Eat lettuce salad for antioxidants, and add an egg for better nutrient absorption!

In the cold winter, after eating too much greasy and heavy-tasting food, do you want to change the taste occasionally to something lighter? I believe that the first food that comes to many people’s minds is lettuce salad! Refreshing lettuce paired with nuts and fruits can also supplement a variety of vitamins and help the body's anti-oxidation. But remember, studies have shown that if you want to improve the antioxidant effect and increase the absorption rate of carotenoids in vegetables, you can add an egg to the salad!

The Washington Daily recently reported that because the main ingredients of lettuce salad are fresh fruits and vegetables, it naturally has the benefits of cancer prevention, anti-oxidation, immunity enhancement, and weight control. For example, lettuce, which is the most common ingredient in salads, is rich in beta-carotene and fiber, which can help prevent a variety of cancers such as breast cancer, colorectal cancer, and heart disease, according to the National Cancer Institute.

In addition, root vegetables such as sweet potatoes and carrots, which are often added to salads, are also the best ingredients for supplementing dietary fiber and preventing cancer and antioxidants.

Carotenoids: Great for eye protection and anti-oxidation!

Another advantage of natural fruits and vegetables is that they are rich in phytochemicals. For example, tomatoes contain lycopene, so they appear red; spinach contains chlorophyll and lutein, so it has a emerald green color; garlic contains allicin, so it appears white; β-carotene in carrots and anthocyanidine in grapes are yellow and purple.

Among them, nutrients such as lutein and zeaxanthin that we often hear about are all carotenoids. They can be antioxidants, protect eyesight, and have anti-inflammatory effects. They are helpful for diabetes, arthritis or cardiovascular diseases.

To improve nutrient absorption, add an egg or avocado!

According to a study published in the American Journal of Clinical Nutrition in 2015, a salad with three eggs absorbed 3.8 times more carotenoids than a salad without eggs! Experts point out that if you only eat protein in order to consider the calories, it will not be effective! Adding an egg can increase the absorption rate of carotenoids. This is because carotenoids are fat-soluble vitamins, so the oil in the egg yolk can help absorb carotenoids.

If you don't want to eat eggs or are allergic to eggs, you can get your fat intake from vinaigrette instead, or add fat-rich fruits such as sliced ​​avocados. If you want to increase your protein intake, in addition to eggs, you can also add white meat and seafood, such as salmon and tuna, which are not only low in fat, but also contain Omega-3 unsaturated fatty acids, which are beneficial to brain development and anti-inflammatory.

Key Summary

Lettuce salad helps with anti-oxidation, and adding an egg can enhance the absorption of fat-soluble vitamins: carotenoids. In addition to eggs, olive oil, avocado, etc. are also good choices.