The Best Salad Dressings for Nutrient Absorption
“If you want to utilize more from your fruits and vegetables, you have to pair them correctly with fat-based dressings,” said Mario Ferruzzi, from Perdue University. “If you have a salad with a fat-free dressing, there is a reduction in calories, but you lose some of the benefits of the vegetables.”
The type of fat in salad dressings impacts the absorption of nutrients from salad greens. Although the salad greens are full of vitamins and nutrients, just a portion of that absorbs by body. Scientists has shown that pairing salads with fat-based dressings optimizes the absorption of nutrients from the greens. Using a fat-free dressing results in less nutrient absorption. Specifically, the researchers found that salad dressings containing monounsaturated fatty acid, such as canola and olive oil-based dressings enhance the absorption of lutein and beta-carotene.
Source: “Meal triacylglycerol profile modulates postprandial absorption of carotenoids in humans” , Molecular Nutrition & Food Research Volume 56, Issue 6, pages 866–877, June 2012, doi: 10.1002/mnfr.201100687
Authors: Shellen R. Goltz, Wayne W. Campbell, Chureeporn Chitchumroonchokchai, Mark L. Failla, Mario G. Ferruzzi
The best dressings are mustards, vinegars, or balsamics without added oils. It is a pity to see research that compares fat and non-fat, particularly because they both have a lot of chemicals you shouldn't be consuming. I'm not sure how consuming a lot of fat is a great trade off for avoiding an extra chemical or two. Many people use far more than the suggested serving of these dressings. Many have 8g of fat per 1 or 2 tablespoons, which is a huge amount. Use a brown mustard with your sandwiches and apple cider vinegar/balsamic vinegar without added oils for salads.