One of the best sources of high-quality nutrients is the noble salad. Unfortunately, salads can be modified in ways that greatly reduce their health benefits, particularly through the choice of dressing. Most mainstream dressings are high in dairy content, as well as artificial preservatives, sweeteners, and even partially hydrogenated oils rich in trans fats. These kinds of dressings can nullify many of the benefits of the salad one is eating, or even make it ultimately more unhealthy than beneficial. Choosing better dressings, preferably those that are completely oil based, is one of the best ways to significantly enhance the nutrition of your salad while removing a component that may have been causing harm. In this sense, such a change improves your health in two powerful ways, and thus should be considered seriously when thinking about how to get healthier.
You can find out if your current dressing is nutritionally defunct by simply looking at the label. Ingredient content is more important than label data, and it's also important to know what to look out for. As mentioned, dairy, artificial ingredients, and partially hydrogenated oils are the primary culprits. Each of these factors is something you definitely want to avoid, and choosing better options absent of these addititives is recommended.
Products that use vinegar, hemp seed oil, or organically produced olive oil are the best. It is important to realize that many olive oils are processed in such a way that their health benefits diminish substantially, so if you are going to use olive oil, you want to find one that has been minimally processed and is organic. Other than that, the monounsaturated fats are good for you when complimented in the right proportions by medium-chain saturated fat and polyunsaturated essential fatty acids. However, the best kind of oil to use is definitely hemp seed oil, as that contains not only the key EFAs alpha-linolenic acid (Omega-3) and linoleic acid (Omega-6), but also stearidonic acid (Super Omega-3 SDA) and gamma-linolenic acid (Super Omega-6 GLA). These are the best kinds of fats you can have, and adding hemp seed oil to your salads is one of the easiest ways to flood your system with these positive nutrients.
If you really want to create the perfect salad dressing, you should create one yourself that is a mix of 75% organic hemp seed oil and 25% organic olive oil. That way, you will be feeding yourself both mono and polyunsaturated fatty acids every time you eat a healthy salad. Moreover, these fats assist with the absorption of nutrients in salads, making them even healthier than they would otherwise be.