As you probably know, vegetables provide vitamins, minerals, and protective plant compounds, but did you know that some nutrients are absorbed better when a little fat is eaten with them? This is especially true for fat-soluble vitamins and carotenoids such as beta-carotene, lycopene, and lutein.
These three compounds are important for health. Beta-carotene and lutein help protect your vision and keep your eyes healthy. Lycopene and other carotenoids may also support your heart by reducing oxidative stress and protecting your blood vessels.
Another important benefit of leafy greens is that they can support healthy circulation. Compounds in greens such as kale, spinach, arugula, and lettuce help the body produce nitric oxide, which allows blood vessels to relax and widen and helps improve blood flow.
If you follow a whole-food, plant-based diet, you can get that fat from foods like nuts, seeds, avocado, or tahini. You don’t need to add oil.
Why Fat Helps Nutrient Absorption
Adding a little healthy fat can actually help your body get more nutrition from them. Some vitamins and plant compounds in vegetables are absorbed better when you eat a small amount of fat with your meal.
Fat-Soluble Nutrients
You might know that vitamins A, D, E, and K are called fat-soluble. Eating some fat also helps your body absorb carotenoids, which are plant compounds like beta-carotene, lycopene, and lutein.
These nutrients support important functions such as vision, immune health, bone health, antioxidant protection, and normal blood clotting.
Adding some fat to your meal can help your body absorb more of certain fat-soluble nutrients, especially carotenoids.
What Vegetables Benefit the Most
This idea works for many vegetables, especially those that are high in fat-soluble vitamins and plant nutrients like carotenoids. Here are some good examples:
- Leafy Greens: Kale, spinach, Swiss chard, collard greens, mustard greens, and arugula are packed with vitamin K and beta-carotene.
- Carotenoid-Rich Vegetables: Carrots, sweet potatoes, red and orange bell peppers, pumpkin, winter squash, and tomatoes provide carotenoids such as beta-carotene and lycopene.
- Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts provide vitamin K and other antioxidants.
- Other Veggies: Asparagus, winter squash, peas, and even zucchini can absorb more nutrients when you eat them with a little healthy fat.
How Much Fat Do You Need?
You don’t need a lot of fat. Studies show that even a small amount can help your body absorb carotenoids, though the exact amount depends on the food, the nutrient, and what else you’re eating.
Whole-Food Sources of Fat
- Avocado: 1-2 tablespoons or a few slices
- Nuts and Seeds: 1 tablespoon of chopped nuts, chia seeds, flax seeds, or pumpkin seeds
- Nut and Seed Butter: 1 tablespoon of almond butter, tahini, or cashew butter
- Homemade Dressings: Blending nuts or seeds into your dressings is an easy way to add healthy fat naturally
You don’t have to add oil to get these benefits. Whole plant foods like nuts, seeds, avocado, and nut or seed butters give you healthy fat, plus fiber and other nutrients.
Does Fat Need to Be Added Directly to Vegetables?
No, you don’t have to put fat right on your vegetables. You can get it from another food you eat at the same meal. For example, a salad with pumpkin seeds or a bowl with vegetables and avocado can give you the fat you need to help your body absorb nutrients.
Easy Food Pairings
Adding healthy fats to your meals is easy. Here are a few simple ideas:
- Kale Salad with a tahini-lemon dressing
- Roasted Sweet Potatoes with avocado slices
- Steamed Broccoli topped with cashew cream sauce
- Carrot Sticks with a side of almond butter
- Tomato and Bell Pepper Salad with pumpkin seeds
- Tomatoes with Avocado
These combinations help your body absorb more nutrients and also make your meals taste better and feel more filling.
The Takeaway
You don’t need a lot of fat or added oil to get more nutrition from your vegetables. Adding a small amount of avocado, nuts, seeds, tahini, or another whole-food fat to your meal can help your body absorb carotenoids and other fat-soluble nutrients better.
Enjoy whole foods and all the benefits they bring.
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