Adding olive oil makes this product healthier
Benefits of adding olive oil to kale (photo: Freepik)
Adding olive oil to kale makes the dish not only tastier but also healthier. Healthy fats help the body better absorb fat-soluble vitamins from leafy greens and soften their texture, making the vegetables easier to digest, according to Verywell Health.
Benefits of adding olive oil to kale
Kale is often called a superfood because it contains high amounts of vitamins A, C, and K.
A study published in the journal Food Nutrition showed that consuming kale with olive oil helps the body absorb more nutrients from leafy greens. It also improves the absorption of carotenoids, antioxidants that may protect the body from free radicals and oxidative stress.
Key nutrients in kale, especially carotenoids, are fat-soluble. This means they do not dissolve well in the watery environment of the digestive tract when kale is eaten alone, which significantly limits the amount the body can absorb.
A simple way to get these benefits is to pair kale with an oil-based dressing or sauce. After digestion in the intestines, the oil forms structures that help dissolve and transport carotenoids through the intestinal lining, enhancing absorption.
How much oil to use
Usually, one to two tablespoons of oil are enough. Try massaging a few handfuls of kale with this amount of olive oil. This method helps break down kale fibers, making it easier to digest and more flavorful.
In general, most fat-soluble nutrients are better absorbed when combined with a small amount of dietary fat.
Vitamins A, D, E, and K are fat-soluble. Lycopene, a fat-soluble antioxidant found in tomatoes and red bell peppers, is also more beneficial when paired with olive oil.
Even if you prefer not to use oil, you can still get plenty of vitamins, minerals, and fiber from kale.
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This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
