Fatten Up Your Salads

by Matthew Kadey, MS, RD on Feb 12, 2018

Food for Thought

Mary Poppins famously advised that “a spoonful of sugar helps the medicine go down.” Now, it looks like a spoonful of oil helps nutrition levels go up—if we apply the right oils to certain veggies. In a study published recently in The American Journal of Clinical Nutrition, researchers at Iowa State University found that subjects who ate salads with added soybean oil absorbed several key nutrients and antioxidants, including beta-carotene, vitamin E, vitamin K and lycopene, better than when they munched on salads minus the oil. These nutrients are fat-soluble and therefore benefit from being paired with a source of fat.

The biggest boost to absorption rates occurred with the addition of about 2 tablespoons of soybean oil, but adding other fat sources like olive oil, avocado and nuts to your salad bowl or roasted veggies should also help your body soak up more nutrition.

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About the Author

Matthew Kadey,  MS, RD

Matthew Kadey, MS, RD IDEA Author/Presenter

Matthew Kadey, MS, RD, is a James Beard Award-winning journalist, Canada-based dietitian, freelance nutrition writer and recipe developer. He has written for dozens of magazines including Runner’s World, Men’s Health, Shape, Vegetarian Times and Fitness.