Here's What Happens to Your Body if You Eat a Salad Every Day
Salad in a bowl
There are far worse things for your health than a daily salad, right? Salads are packed with vegetables, allowing people to "eat the rainbow."
Still, is eating the same thing every day a good idea? "While routine can help create structure and support weight management goals, it can also lead to imbalances," says Michelle Milgrim, MS RD CDN CCMS CLC, Northwell Health's program director of employee wellness. "If you only drank coffee throughout the day, for example, you may likely be overconsuming caffeine and risking dehydration."
Yet, Milgrin notes that salads can be mixed with various ingredients to meet nutrient needs. Organizations like the American Heart Association (AHA) recommend consuming four servings of fruits and vegetables daily. Salads can inch you toward those goals, something at least back in 2015, only 1 in 10 U.S. were hitting.
"Some foods have a lot of nutrient density, such as fruits and vegetables, which provide the body with loads of vitamins, minerals and fiber," says Kelly Redfield, RD, a registered dietician at WellTheory.
So, yes, eating a daily salad has benefits, though there are some caveats. Experts shared insights into what really happens to the body when you eat a salad every day and signs you should pull back on this often recommended dish.
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What Happens to the Body if You Eat a Salad Every Day
1. Your nutrient intake will soar
A 2019 study of almost 10,000 adults found that people who ate salad consumed more Vitamins A, B-6, C, E, K, folate, choline and other essential nutrients. The results align with an older 2006 study of more than 9,000 women and more than 8,000 men that found that salad-eaters typically had more vitamins C and E, folic acid and carotenoids in their diet.
"Salads often include a variety of vegetables, leafy greens and other nutritious ingredients," explains Trista Best, MPH, RD, LD, a registered dietitian with Balance One Supplements. "These foods are rich in vitamins, minerals, antioxidants and fiber, providing essential nutrients that support overall health."
2. You'll feel more hydrated
Drinking plenty of plain water is helpful but is not the only way to hydrate.
"Our fluid intake not only comes from what we drink, but the foods we eat as well," Milgrim says. "Fruit and vegetables are made of mostly water, so when we increase our intake of these foods, we naturally improve our hydration status."
3. Your gut, pancreas and stomach will thank you
In addition to the nutrients mentioned in No. 1, research and experts have shown that salad eaters get more fiber.
"Fruits, vegetables, beans, peas and lentils are all fiber-rich foods," Milgrim says. "Whether you’re enjoying a leafy green salad, chopped vegetable salad, bean salad, a (whole) grain salad or even a combination, you’re enjoying an abundance of high-fiber foods."
All this fiber is good for the gut.
"Fiber promotes regular bowel movements, helps prevent constipation, and supports a healthy digestive system," Best explains. "It also contributes to the growth of beneficial bacteria in the gut, fostering a balanced and thriving gut microbiome."
In addition to gut health, 2020 research found dietary consumption provided other perks, like improved heart and metabolic health (including blood sugar regulation).
"Eating foods high in soluble fiber can reduce the amount cholesterol absorbed from foods, leading to reduced cholesterol levels and improved blood pressure," Milgrim shares.
As for blood sugar: "Fiber slows the absorption of sugars, preventing rapid spikes in blood glucose," Best explains. "This can be particularly beneficial for individuals with or at risk of diabetes or insulin resistance."
4. Your skin will be the best it can be
Heart health? Check. Gut health? Also, check. However, Best says salad benefits the body's largest organ: the skin.
"Nutrient-dense salads provide vitamins and antioxidants that support skin health," Best shares. "For example, vitamin C from ingredients like bell peppers and citrus fruits aids in collagen synthesis, contributing to skin elasticity. Antioxidants also help protect the skin from damage caused by UV rays and environmental pollutants."
5. Managing weight will become more...manageable
Milgrim says veggie-rich salads are filling and lower in calories, which can help people lose and manage weight. There's a caveat, though: what's in the salad matters.
Redfield echoes these sentiments.
"The biggest thing to watch out for in salads is dressings," Redfield warns. "Dressings can pack on a ton of unnecessary calories with little nutritional value. It’s easy for hidden sugar, fat and salt to sneak into the diet through dressings."
Redfield recommends a simple, homemade dressing like a mix of olive oil, lemon juice, salt and balsamic vinegar.
Milgrim says other culprits include croutons, fried anything, and taco shells.
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Can You Eat Too Much Salad?
While salads can be a healthy addition to a diet—even daily—it is possible to eat too much of it.
"Excessive bloating may mean that you are having too many raw foods in your diet, which can be common to find in a salad," Redfield explains. "Raw vegetables may be difficult to digest for some folks, so ease into eating more salads slowly."
Best adds that diarrhea, constipation or irregular bowel movements are also flags. Similarly, you may need to switch things up if you're not full or energized.
"If you find yourself consistently unsatisfied or experiencing cravings despite regular salad consumption, it may indicate that your meals are lacking in certain macronutrients or flavors," Best warns. "This could lead to overcompensating with less healthy food choices later."
Plus, insufficient calorie intake may leave you feeling worn down. "If you feel fatigued or lethargic, it could be a signal that your salad may need more balance," Best says.
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How To Make a Salad You'll Actually Enjoy
A salad (or consuming veggies) isn't always the most exciting prospect. However, Milgrim says it's possible to get into a groove and hit the five-a-day target. The first rule? Don't force yourself to consume something you know you dislike.
"Start by making a list of what you enjoy," Milgrim recommends. "Find ways to make room for these vegetables on your plate, whether as a salad, side or cooked into your meal."
"If you need inspiration, seek out easy recipes online that focus on the vegetables you love, or seek out the support of a registered dietitian to help you meet your goals," Milgrim says.
Next up: Here's What Happens to Your Body When You Eat Bananas Every Day
Sources
Michelle Milgrim, MS RD CDN CCMS CLC, Northwell Health's program director of employee wellness
Kelly Redfield, RD, a registered dietician at WellTheory
Trista Best, MPH, RD, LD, a registered dietician with Balance One Supplements
