Fat in Salad Dressings Boosts Absorption of Carotenoids

by Carolyn Pierini, CLS (ASCP), CNC

Making one simple lifestyle change—eating a well-balanced salad as one of your daily meals—may create the healthiest eating habit you’ll ever adopt. Started especially in childhood, it lays the foundation for lifelong health benefits. Surely by now everyone has heard from worldwide health agencies that the recommended daily intake of fruits and vegetables is 5 portions. This recommendation is likely to increase with a growing nation of unhealthy and in many cases overweight and unfit people. However, studies show that most Americans are not consuming even close to five portions per day.

Salad is a premier way to get countless phytonutrients, vitamins, minerals, fiber and enzymes from mixed leafy greens and other raw vegetables. It’s no surprise that a 2006 study of more than 17,000 adults revealed that the consumption of salads containing raw vegetables and salad dressing was associated with significantly higher serum levels of micronutrients such as folic acid, vitamins C and E, lycopene and carotenoids—key nutrients in promoting a healthy immune system and supporting healthy weight management and optimal cardiovascular function.

Salad dressing containing a mixture of healthy fats contributes satiety and balance. Two additional studies showed that fat from dressing or avocados was important for the absorption of fat-soluble nutrients such as the carotenoids and lycopene from vegetables. Essentially, no absorption of carotenoids was observed with fat-free dressings.

Customizing a mixture of greens along with multiple-colored vegetables, sprouts, fruits, beans, raw nuts and lean animal proteins, boosts the antioxidant and nutritional value. The right salad dressing can be a great source of essential fatty acids allowing for omega 3-6-9 balance. Olive oil, a staple of the Mediterranean diet, is a wise choice as a dressing ingredient. It supports aspects of cardiovascular health such as protecting LDL cholesterol from oxidation. Go organic wherever possible for all salad ingredients.

Eating a salad daily is a delicious, effective strategy for increasing vegetable consumption and phytonutrient adequacy. Because it’s difficult to obtain the 5 servings of fruits and vegetables recommended daily, another easy way to support phytonutrient intake is through Primary Greens™ and Liquid Superfruit Antioxidant, two supplements that contain many of the beneficial compounds found in plant foods.

Below is a delicious recipe for an all-time favorite omega-rich, nutritious salad dressing.

• 1 cup non-GMO, un-altered/processed oil (i.e. olive, walnut, sesame, almond, avocado, hazelnut, etc)
• ½ cup fresh lemon juice (or lime)
• 1 teaspoon sea salt (Celtic sea minerals)
• ½ teaspoon xylitol crystals
• Optional: 1 crushed garlic clove and dash of dry mustard or other seasonings of choice.

Mix together the above ingredients and refrigerate.