Fat Helps You Absorb Vegetables' Nutrients

  1. Elite Member
    yeahright's Avatar
    Join Date
    Jul 2005
    Posts
    6,368
    Rep Power
    10345
    Level
    52
    Lv. Percent
    98.07%
    Achievements Reputation ProPosting ProPosting Authority

    Post Fat Helps You Absorb Vegetables' Nutrients


    Fat Helps You Absorb Vegetables' Nutrients

    Sunday Gazette-Mail

    08-15-06

    Are you getting the most out of your fruits and vegetables?

    That's the question researchers are trying to answer as they study how our bodies absorb the healthful nutrients and compounds in foods. What they are finding is that in our quest to cut calories and fat from our diets, we may be cutting out a lot more.

    It turns out that some of the best stuff in fruits and vegetables - certain vitamins and cancer-fighting compounds - are "fat- soluble." That means some fat needs to be present for the body to adequately absorb the nutrients. But studies are now showing that people who opt for no-fat dressing or who skip adding foods like avocado or cheese to a dish to avoid fat calories, are getting far less out of their salads and other veggies.

    "What we're finding is that if you don't have some fat in the meal, all these wonderful" compounds are missed, says Steven Clinton, program leader for molecular carcinogenesis and chemoprevention and the Ohio State University Comprehensive Cancer Center in Columbus. "If the nutrients don't get into your system, then what good are they?"

    Dr. Clinton's latest research looks at how adding avocado - which is relatively high in unsaturated fat - to salsa or a salad affects how well the body absorbs healthful compounds in the foods. In particular, the study looked at absorption of carotenoids, the red, yellow and orange pigments found in many fruits and vegetables that are believed to have cancer-fighting properties.

    For the salsa study, 11 test subjects were first given a meal of fat-free salsa and some bread. Another day, the same meal was offered, but this time avocado was added to the salsa, boosting the fat content of the meal to about 37 percent of calories. In checking blood levels of the test subjects, researchers found that the men and women absorbed an average of 4.4 times as much lycopene and 2.6 times as much beta carotene when the avocado was added to the food.

    Lycopene is the red carotenoid found in tomatoes and watermelon that is being studied as a potential fighter of prostate and other cancers. Beta carotene is the orange pigment in fruits and vegetables that is used in the body's manufacture of vitamin A. Studies suggest that diets high in fruits and vegetables containing beta carotene are linked to lower cancer rates.

    With the salad test, the impact of adding avocado was even greater. The first salad included romaine lettuce, baby spinach, shredded carrots and a no-fat dressing, resulting in a fat content of about 2 percent. After avocado was added, the fat content jumped to 42 percent. When the salad was consumed with the avocado, the 11 test subjects absorbed seven times the lutein and nearly 18 times the beta carotene. Lutein is a carotenoid found in many green vegetables and is linked with improved eye and heart health.

    Researchers noted that a small portion of the increased carotenoid levels in the blood of test subjects could be attributed to the compounds present in the avocado. However the vast majority of the increase was attributed to better overall absorption once fat was present.

    Study researchers say they were not only surprised by how much more absorption occurred with the avocado was added to the meal, but they were taken aback at how little the body absorbed when no fats were present. "The fact that so little was absorbed when no fat was there was just amazing to me," says Dr. Clinton.

    An earlier study done in 2004 by Ohio State University researchers showed a similar effect comparing salads consumed with no-fat, low-fat and full-fat salad dressings. When the seven test subjects consumed salads with no-fat dressing, the absorption of carotenoids was negligible. When a reduced-fat dressing was used, the added fat led to a higher absorption of alpha and beta carotene and lycopene. But there was substantially more absorption of the healthful compounds when full-fat dressing was used.

    So far there isn't enough research to advise people how much fat they should consume with vegetables to get the optimal absorption of carotenoids. The basic advice is to still count calories and don't overdo the fats, choosing heart-healthy unsaturated fats like avocado or olive oil rather than foods with a high saturated-fat content.

  2. New Member
    DazzlinJack's Avatar
    Join Date
    May 2006
    Posts
    328
    Rep Power
    267
    Level
    15
    Lv. Percent
    14.85%

    no wonder every subway sandwich includes cheese in them! they were onto something..
  3. Elite Member
    yeahright's Avatar
    Join Date
    Jul 2005
    Posts
    6,368
    Rep Power
    10345
    Level
    52
    Lv. Percent
    98.07%
    Achievements Reputation ProPosting ProPosting Authority

    Wink


    Quote Originally Posted by DazzlinJack
    no wonder every subway sandwich includes cheese in them! they were onto something..
    Helped Jared.
    •   
       

  4. Registered User
    NYhomeboy's Avatar
    Join Date
    Jun 2006
    Posts
    395
    Rep Power
    299
    Level
    17
    Lv. Percent
    5.82%

    I would hate to see what Jared looks like without his shirt on... The guy went from really fat, to fat.
  5. Registered User
    NYhomeboy's Avatar
    Join Date
    Jun 2006
    Posts
    395
    Rep Power
    299
    Level
    17
    Lv. Percent
    5.82%

    But anyway, awesome article. Makes me proud of my p+f meals with veggies!
  6. Senior Member
    rampage jackson's Avatar
    Stats
    6'0"  255 lbs.
    Join Date
    Sep 2004
    Age
    32
    Posts
    1,255
    Rep Power
    753
    Level
    26
    Lv. Percent
    62.3%
    Achievements Posting Pro

    good find...really oughta try veggies sometime.
    E-Pharm Nutrition Representative
  

  
 

Similar Forum Threads

  1. does trt help you get leaner and lose belly fat quicker?
    By hawaiijedi in forum Male Anti-Aging Medicine
    Replies: 9
    Last Post: 02-15-2013, 01:43 PM
  2. Fat helps mdrol absorb?
    By schwellington in forum Anabolics
    Replies: 8
    Last Post: 06-03-2010, 09:28 PM
  3. Antioxydants : How much do they help YOU?
    By LunaHotel in forum Weight Loss
    Replies: 66
    Last Post: 11-23-2008, 02:15 PM
  4. Does TriMax help you drop fat???
    By big arms in forum Anabolics
    Replies: 5
    Last Post: 08-19-2005, 05:46 PM
  5. Something to help you before a run?
    By Jayhawkk in forum Supplements
    Replies: 8
    Last Post: 10-20-2004, 05:21 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in