This Study Found Kale Needs One Extra Ingredient

Good Fat: The general advice when it comes to salads is to not overdo it on the dressing. And fair enough. Too often folks counteract the positive benefits of their greens by dousing them in fatty dressing. But according to a recent study published in Food Nutrition, a little bit of oil-based dressing could actually unlock more nutrients from kale. 

The Study: Scientists at the University of Missouri found that carotenoids (compounds tied to eye health and immune function) in kale are harder for the body to absorb without fat. Using a digestion model, the team tested different preparation methods and paired the vegetable with various sauces. When kale was eaten with oil-based dressings, carotenoid uptake increased significantly. Finely emulsified sauces, such as creamy dressings or homemade mayo, led to the highest absorption, whether the kale was raw or cooked.

The Takeaway: If you want more nutritional payoff from kale, then pair it with some fat, like olive oil (we use this one) or a creamy dressing. That’s a win-win because it tastes better, too. 

Keep In Mind: This was a lab-based digestion study, not a long-term clinical trial. Still, the findings indicate that identifying and making simple food combinations could improve nutrition.