Greek salad and its health benefits

How to make a delicious traditional Greek salad! Find out all its health benefits!

Greek salad is a well-known and loved salad, not only in Greece, but around the world. It’s an easy-to-make and delicious salad, that can accompany your meal or you can enjoy it on its own as a meal. It can fuel your body with a lot of nutrients. But, first of all, let learn how to make a traditional Greek salad.



  • 2-3 tomatoes
  • 1-2 small cucumbers
  • 1 onion
  • 1 green pepper
  • 5-6 black olives
  • 100gr feta cheese
  • Salt
  • Olive oil

Wash all the vegetables. Cut the tomatoes in pieces. Cut the cucumbers and the green pepper in slices (I prefer to peel the cucumbers first and I clean the spores of the pepper). Peel the onion and cut it in slices. Put them all in a bowl and mix them all together. Add some salt. Add the olives and the feta cheese cut in pieces. Pour some olive oil and add a little dried oregano. Enjoy!

Greek salad is rich in precious nutrients for our body. Let’s examine the ingredients one by one.

Tomato: It’s rich in fiber and a good source of vitamins A and C. It also contains lycopene, a great antioxidant, that can help our body in numerous ways. Potassium is also found in tomatoes. Eating potassium-rich foods can lower our risk of high blood pressure, stroke, and heart disease.

Cucumber: It’s very low in calories and it has great hydrating properties for our body. It’s a good source of flavonoids, lignans and triterpenes, which have antioxidant, anti-inflammatory and anti-cancer benefits.

Onion: It’s also rich in fiber and low in calories. It’s a great antioxidant and it also has antiseptic properties. It’s a very good source of flavonoids. Studies have shown that the consumption of onion can reduce the risk of certain diseases, like gastric ulcers, atherosclerosis, cardiovascular disease, cataracts and many others. It can also help the body reduce the accumulation of fat. It’s a real super food!

Green pepper: It’s low in calories and a great source of vitamin C and A, vitamin B6 and manganese, which benefits our bones. Green pepper has antioxidant properties, as well.

Olives: They are rich in nutrients. They are a good source of vitamin A and they also contain vitamins B1, B6 and B12. Olives provide us with tones of antioxidants, and among others, they can help us lower our blood pressure and our cholesterol, they work as a natural probiotic and they prevent osteoporosis. They are rich in potassium, calcium, phosphorus, iron and magnesium.

Feta cheese: It’s a rich source of proteins of high biological value that include all the essential amino acids. Its high content in proteins promotes muscle tissue synthesis and contributes to the repair of the body’s damaged tissues. It’s rich in calcium, so it can help prevent osteoporosis. It also contains many of the vitamins in the vitamin B complex, vitamin A and phosphorus, essential nutrients for our body.

Olive oil: It has antioxidant properties and it’s a source of healthy fats. It’s also a source of vitamin E.

Dried oregano: It also has antioxidant properties and it aids digestion.

Greek salad is especially loved during Summer, but you can consume it all year long.

Have you ever tasted Greek salad? Did you know all its health benefits?

I can’t wait to read your comments!

Print Friendly, PDF & Email

9 thoughts on “Greek salad and its health benefits”

  1. It’s more or less the same kind of salad I usually eat during summers. xD Just that I never use oregano and olives in it. I should try it out. Sometimes, I like to add tuna to it. I generally eat it as it is, not as a side dish or whatever. Really tasty. :3

Leave a Reply