Kale is a green leafy vegetable rich in vitamins A, C, K and many antioxidants. However, not all of these nutrients are effectively absorbed when eaten individually. Combining with healthy fats such as olive oil can help the body better utilize the nutritional value of this vegetable.
Fat helps increase carotenoid absorption
When kale is eaten with olive oil, the ability to absorb carotenoids, an important group of antioxidants, can increase significantly. These are compounds that help protect cells from the effects of free radicals and oxidative stress.
Carotenoids are fat-soluble, so fat is needed to dissolve and be absorbed in the digestive tract. When fat is lacking, the amount of carotenoids absorbed by the body will be significantly reduced.
Fat from olive oil supports the formation of transport structures in the intestines (micelles), helping to deliver carotenoids through the intestinal wall and into the body more effectively.
Olive oil is a suitable choice when eating with vegetables
Not all oils bring the same effect. Olive oil contains long-chain fatty acids, which help increase solubility and transport nutrients.
Meanwhile, some oils such as coconut oil contain medium-chain fatty acids, which are less effective in supporting carotenoid absorption.
When used with vegetables, olive oil shows better ability to support the absorption of antioxidants than some other oils.
Just use a moderate amount
You do not need to use too much oil to get benefits. About 1-2 tablespoons of olive oil is enough to support nutrient absorption.
A simple way is to mix or gently rub kale with oil before processing or making salads. This method not only helps increase absorption but also softens vegetables, making them easier to eat.
Supports fat-soluble vitamin absorption
In addition to carotenoids, olive oil also helps the body absorb better fat-soluble vitamins such as vitamins A, D, E and K, which are important nutrients for vision, immunity and bone health.
Conversely, water-soluble vitamins such as vitamin C do not rely on fat for absorption, but still play an essential role in daily diet.
Kale is still beneficial if eaten separately
Even when not combined with olive oil, kale still provides a lot of fiber, vitamins and minerals that are beneficial for health. However, supplementing a small amount of healthy fat helps the body absorb important nutrients better.
