A whole egg in salad increases the nutritional value of vegetables
According to a recent study published in the American Journal of Clinical Nutrition(1), whole eggs added to a mixed saladimprove the nutritional value of vegetables by promoting the absorption of carotenoids from vegetables.
Researchers at Purdue University show that a salad composed of raw vegetables and whole eggs represents a balanced and varied food intake, rich in antioxidants.
The egg, a nutrient-rich food
The egg remains a very interesting food, endowed with excellent nutritional quality. A whole egg provides nearly70 calories, and 6 grams of protein.
Know that it contains many nutrients, essential for the proper functioning of the body, such as essential amino acids, B vitamins and unsaturated fatty acids.
This food with a high nutritional quality, can be used in mixed salad, to improve and increase the nutritional value of vegetables.
The role and action of the egg on raw vegetables
Researchers at Purdue University demonstrated in a recent study, the benefits of whole egg combined with raw vegetables in a mixed salad.
This trial, conducted with 16 participants who consumed, over different periods, a fresh vegetable salad without egg, a salad composed with one and a half scrambled eggs and a salad with three scrambled eggs, with a canola oil seasoning equivalent to three grams, proves that the absorption of carotenoids increases with the nutritional quality of the egg.
In conclusion, the scientists found that the third saladallows a 3.8 times higher absorption of the carotenoidscontained in raw vegetables, compared to the salad without egg.
Dr Wayne Campbell, Professor of Nutritional Sciences and lead author, explains: “The results of our study support the fact that people absorb more carotenoids when they consume fresh vegetables cooked (and consumed) at the same time as a whole egg. Eggs are very rich in nutrients […] andyet are consumed in too small quantities in the United States.”
The lipids in salad dressings also participate in the absorption of carotenoids, however, they provide many extra calories. Indeed, many salad dressings have between 140 and 160 calories for two tablespoons, while one egg represents an intake of 70 calories and 6 grams of protein.
These different elements can be perceived as insignificant, however, they participate in the development of a balanced diet , favoring good fatty acids, and good sugars, and also rich in fruits and vegetables, promoting the maintenance of good health, and the prevention of many diseases such as diabetes or obesity.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.