Salads are a category of dishes whose prototype is raw vegetables served with a sauce or dressing including oil and an acid as a light savory dish. Salads also include a variety of related dishes, including ones with cold cooked vegetables, including grains and pasta; ones which add cold meat or seafood; sweet dishes made of cut-up fruit; and even warm dishes. They are generally considered an ideal diet type food. The vegetables in salads are chock-full of important vitamins and nutrients, but you won’t get much benefit without the right type and amount of salad dressing, a Purdue University study shows. In a human trial, researchers fed subjects salads topped off with saturated, monounsaturated and polyunsaturated fat-based dressings and tested their blood for absorption of fat-soluble carotenoids – compounds such as lutein, lycopene, beta-carotene and zeaxanthin. Those carotenoids are associated with reduced risk of several chronic and degenerative diseases such as cancer, cardiovascular disease and macular degeneration.

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