Do you know the power of antioxidants? These are molecules naturally present in many foods, whose role is to neutralize free radicals, these unstable compounds which accelerate the aging of cells and contribute to the development of certain chronic diseases. When their production becomes too high in relation to food intake, the body finds itself in a situation of oxidative stress, which gradually weakens tissues and vital functions.
In this context, food appears to be a fundamental lever. “We can never say it enough, but to stay healthy, diet is a key factor”recalls Pauline Pied, dietician-nutritionist. She insists on the fact that a balanced diet constitutes the first source of benefits for the body, whatever the age, and that it naturally provides the protective nutrients that the body needs on a daily basis.
Spinach, a myth to put into perspective
Although spinach is often highlighted for its richness in flavonoids, it should not be considered essential. Many other foods offer nutritional profiles that are just as interesting, or even complementary, which allows you to vary your pleasures without compromising your intake.
As Pauline Pied points out, there is no point in focusing on a single food, no matter how famous it may be. The challenge is rather to diversify your diet in order to benefit from a broad spectrum of antioxidants, each acting differently in the body.
Pauline Pied’s advice for refueling easily
To integrate more antioxidants into your daily life, Pauline Pied recommends above all returning to simple habits, favoring seasonal products. “We must focus on seasonal fruits and vegetables, which are often nutritionally richer and more interesting in taste,” eshe explains.
In spring, for example, she highlights strawberries, particularly rich in vitamin C, as well as raspberries and blueberries which arrive gradually and provide anthocyanins with protective properties. As for vegetables, asparagus, fresh peas or even radishes are excellent options for varying your intake without getting bored.
She also reminds us that, in general, green vegetables contain antioxidants, while specifying that diversity remains essential to cover all needs.
Foods to choose when you don’t like spinach
Fruits, essential daily allies
Easy to consume and naturally rich in protective compounds, fruits occupy a central place in a diet rich in antioxidants. Apples, for example, provide flavonoids and fibers that contribute to the proper functioning of the body, while berries — strawberries, blueberries or raspberries — stand out for their high concentration of anthocyanins, beneficial for cardiovascular and cognitive health.
Citrus fruits, such as orange or grapefruit, perfectly complement these intakes thanks to their richness in vitamin C, especially at breakfast. For Pauline Pied, the main thing remains to favor seasonal fruits, which are both tastier and more nutritionally interesting.
Vegetables, to vary without constraint
Contrary to popular belief, it is entirely possible to consume enough antioxidants without ever eating spinach. Artichokes, for example, are particularly rich in polyphenols, while asparagus provides both fiber and protective compounds. Peas, radishes and even kale also allow you to diversify your intake while maintaining a balanced and pleasant diet.
Pauline Pied insists on this point: varying vegetables, rather than focusing on a single food, is the best strategy to fully benefit from their benefits.
Oilseeds and seeds, nutritional concentrates
Often consumed in small quantities, nuts and seeds nonetheless remain true allies. Walnuts, rich in polyphenols and minerals, help protect cells, while pistachios provide lutein, beneficial for eye health. Sunflower seeds, for their part, are particularly interesting for their content of vitamin E, a major antioxidant.
Easy to integrate into meals or as a snack, these foods allow, according to Pauline Pied, to “diversify sources of antioxidants effortlessly”.
Gourmet pleasures that taste good
Contrary to some preconceived ideas, pleasure and health are not incompatible. Dark chocolate, rich in cocoa, contains flavanols which contribute to the proper functioning of the brain and the protection of cells. Green tea, on the other hand, is an interesting source of antioxidants and can be easily integrated into the daily routine.
Pauline Pied also recommends keeping these foods on hand in order to encourage their regular consumption, without constraints.
Aromatic herbs, an often underestimated asset
Finally, aromatic herbs represent a source of antioxidants that is too often neglected. Parsley, chives or basil can considerably enrich dishes, both in terms of taste and nutrition.
As Pauline Pied points out, their daily use in the kitchen is a simple but effective gesture to improve the overall quality of your diet.
The real secret: a varied and pleasant diet
Beyond the foods themselves, it is above all the overall balance that counts. As Pauline Pied summarizes, “diversifying your diet allows you to provide a wide variety of antioxidants, each having its own benefits”.
Rather than forcing yourself to eat a food that you don’t like, it is therefore preferable to build a diet that is varied, colorful and adapted to your tastes. A simple, sustainable and much more pleasant approach on a daily basis.