Power Ingredients for Smarter Salads
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Add to Your Plate
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Fruits
(pictured)
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Nuts and Seeds
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Tomatoes
View Recipe: Summer's Best Garden Salad (pictured)
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Onions
Onions are plentiful sources of disease-fighting phenols and flavonoids, both potential cancer fighters and weapons against some chronic diseases. The richer its phenolic and flavonoid content, the better an onion's protective effect, according to Rui Hai Liu, MD, PhD, an associate professor of food science at Cornell University.
View Recipe: Sautéed Tuna and Green Onion Stalks on Romaine (pictured)
View Recipe: Escarole-Arugula Salad with Roasted Peppers and Marinated Onions
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Vegetable Oils
Liquid vegetable oils are rich in vitamin E and unsaturated fats (monounsaturated and polyunsaturated), which don't clog arteries. Olive oil is particularly rich in phenol antioxidants.
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Seafood and Other Proteins
Fatty fish like salmon or tuna offer omega-3 fats, which help lower the risk for heart disease. The American Heart Association suggests eating at least two three-ounce cooked servings of fish per week.
View Recipe: Sesame Shrimp Salad (pictured)