A recent study shows that eating cooked, whole eggs with your vegetables tends to increase the absorption of carotenoids from the veggies. This comes as good news, particularly after the recent scientific report from the 2015 Dietary Guidelines Advisory Committee (DGAC) abating the past concern over cholesterol levels in eggs.
Wayne Campbell, PhD, professor of nutrition science, Purdue University states that Americans don’t consume enough vegetables, and this could be a great way to increase the nutritive value of veggies while also receiving the nutritional benefits of egg yolks.
Working with postdoc fellow Jung Eun Kim, PhD, RD, Campbell, he conducted a study to assess the effects of egg consumption on carotenoid absorption from a raw mixed vegetable salad. Sixteen healthy young men ate three versions of the salad: one with no egg, one with one and half scrambled whole eggs, and another with three scrambled whole eggs. Those who ate the highest amount of egg with the salad of tomatoes, shredded carrots, baby spinach, romaine lettuce, and Chinese wolf berry, had an increased absorption of carotenoids: three to nine fold. The carotenoids present in the salad were beta-carotene, alpha-carotene, lycopene, lutein, and zeaxanthin, the latter two being found in egg yolk as well. The research grew out of his group’s previous study showing that, by adding certain oils to mixed raw vegetables, the consumer experienced enhanced absorption of carotenoids.
The research findings will be presented at the American Society for Nutrition’s annual meeting during Experimental Biology 2015. Campbell believes the beneficial effects seen in this young adult population will extend to all populations and ages. His group would like to expand their research to explore the effects on other fat-soluble nutrients, including vitamin E and vitamin D.
If you want to make the most of egg and veggies, try these recipes:
Poached Egg & Arugula Salad
Power Breakfast Recipe: Poached Egg & Choco-Banana Smoothie
Source: Science Daily