You care about your health.You want to make sure you’re getting enough nutrients that your body needs to perform optimally in your work, and overall feel great! That’s why you’ve included salads into your regular dietary pattern, which is an awesome start. Salads can be chock full of great nutrients when you prepare them with tons of dark leafy greens, sprinkled with some veggie toppings like carrots, onions, peppers, or radishes, and of course other delicious add-ons like nuts or seeds. Salads can be nutrient powerhouses, but only if we are dressing them fittingly.
Wouldn’t it be a waste to have a huge salad full of brain-and-health-boosting nutrients, only to top it off with a dressing that negates most, if not all, of these benefits? Or, a dressing that doesn’t allow your body to make proper use of the nutrients contained within the salad components. By this point you’re probably thinking “ok, what in the world is she talking about? Does the dressing I put on my salad really make that much of a difference?” Simple answer, yes. Long answer, keep reading.
The Problem With Store Bought Salad Dressings
I have a huge problem with most dressings that you can find in the grocery store. It’s not often I pick fights with innatemate food objects (actually, I’m lying, I do that a lot), but salad dressings are definitely one of my main villains. That’s because most of the salad dressings you find on store shelves are packed with unnecessary, health-disrupting ingredients such as inflammatory oils, sugar, and even wheat.
Don’t believe me? Go to your fridge and pull out the most recent store-bought dressing you can find. Does it contain any of the following oils? Sunflower oil, safflower oil, corn oil, soybean oil, grapeseed oil, or not otherwise specified “vegetable oil”? These oils are high in Omega-6 polyunsaturated fatty acids. Though this fatty acid is essential, meaning we need to obtain it from our diets, an unbalanced ratio of omega-6 fatty acids to omega 3 fatty acids in our bodies can result in increased inflammation (a cognitive killer, as you remember!). These types of oils are highly sensitive to oxidation, which causes inflammation and damage to our DNA, and may result in an impaired ability for our bodies to fight this inflammation through their own antioxidant defense systems (Lugavere & Grewal, 2018). Not only do these oils increase inflammation, but they may make our neuronal membranes more rigid. “Ok, what does that even mean, and why should I care?!”-You, right now. If you’re here it’s probably because you’re looking to make sure your brain is running as smoothly as possible, and having rigid neuronal membranes is NOT the way to do that. When our neuronal membranes are rigid, it impairs the ability for neurotransmitters to communicate effectively by reducing the ability of their receptors to “surface” (Heron et al., 1980). This means neurotransmitters like serotonin can’t do their job properly, and it can result in decreased mood, thinking, focus, and memory.
So, the oils used in store-bought dressings are a problem, now let’s look at the next most widely used ingredient in these bottles: sugar. And, it can come in many names. Do you spot any of the following words on the ingredient list: cane sugar, high fructose corn syrup, sucralose, fructose, dextrin, agave, corn syrup, maltose, maltodextrin, glucose, or anything else that ends in “ose”? These are all hidden forms of sugar, and they can be wreaking havoc on your health and your brain! Sugar causes glucose levels in the blood to skyrocket, which can cause inflammation and oxidative stress (Uribarri et al., 2007), increased insulin resistance, impaired learning, memory, reduced neuroplasticity (Beeri et al., 2011), and worst of all it may result in increased production of amyloid beta plaques, the same plaques that are found in the brains of Alzheimer’s patients. Now, I know you’re thinking, can just the little bit of sugar in my salad dressing make that much of a difference?! And, you probably already know the answer. Scientists have found that just temporarily increasing the amount of sugar in a mouses’ blood can increase their production of amyloid plaque dramatically (Macauley et al., 2015). The amount of sugar that your blood contains normally is just about 1 teaspoon (5g) of sugar (Lugavere & Grewal, 2018), so if your salad dressing contains more than that (and if you’re not eating it all by itself, without any other sugar-containing foods), then you’re spiking your blood sugar and increasing the likelihood of the above cognitive killing conditions.
