamin C, and other nutrients. Red and dark green leafy vegetables are generally higher in antioxidants, Vitamin B6, and other nutrients than lighter colored greens.

Broccoli, spinach, carrots and potatoes are all high in antioxidants, and so are artichokes, cabbage, asparagus, avocados, beetroot, radish, lettuce, sweet potatoes, squash, pumpkin, collard greens and kale.

Crunchy Noodles, Wontons, and Tortilla Strips

All they add to your salad are calories (around 120 per half cup) and fat (half of those calories, at around 60 grams). Same goes for tortilla strips or wontons.

While all lettuce is going to provide you with healthy vitamins and minerals, romaine lettuce is the most nutrient-dense, says registered dietitian Danielle Crumble Smith. “It's going to have the highest amount of vitamin A, K, C,” she says.

Carotenoids are among the strongest antioxidants. They have 11 coupled double bonds, so they can be classified as polyisoprenoids, show low polarity and can occur in acyclic, monocyclic or bicyclic forms. The carotenoids of the strongest antioxidant properties are lycopene, lutein, astaxanthin and β-carotene.

Wild blueberries are the winner overall. Just one cup has 13,427 total antioxidants - vitamins A & C, plus flavonoids (a type of antioxidant) like querticin and anthocyanidin. That's about 10 times the USDA's recommendation, in just one cup! Cultivated blueberries have 9,019 per cup and are equally vitamin-rich.

However, with its unique structure, astaxanthin is able to span the cell membrane, thus providing antioxidant protection to both the inner and the outer wall, as well as the intra-membrane space. All of these factors make astaxanthin 'the king of antioxidants'.

Are bananas high in antioxidants? ›

Fruits and vegetables are excellent sources of dietary antioxidants, and bananas are no exception. They contain several types of potent antioxidants , including flavonoids and amines. These antioxidants are linked to many health benefits, such as a reduced risk of heart disease and macular degeneration.

Coffee is a rich source of dietary antioxidants, and this property, coupled with the fact that coffee is one of the world's most popular beverages, has led to the understanding that coffee is a major contributor to dietary antioxidant intake.

Honey has a potential therapeutic role in the treatment of disease by phytochemical, anti-inflammatory, antimicrobial, and antioxidant properties. Flavonoids and polyphenols, which act as antioxidants, are two main bioactive molecules present in honey.

There is concern that the body does not easily absorb raw fruits and vegetables. Generally speaking, this has proved false. People who eat salad regularly are much more likely to fulfill their recommended intake of nutrients. Eating a salad every day is healthy because you get vital nutrients, fiber, and good fats.