As you probably know, vegetables provide vitamins, minerals, and protective plant compounds, but did you know that you can get more nutrition from vegetables if you pair them with two simple additions? 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 heart health by reducing oxidative stress and protecting 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.
Two Simple Ways to Get More From Your Vegetables
You can get more nutrition from your vegetables and leafy greens by making a few simple changes:
- Add a little healthy fat. Whole-food fats such as nuts, seeds, avocado, or tahini help your body absorb carotenoids and other fat-soluble nutrients.
- Add a splash of citrus. Lemon, lime, or other vitamin C-rich foods can help your body absorb more iron from plants. Vitamin C also helps your body make nitric oxide from leafy greens, which relaxes and widens blood vessels to support healthy blood flow.
A salad with some tahini or avocado and a squeeze of lemon or lime gives you all three benefits in one meal.
Why Fat Helps Nutrient Absorption
Some vitamins and plant compounds are fat-soluble, meaning your body absorbs them better when some fat is present in the meal.
Fat-Soluble Nutrients
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.
What Vegetables Benefit the Most
This applies to many vegetables, especially those 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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