Eating a salad is not limited to a few leaves of lettuce garnished with a few slices of cucumber. When it is well composed, it becomes a concentrate of essential nutrients, capable of strengthening health and optimizing longevity. Here’s an expert’s recipe.
Fruits and vegetables: the pillars of a healthy diet
Nutrition experts agree that a varied consumption of fruits and vegetables is the key to a healthy lifestyle. A study published in 2021 in the journal
Traffic confirms this: consuming five servings of fruit and vegetables per day reduces the risk of death from heart disease by 12% compared to consuming limited to two servings.
Dr. Monisha Bhanote’s 5 Key Salad Ingredients
Longevity specialist, Dr. Monisha Bhanote has developed an ultra-nutritious salad that perfectly meets the body’s needs. Here are the five ingredients she recommends:
1. Dark leafy greens for an ultra-nutritious base
Finely chopped kale, spinach or chard makes a great base, much more nutritionally beneficial than iceberg lettuce. Rich in vitamins A, C and K as well as folate, these vegetables promote cell regeneration and the proper functioning of the body.
2. Plant proteins for energy and satiety
Following a 100% plant-based diet, Dr Bhanote focuses on plant proteins rich in essential amino acids. His favorites? Baked tofu, black beans and chickpeas, which contribute to muscle building and long-lasting satiety.
3. A mix of colorful vegetables for a dose of antioxidants
Colorful vegetables are full of phytonutrients and antioxidants, essential for reducing inflammation and protecting cells. The specialist adds radish, purple cabbage, cucumbers and grated carrots to her salad.
4. Fresh fruits and herbs for a boost of flavors and benefits
Fruits, rich in polyphenols, and herbs with detoxifying properties bring a touch of freshness and balance. Dr Bhanote particularly recommends blueberries or pomegranate for their concentration of antioxidants, as well as mint and coriander for their anti-inflammatory effects.
5. Healthy Fats to Maximize Nutrient Absorption
Good fats, such as omega-3 and unsaturated fatty acids, improve the absorption of fat-soluble vitamins (A, D, E, K) and protect cardiovascular health. The expert favors avocado and sesame, hemp and sunflower seeds to enrich her salad.
How to integrate this salad into your eating routine?
This complete salad can be enjoyed as a main course or as a side dish. Adaptable to many diets, it goes perfectly with a homemade vinaigrette: “Add a vinaigrette made with olive oil and lemon, and you have a perfect dish to boost your vitality and cellular well-being“, concludes Dr Bhanote.