Salad eaters have higher levels of key nutrients

NEW YORK (Reuters Health) - People who eat plenty of salads, or raw vegetables in general, typically have higher blood levels of several important nutrients, according to a large study of U.S. adults.

Researchers found that even one serving of raw vegetables a day moved people closer to getting the recommended amounts of vitamins A, E, B6 and folic acid. And as salad and raw vegetable intake increased, so did blood levels of vitamins C and E, folic acid and several carotenoids -- antioxidants that give yellow, orange and red hues to many vegetables and fruits. Color is key; dark leafy greens mingled with red and yellow vegetables beats iceberg lettuce and croutons.

Water-soluble vitamins, like vitamin C and many B vitamins, are heat-sensitive, and it's better to get them through raw vegetables, Arab explained. But certain other nutrients, including the carotenoids, tend to be better absorbed from cooked vegetables.

PICTURED: Vivian's salad: hijiki, cabbage, carrot, onion, tuna,...a variation of Harumi Kurihara's original recipe