Finally, store bought salad dressings are a hiding place for wheat. Just take a look at the bottom of your ingredient label to see if it says “Contains: wheat” (among other things like milk, eggs, etc.). Many of the clients I work with who are either gluten sensitive or celiac are appalled to discover that gluten can be hiding in their salad dressings! Even if you aren’t gluten sensitive or celiac, it may be worth becoming aware of your gluten intake if you’re looking to improve your mental performance. Wheat that is farmed in the United States and Canada is often highly sprayed with glyphosate, a pesticide used to help the crops grow and kill off pests who may consume it and therefore interrupt yields. Among its many concerns, glyphosate can increase gut dysbiosis which can result in an impaired gut lining (Rueda-Ruzafa et al., 2019), another cognitive killer. Gluten may also impair insulin sensitivity (resulting in insulin resistance) and increase inflammation even in those who do not have a gluten sensitivity or celiac disease (Freire et al., 2015).
Level-Up Your Performance by Leveling-Up Your Salad Dressing
Store-bought dressing can be pretty risky, but I would suggest not to fore-go the dressing altogether. When made with the right ingredients, salad dressing can offer some enhanced benefits and even increase our body’s ability to utilize the nutrients already contained in the salad themselves!
If you’re like me, your salads are full of dark leafy green vegetables like spinach, kale, arugula, swiss chard, romaine lettuce, and even bok choy. These vegetables are high in brain-boosting nutrients called carotenoids. These nutrients are important for brain functions such as processing speed, executive functioning, and protecting the brain (and eyes!) from aging (Lugavere & Grewal, 2018). However, for our bodies to properly absorb and utilize carotenoids, they must be consumed with a source of fat (like…in salad dressings!). Research has shown that when eating salads, the absorption of carotenoids is trivial unless it is consumed with a source of fat (Brown et al., 2004).
Dressings are also a great way to get in some pretty nutrient-dense food sources that might otherwise be hard to add-in to your diet. For example, Extra Virgin Olive Oil (EVOO) is a great source of polyphenols, which has been shown to improve intestinal permeability (Peron et al., 2020). The type of phenol found in EVOO, Oleocanthal is a powerful anti-inflammatory (Hopkin, 2005) and may even help the brain clear itself of amyloid plaque, the plaque that is found in the brain of Alzheimer’s patients (Abuznait et al., 2013). Common herbs and spices that can be used in dressings also have brain-boosting effects. For example, garlic is a source of prebiotic fiber that can improve gut health (Oriach et al., 2016). The spice saffron has anti-Alzheimer properties, coriander has been shown to reduce anxiety and insomnia, and fennel can have powerful antioxidant effects (to help protect your brain from the oxidative damage done by those above oils!) (Khazdair et al., 2019). Not only do these spices and herbs level up the nutrient properties of your salad, but the flavorness of it as well!
If you eat salads regularly, it’s because you care about your health and mental performance. To make sure you’re getting the biggest bang for your buck, try some of my favorite salad dressing recipes below! Let me know which one was your favorite by leaving me a comment below.
EVOO-Tahini-Garlic
1 tbsp Tahini paste
1 tbsp Extra Virgin Olive Oil
1 clove Minced Garlic
EVOO-Tahini-Spirulina-Mint
1 tbsp Tahini paste
1 tbsp Extra Virgin Olive Oil
1 tsp Spirulina
1 tsp Mint
Avocado “Ranch”
½ Avocado
¼ c Greek Yogurt
1 tsp Lemon Juice
1 clove Minced Garlic
¼ tsp Parsley
¼ tsp Dill
½ tsp Onion Powder
Pinch of salt n peppa
Put all ingredients in a high speed blender, and combine until smooth and “dressing-like” consistency
