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For increase in vitamin A absorption, add boiled eggs to your salad

Posted:  Monday, April 13, 2015

Fancy an egg salad? Well then your carotenoid absorption could benefit greatly! Piling research have shown that consuming whole boiled eggs with raw vegetables may help increase carotenoid absorption. Add to this, the 2015 Dietary Guidelines Advisory Committee has lowered concern over the cholesterol content in eggs yolks, thus promoting the consumption of eggs.

Reported in the Federation of American Societies for Experimental Biology journal, the study evaluated carotenoid absorption when eggs were consumed along with a raw mixed-vegetable salad. For the study purpose, 16 healthy men ate 3 versions of the salad - one with no egg, one with 1.5 scrambled whole eggs, and another with 3 scrambled whole eggs.

They found that the highest amount of egg consumption increased carotenoid absorption from a salad of tomatoes, shredded carrots, baby spinach, romaine lettuce, and Chinese wolfberry by 3-9 folds. The carotenoids contained in the salad were beta-carotene, alpha-carotene, lycopene, lutein, and zeaxanthin.

Whole eggs themselves are a good source of antioxidants, namely lutein and zeaxanthin. Adding boiled eggs to raw vegetable salads not only enriches taste but also enhances the nutrient content. The researchers suggest this way to boost the consumption of raw vegetables. So the next time you hop into a salad bar, make sure you choose boiled eggs as one of the ingredients.

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