Comments Subscribe to Personal Liberty News Feed Subscribe to Personal Liberty
 

Get More Nutrients From Your Salad

September 30, 2013 by  

Get More Nutrients From Your Salad
PHOTOS.COM

If you want to get the most nutrients from a salad, take the advice of researchers who have found that what you put on your salad is as important as whatā€™s in your salad.

A study at Purdue shows that olive oil on a salad helps your body absorb more beneficial phytonutrients than other oils make possible. Fat-free salad dressings are the least helpful.

The human body needs fat in the digestive system to be able to absorb natural chemicals like carotenoids from vegetarian foods. The carotenoids, which include lutein, lycopene, beta-carotene and zeaxanthin, have been shown to reduce risk of chronic and degenerative diseases like heart disease, skin cancer and macular degeneration

“If you want to utilize more from your fruits and vegetables, you have to pair them correctly with fat-based dressings,” says researcher Mario Ferruzzi, a Purdue associate professor of food science. “If you have a salad with a fat-free dressing, there is a reduction in calories, but you lose some of the benefits of the vegetables.”

The study showed that polyunsaturated oils like soybean oil are ā€œdose dependent.ā€ The more oil on the salad, the more carotenoids people absorb. A saturated fat like butter was also dose-dependent, but to a lesser extent.

Monounsaturated fat-rich dressings, such olive oil-based dressings, promoted optimal absorption of health-promoting carotenoids from fresh vegetables. The scientists found that you only need a smidgen of olive oil on a salad to promote efficient assimilation of carotenoids.

Carl Lowe

has written about health, fitness and nutrition for a wide range of publications including Prevention Magazine, Self Magazine and Time-Life Books. The author of more than a dozen books, he has been gluten-free since 2007.

Facebook Conversations

Join the Discussion:
View Comments to “Get More Nutrients From Your Salad”

Comment Policy: We encourage an open discussion with a wide range of viewpoints, even extreme ones, but we will not tolerate racism, profanity or slanderous comments toward the author(s) or comment participants. Make your case passionately, but civilly. Please don't stoop to name calling. We use filters for spam protection. If your comment does not appear, it is likely because it violates the above policy or contains links or language typical of spam. We reserve the right to remove comments at our discretion.

Is there news related to personal liberty happening in your area? Contact us at newstips@personalliberty.com

Bottom
close[X]

Sign Up For Personal Liberty Digest™!

PL Badge

Welcome to PersonalLiberty.com,
America's #1 Source for Libertarian News!

To join our group of freedom-loving individuals and to get alerts as well as late-breaking conservative news from Personal Liberty Digest™...

Privacy PolicyYou can opt out at any time. We protect your information like a mother hen. We will not sell or rent your email address to anyone for any reason.