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

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

Vegetables are generally good for your body regardless of how you eat them, but to maximize nutrient intake,

It is good to add two things: boiled eggs and oil dressing.

◇ Consuming eggs increases vitamin E absorption rate

There is a research finding that eating salad and boiled eggs together significantly increases the absorption rate of vitamin E.

It is because fat-soluble vitamin E is absorbed into the body along with the fat components of egg yolk.

Dr. Wayne Campbell's research team at Purdue University in the United States, specializing in nutrition, studied 16 healthy adults.

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

The research team first provided a low-vitamin E diet for 7 days to reduce the plasma vitamin E levels of the participants.

Subsequently, the experiment participants were divided into three groups.

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

After eating the salad, blood samples from the participants were collected and analyzed every hour until 10 hours had passed.

The group that ate the salad with three eggs showed a 4 to 7 times higher absorption rate of vitamin E compared to the other group.

 

 

 

Vitamin E has antioxidant effects that reduce damage to skin and hair and help improve blood circulation.

Additionally, it removes active oxygen to enhance immunity and maintain hormonal balance.

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

It is known to help improve vision and regulate cholesterol levels.

However, excessive overdose may cause side effects such as headache, nausea, and bleeding.

It is better not to exceed the maximum intake amount (540mg).

◇Using oil dressing also increases the absorption rate of fat-soluble vitamins

If you dislike the dressing, it's better to at least drizzle some oil dressing before eating.

Eating salad without oil dressing reduces vitamin A,

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

The more plant-based oil you add to the salad, the more it is absorbed into the body.

A study from Iowa State University showing an increase in the nutritional content of vegetables was also published in the Journal of Clinical Nutrition in the United States.

Participants in the experiment are to eat one of the salads accompanied by soybean oil dressing with ▲0g, ▲2g, ▲4g, ▲8g, or ▲32g.

When measuring the absorption amount of fat-soluble vitamins,

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

The oil component helped the absorption of fat-soluble vitamins.

Then, what kind of oil dressing would be good to accompany a salad?

Instead of corn oil, which has a strong aroma, opt for canola oil.

It is recommended to use oils with a mild aroma and good flavor, like olive oil.

After spraying oil on the vegetables, you can also add a splash of lemon or vinegar to include moisture and acidity.

Fats help absorb fat-soluble vitamins, while the moisture from lemon or vinegar aids in the absorption of water-soluble vitamins.

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