Salad greens are made of vitamin A , vitamin C, beta-carotene, calcium , protein, folate and phytonutrients. Since they are not cholesterol-free and naturally low in calories and sodium, leafy vegetables are a good choice for a healthy diet. A salad is a dish consisting of a mix of small pieces of food, usually vegetables or fruits. However, numerous varieties of salads can contain virtually any sort of ready-to - eat food.
 
Garden salads use a base of leafy greens such as lettuce, arugula/rocket, kale or spinach; they are popular enough to refer directly to garden salads in the word salad alone. Other forms include bean salad, tuna salad, fattoush, Greek salad (based on vegetables but with no leafy greens), and sōmen salad (a salad based on noodles). In general, the sauce used to spice a salad is called a salad dressing; most salad dressings are based on either a combination of oil and vinegar or a fermented milk product such as kefir.