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Fats Increase Vegetable Nutrients

Sharon Palmer

I’ve always been a fan of combining a moderate amount of healthy fats with veggies. Science has pretty consistently pointed out that this practice boosts nutrient absorption. And a new study found that eating salad with added fat from soybean oil promotes the absorption of eight important micronutrients, including vitamins E, A, K, and beta carotene, lutein, and lycopene. Study participants ate salads with varying amounts of soybean oil, a common ingredient in salad dressings, then had their blood tested to measure nutrient absorption. Optimal absorption was at 32 grams, just over two tablespoons of oil. In addition, the amount of oil added to the vegetables was proportional to nutrient absorption, so, the more oil, the more absorption. Researchers recommend adding no more than the U.S. dietary recommendation of two tablespoons of oil per day. Other studies have found that other fats, such as olive oil, can have similar effects.

(The American Journal of Clinical Nutrition, August 2017)

Read the full study here.

Image: Kiwi Herb Salad with Pistachio and Orange Dressing from Plant-Powered for Life, Sharon Palmer, RDN

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