Salad is one of the few dishes that can be served for any part of the meal: as an appetizer, side dish, main course or even dessert. Salads mainly consists of raw fruits and vegetables and hence, are considered as low calorie diet and good for health. Fruits and vegetables provide essential vitamins and minerals, and are also important as they reduce the risk of diseases such as cancer, heart disease, birth defects, etc. They provide with sufficient amount of fiber and provide body with necessary nutrients and supplements. 
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Vegetables as well as beans are good source of fiber. Fiber helps reduce blood cholesterol levels and may also be important in cancer prevention. This may be due to its role in the intestinal tract as it reduces the absorption of fats by the body. Though salads are considered as low calorie food but this depends on the way they are eaten. Green salads taken with plain dressing of lemon juice and salts is definitely diet friendly. But with dressings like mayonnaise, white sauce, French and Italian dressings etc, which have high fat content , they become high on calorie and fats. 

Dark green, yellow and red vegetables such as spinach, red and yellow peppers, and tomatoes are rich in vitamin A . Antioxidant effect from vitamin C; tomatoes, peppers, broccoli, avocado and cabbage is also well known. Broccoli, cauliflower and cabbage all belong to a family of plants known as cruciferous vegetables. In addition to fiber and vitamins, these have phytochemicals. Eggs, nuts, seeds, tuna and lean meats can add great protein sources to salads. Cheese can contribute calcium and protein in salad but its quantity should be less because cheese also tends to be high in fat.

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