Raw vegetables for health? If you don't add 'this,' you'll miss out on vitamins.

People who start taking care of their health usually look for raw vegetables.

Vegetables are famous for being rich in various nutrients, including vitamins.

Vegetables are good for your health no matter how you eat them, but to maximize your nutrient intake,

It's good to eat it with 'two things' added: boiled eggs and oil dressing.

 

◇ Vitamin E absorption increases when eaten with eggs

 

Research has shown that eating salad and boiled eggs together significantly increases the absorption of vitamin E.

This is because fat-soluble vitamin E mixes with the fatty components of egg yolk and is absorbed by the body.

A research team led by Dr. Wayne Campbell, a nutrition professor at Purdue University in the United States, conducted a study on 16 healthy adults.

We investigated the absorption rate of vitamin E when eating salad and eggs together.

 

The research team first fed the participants a diet low in vitamin E for seven days to lower their plasma vitamin E concentrations.

Afterwards, the experimental participants were divided into three groups, each

▲Salad without eggs ▲Salad with 1.5 eggs ▲Salad with 3 eggs were provided.

Blood samples were taken from the participants every hour for 10 hours after eating the salad, and the results were analyzed.

It was confirmed that the group that ate a salad with three eggs had a 4 to 7 times higher vitamin E absorption rate than the other groups.

Vitamin E has antioxidant properties, reduces damage to skin and hair, and helps blood circulation.

It also improves immunity by removing active oxygen and maintains hormonal balance.

It improves symptoms such as premenstrual syndrome, weight gain, and allergies.

 

It is also known to help improve eyesight and control cholesterol levels.

However, if you take too much, side effects such as headache, nausea, and bleeding may occur.

It is recommended not to exceed the upper intake limit (540 mg).

 

 

◇Fat-soluble vitamin absorption increases even when served with oil dressing.

 

If you don't like eggs, it's better to eat them with oil dressing.

If you eat your salad without adding oil dressing, you will lose vitamin A,

Fat-soluble vitamins, such as vitamin K, are hardly absorbed by the body.

In fact, the more vegetable oil you add to your salad, the more it is absorbed into your body.

The results of a study by Iowa State University showing that the nutritional value of vegetables has increased were also published in the American Journal of Clinical Nutrition.

 

Participants in the experiment were asked to eat one of the following salads with ▲0g ▲2g ▲4g ▲8g ▲32g of soybean oil dressing:

When we measured the absorption of fat-soluble vitamins,

It was observed that the concentration of soybean oil and the absorption of vitamin E, vitamin K, and vitamin A were proportional.

The oil component helps in the absorption of fat-soluble vitamins.

 

 

So what kind of oil dressing would be good to serve with salad?

Canola oil rather than strong-smelling oils like corn oil

We recommend using an oil with a mild aroma and good flavor, such as olive oil.

 

After drizzling oil on the vegetables, you can add lemon or vinegar to add moisture and sourness.

Oil helps with the absorption of fat-soluble vitamins, and the water in lemon or vinegar helps with the absorption of water-soluble vitamins.

If you want to add a healthy sweetness, you can add a little onion.