While Juicing is a fantastic way to power your day, a recent study published in Molecular Nutrition & Food Research, found that including a little fat can actually help with nutrient absorption.
Researchers at Purdue University served up veggie salads topped with various amounts and types of salad dressing: monounsaturated, polyunsaturated and saturated fat. After eating, the 29 study participants had their blood checked for absorption of healthy cartenoids such as lutein, lycopene, and beta-carotene — typically found in veggies. These disease-fighting nutrients may reduce the risk of cancer and heart disease, safeguard bone density, slow macular degeneration and soak up damaging toxins.
Here’s what researchers found: The salads with the greatest amount of fat—20 grams—yielded the highest absorption of carotenoids. The fat actually helps us absorb the nutrients from the salad.
This research builds on a previous 2004 Iowa State University study that determined carotenoids were more readily available – absorbed by the intestines – when paired with full-fat dressing as opposed to low-fat or fat-free versions. Mario Ferruzzi; Wayne Campbell, a Purdue professor of nutrition science; Shellen Goltz, a Purdue graduate student in food science and Chureeporn Chitchumroonchokchai and Mark L. Failla at Ohio State University, studied the different fat types and quantities and their effect on human subjects.
The researchers went on to say, the source of fat had less impact on the absorption of carotenoids, rather it was the amount.
According to Katherine Tallmadge, RD, spokesperson for the American Dietetic Association we need a little healthy fat for maximum absorption of salads and greens. Highlighting that low-fat and fat-free salad dressings are often crammed with calories and sugar.
Bottom-line: Healthy fat can help us absorb nutrients from salads and greens. Add a little healthy organic fat e.g. Avocado, Nuts (Almonds, Walnuts, and Brazil nuts), Olive Oil and Seeds (Flax seeds, Chia seeds and Pumpkin seeds) to your salads, smoothies and juices for maximum health benefits.
Which healthy fats do you add to your salads, smoothies and juices?
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