The hack
Vitamins A, D, E and K and carotenoids like beta-carotene and lutein are fat-soluble. Eaten without any fat, much of them passes through unabsorbed. Studies of salads show more carotenoids are absorbed when they’re eaten with fat.
Do this
Add a source of healthy fat to vegetable-heavy meals:
- an olive-oil dressing on salads,
- avocado, nuts or seeds on top,
- tahini or nut butter in sauces.
A little goes a long way — about a tablespoon is plenty.
Best paired with
Leafy greens, carrots, sweet potatoes, pumpkin, tomatoes and peppers. See Leafy Greens and Orange.