Do you know that two people can eat the same salad, but only one may absorb most of the important vitamins, minerals, and nutrients from the dish? The secret to a salad’s health benefits goes beyond what’s in the salad itself. There’s a simple and easy step you need to take to ensure that you’re getting all of the antioxidants and other nutrients that salads have to offer – and it’s as simple as just adding some olive oil to your salad.
A study revealed that by adding a little bit of olive oil or canola oil to your salad, it becomes easier for your intestinal tract to take up crucial carotenoids and other nutrients vital for good health. Carotenoids are the pigments responsible for the bright red, yellow, and orange colors of many fruits and vegetables. They also act as antioxidants, protecting our cells from damage caused by free radicals, and have numerous health benefits, such as reducing the risk of chronic diseases, like heart disease and certain types of cancer.
It’s important to note that fat-free dressings don’t help with nutrient absorption at all. Furthermore, butter or other vegetable oils that are polyunsaturated (like soy oil) are not as effective. As Mario Ferruzzi, the study’s lead author and a Purdue associate professor of food science, states, “If you want to utilize more from your fruits and vegetables, you have to pair them correctly with fat-based dressings. 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.”
When you eat a salad with a fat-free dressing, the calories may be fewer, but you’re missing out on the full potential of the nutrients found in those fresh fruits and vegetables. So, with that in mind, here are some tips to ensure that you’re getting the most out of your salad:
- Choose the right oil: As previously mentioned, olive oil and canola oil are the best choices for dressing your salad. Olive oil is a monounsaturated fat that helps lower LDL cholesterol (the “bad” cholesterol) while raising levels of HDL cholesterol (the “good” cholesterol). Canola oil is a good source of heart-healthy omega-3 fatty acids. When possible, opt for extra-virgin olive oil, as it is less processed and contains more antioxidants.
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Use the right amount of oil: You don’t need to drench your salad in oil to get the benefits. A little bit of oil goes a long way when it comes to boosting nutrient absorption. Research has shown that just 3 grams of canola oil (about ¾ teaspoon) or 20 grams of olive oil (about 1.5 tablespoons) is enough to enhance absorption of nutrients in salads.
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Mix in some avocado: Adding avocado to your salad is another excellent way to increase nutrient absorption. Avocados are not only packed with heart-healthy monounsaturated fats, but they also contain around 20 vitamins and minerals, such as potassium, vitamin K, and vitamin E.
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Include a variety of colorful vegetables: Different colored vegetables contain varying types and amounts of antioxidants. For example, red and orange vegetables like tomatoes and carrots contain high levels of beta-carotene, which is a powerful antioxidant. Green leafy vegetables, like spinach and kale, are high in lutein and zeaxanthin, which have been shown to contribute to eye health. By incorporating a variety of colorful vegetables in your salad, you’re maximizing the potential health benefits.
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Don’t skimp on leafy greens: Leafy greens provide the foundation for any nutritious salad. They’re packed with essential nutrients, like calcium, iron, potassium, and vitamins A, C, and K. Make sure to include a variety of leafy greens, such as romaine lettuce, spinach, kale, and arugula, to boost the nutrient content of your salad.
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Top it with nuts and seeds: Nuts and seeds are not only delicious and crunchy, but they also provide healthy fats, vitamins, minerals, and antioxidants. Consider adding almonds, walnuts, chia seeds, or flaxseeds to your salad for added nutritional benefits.
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Add some lean protein: Including a good source of lean protein, like grilled chicken, fish, tofu, or beans, can help balance out your salad and keep you feeling satisfied longer.
In conclusion, by making some simple adjustments to your salad-making routine, like adding a bit of olive oil or canola oil to your salad, you can ensure that your body absorbs the maximum amount of nutrients from those delicious and healthy ingredients. So, go ahead and drizzle some oil on your next salad, and start reaping the rewards of a nutrient-packed meal.
