Eat all your eggs (with your salad)...

[Winnie53]

Came across this interesting article and press release tonight. It seems that eating fat enhances the absorption of carotenoids...

https://www.yahoo.com/health/the-healthiest-way-to-eat-eggs-116587785847.html

http://www.newswise.com/articles/consuming-eggs-with-raw-vegetables-increases-nutritive-value

"Campbell, working with postdoc fellow Jung Eun Kim, Ph.D., R.D., conducted a study to assess the effects of egg consumption on carotenoid absorption from a raw mixed-vegetable salad. Sixteen healthy young men ate three versions of the salad – one with no egg, one with 1.5 scrambled whole eggs, and another with 3 scrambled whole eggs. Those who ate the highest egg amount with the salad of tomatoes, shredded carrots, baby spinach, romaine lettuce, and Chinese wolfberry increased absorption of carotenoids 3-9 fold. This is a very significant effect, said Campbell. The carotenoids found in the salad include beta-carotene, alpha-carotene, lycopene, lutein, and zeaxanthin, the latter two being found in egg yolk as well."

"The research grew out of his group’s previous study showing that by adding certain oils to mixed raw vegetables, the consumer experienced enhanced absorption of carotenoids."

"'Next time you visit a salad bar, consider adding the cooked egg to your raw veggies,' said Campbell. 'Not only are lutein and zeaxanthin available through whole eggs, but now the value of the vegetables is enhanced.'”

It would be interesting to learn what the "certain oils" were in the previous study.

 

[noblehead]

No idea what the oils were but love eggs, just had two for my breakfast.

 

[phoenix]

Fat is required for the absorption of carotenoids so any fat will do it . If you use very low fat dressings the absorption of these nutrients is low. This has been known for a long time.

According to one earlier trial, polyunsaturated and saturated fats raise absorption in a dose dependent fashion ie a larger amount of dressing results in a greater absorption .
The monounsaturated oil (canola/rapeseed) used in the trial seemed to have less of a dose dependent effect ie there was the same amount of carotenoid absorbed at 3g of dressing and at 20g. "Even at the lower fat level, you can absorb a significant amount of carotenoids with monounsaturated fat-rich canola oil,"
For that reason they suggest in the video on this link that Canola is a good option.
http://www.purdue.edu/newsroom/research/2012/120619FerruzziSalad.html

Olive oil is also high in monounsaturated fat and virgin olive oil retains some of the carotenoids found in the whole fruit so adding to those contained in the salad. http://whfoods.org/genpage.php?tname=newtip&dbid=37
( the dietary 'prescription' from my dietitian, 10 years ago, included 1 tablespoon of raw olive oil on veggies or salad every day)

The fat in avocadoes eaten as fruit (rather than as oil) also increases nutrient bioavailability in the salad.
http://www.ncbi.nlm.nih.gov/pubmed/15735074

(***** the egg study was funded by the egg industry, the avocado one by the avocado growers; do a small study, get a press release and it all helps to get your product in the spotlight. )
Here's a useful chart of the different types of fats in oils http://chartsbin.com/view/1961

 

[Winnie53]

Phoenix, thank you for taking the time to post those links. Good to know that all fats are helpful. I found all of the studies interesting, particularly the first study because it compared different types of fats effect on carotenoid absorption. I often eat foods by themselves, particularly snacks such as nuts or avocados. I need to rethink this.