Don't Skip the Dressing

Fats help to absorb more nutrients from vegetables

Did you know May is National Salad Month? When warm weather sets in, entrée salads make a comeback to the menu.  And why not?  Light, refreshing, satisfying – they fill you up without weighing you down!  However they turn up on your table, just be sure to keep the dressing!  Although salad dressings tend to get a bad rap, new research published in the American Journal of Clinical Nutrition sheds new light on why eating a salad with added fat is beneficial. 

The study included 12 women who consumed salads dressed with different amounts of soybean oil, which is a common ingredient found in most salad dressings.  Researchers found that oil improved absorption of several micronutrients including beta carotene, lutein, lycopene and Vitamins E, K, and A.  Investigators also observed that as more oil was used, more nutrients were absorbed.  Maximum absorption was observed with about two tablespoons of oil, the largest amount studied, which also happens to be the U.S. dietary recommendation for daily fat intake.

So if you cringe at the idea of eating a dry salad, this is good news!  Consider the sodium and sugar content of prepared salad dressings and try to make your own dressing at home, it’s so easy! Remember, serving size still matters.  

We highly recommend the Roasted Corn, Black Bean and Avocado Salad, Cup Salads With Parmesan Straws, or Romaine, Fennel and Apple Salad if you feel like your salad game needs a shake up!

Nutrient Refresher:  

Beta Carotene – a form of pre-vitamin A that is converted into vitamin A in the body. Vitamin A is needed to help maintain a healthy immune system and eyesight

Lutein – form of pre-vitamin A that also prevents damage to the eye from UV light

Lycopene – high intakes of which are linked to a reduction in prostate cancer risk in men

Vitamin E – antioxidant vitamin which also protects the body from the damage caused by free radicals

Vitamin K – essential for normal blood clotting

Vitamin A – important for healthy vision and maintaining healthy immune function

Published May 1, 2022