References
Abuznait, A. H., Qosa, H., Busnena, B. A., el Sayed, K. A., & Kaddoumi, A. (2013). Olive-Oil-Derived Oleocanthal Enhances β-Amyloid Clearance as a Potential Neuroprotective Mechanism against Alzheimer’s Disease: In Vitro and in Vivo Studies. ACS Chemical Neuroscience, 4(6), 973–982. https://doi.org/10.1021/cn400024q
Beeri, M. S., Moshier, E., Schmeidler, J., Godbold, J., Uribarri, J., Reddy, S., Sano, M., Grossman, H. T., Cai, W., Vlassara, H., & Silverman, J. M. (2011). Serum concentration of an inflammatory glycotoxin, methylglyoxal, is associated with increased cognitive decline in elderly individuals. Mechanisms of Ageing and Development, 132(11–12), 583–587. https://doi.org/10.1016/j.mad.2011.10.007
Brown, M. J., Ferruzzi, M. G., Nguyen, M. L., Cooper, D. A., Eldridge, A. L., Schwartz, S. J., & White, W. S. (2004). Carotenoid bioavailability is higher from salads ingested with full-fat than with fat-reduced salad dressings as measured with electrochemical detection. The American Journal of Clinical Nutrition, 80(2), 396–403. https://doi.org/10.1093/ajcn/80.2.396
Freire, R. H., Fernandes, L. R., Silva, R. B., Coelho, B. S. L., de Araújo, L. P. T., Ribeiro, L. S., Andrade, J. M. O., Lima, P. M. A., Araújo, R. S., Santos, S. H. S., Coimbra, C. C., Cardoso, V. N., & Alvarez-Leite, J. I. (2015). Wheat gluten intake increases weight gain and adiposity associated with reduced thermogenesis and energy expenditure in an animal model of obesity. International Journal of Obesity, 40(3), 479–486. https://doi.org/10.1038/ijo.2015.204
Heron, D. S., Shinitzky, M., Hershkowitz, M., & Samuel, D. (1980). Lipid fluidity markedly modulates the binding of serotonin to mouse brain membranes. Proceedings of the National Academy of Sciences, 77(12), 7463–7467. https://doi.org/10.1073/pnas.77.12.7463
Hopkin, M. (2005). Extra-virgin olive oil mimics painkiller. Nature. https://doi.org/10.1038/news050829-11
Khazdair, M. R., Anaeigoudari, A., Hashemzehi, M., & Mohebbati, R. (2019). Neuroprotective potency of some spice herbs, a literature review. Journal of Traditional and Complementary Medicine, 9(2), 98–105. https://doi.org/10.1016/j.jtcme.2018.01.002
Lugavere, M., & M.D., G. P. (2018). Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life (Genius Living, 1) (1st ed.). Harper Wave.
Macauley, S. L., Stanley, M., Caesar, E. E., Yamada, S. A., Raichle, M. E., Perez, R., Mahan, T. E., Sutphen, C. L., & Holtzman, D. M. (2015). Hyperglycemia modulates extracellular amyloid-β concentrations and neuronal activity in vivo. Journal of Clinical Investigation, 125(6), 2463–2467. https://doi.org/10.1172/jci79742
Oriach, C. S., Robertson, R. C., Stanton, C., Cryan, J. F., & Dinan, T. G. (2016). Food for thought: The role of nutrition in the microbiota-gut–brain axis. Clinical Nutrition Experimental, 6, 25–38. https://doi.org/10.1016/j.yclnex.2016.01.003
Peron, G., Gargari, G., Meroño, T., Miñarro, A., Lozano, E. V., Escuder, P. C., González-Domínguez, R., Hidalgo-Liberona, N., del Bo’, C., Bernardi, S., Kroon, P. A., Carrieri, B., Cherubini, A., Riso, P., Guglielmetti, S., & Andrés-Lacueva, C. (2021b). Crosstalk among intestinal barrier, gut microbiota and serum metabolome after a polyphenol-rich diet in older subjects with “leaky gut”: The MaPLE trial. Clinical Nutrition, 40(10), 5288–5297. https://doi.org/10.1016/j.clnu.2021.08.027
Rueda-Ruzafa, L., Cruz, F., Roman, P., & Cardona, D. (2019). Gut microbiota and neurological effects of glyphosate. NeuroToxicology, 75, 1–8. https://doi.org/10.1016/j.neuro.2019.08.006
Uribarri, J., Cai, W., Peppa, M., Goodman, S., Ferrucci, L., Striker, G., & Vlassara, H. (2007). Circulating Glycotoxins and Dietary Advanced Glycation Endproducts: Two Links to Inflammatory Response, Oxidative Stress, and Aging. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 62(4), 427–433. https://doi.org/10.1093/gerona/62.4.427