Poisonous dressing in salads? If you eat well!

Poisonous dressing in salads? If you eat well!

Many people eat salads with no dressing at all for health. Salad dressings are high in calories and make you fat. But if you eat it with a salad dressing that contains oil, you can better absorb the nutritional ingredients in the salad.

◇ It is absorbed only when you eat it with fat-soluble vitamins and oil in salad.

Salad ingredients like vegetables and nuts are rich in water-soluble vitamins, such as vitamin B and vitamin C. Water-soluble vitamins are easily absorbed by the body. The problem is that vegetables also contain fat-soluble vitamins such as vitamin A, vitamin E and vitamin K. Fat-soluble vitamins must be mixed with fats like oil to be absorbed into the body. If you just eat vegetables that are completely free of oil, fat-soluble vitamins such as vitamins A and K will not be absorbed into your body. In fact, according to a team of researchers at the University of Iowa, published in the American Journal of Clinical Nutrition, the more vegetable oils added to salads, the more nutrients the vegetables absorb in the body.

◇ Representative vitamins A and E that can be absorbed when eaten with oil

▶ Vitamin A = This vitamin is famous for improving eye health. It is known to promote the production of cells that clear dim eyes and allow the eyes to adapt well in the dark. It is also involved in the body's resistance. It is an epithelial growth factor that promotes cell regeneration to protect the mucous membranes of the oral cavity, airways, stomach and intestines. Vitamin A is found in salads made of green or orange vegetables. Chicory, lettuce, paprika (yellow and red), and pumpkin are typical.

▶ Vitamin E = Vitamin E is an antioxidant that plays a role in maintaining cell membranes and acts to weaken free radicals. Inhibition of the formation of blood clots (lumps of blood) or inflammatory reactions in arterial vessels also reduces cardiovascular disease. If you often eat nuts-containing salads, you can easily replenish vitamin E. It is found in sunflower seeds, almonds, pine nuts and peanuts. Avocado is also a typical vitamin E food.

◇ Recommended canola oil, olive oil

For dressings that are good for salads, choose a base that's low-flavored and flavored, like canola or olive oil. Corn oil is so fragrant that it's hard to get a taste of the salad. You can mix the rich lemon or vinegar with a less fragrant oil sour. Oil helps to absorb fat-soluble vitamins, while lemon and vinegar can help absorb water-soluble vitamins.