Purdue: Adding eggs to a salad with a variety of raw
vegetables is an effective method to improve the absorption of
carotenoids, which are fat-soluble nutrients that help reduce
inflammation and oxidative stress, according to research from Purdue University. "Eating a salad with a variety of colorful
vegetables provides several unique types of carotenoids, including
beta-carotene, lutein, zeaxanthin and lycopene," said Wayne Campbell, a
professor of nutrition science. "The lipid contained in whole eggs enhances the absorption of all these carotenoids."
This research is published online in the American Journal of Clinical Nutrition
and is funded by the American Egg Board-Egg Nutrition Center, National
Institutes of Health and Purdue Ingestive Behavior Research Center.
"Most people do not eat enough vegetables in
their diets, and at the same time, people are consuming salad dressings
that have less fat or are fat-free," said Jung Eun Kim, a postdoctoral
researcher in Purdue's Department of Nutrition Science. "Our research
findings support that people obtained more of the health-promoting
carotenoids from raw vegetables when cooked whole eggs were also
consumed. Eggs, a nutrient-rich food containing essential amino acids,
unsaturated fatty acids and B vitamins, may be used to increase the
nutritive value of vegetables, which are under consumed by the majority
of people living in the United States."
In the study, 16 participants consumed a raw
mixed-vegetable salad with no eggs, a salad with one and a half eggs,
and a salad with three eggs at different times. All salads were served
with three grams of canola oil. The second salad had 75 grams of
scrambled whole eggs and the third 150 grams of scrambled whole eggs.
The absorption of carotenoids was 3 to 8-fold higher when the salad
included three eggs compared to no eggs.
The study used scrambled eggs to make sure the participants consumed both the yolk and egg whites.
"While other egg forms were not tested, we
believe the results would be comparable as long as the egg yolk is
consumed," said Campbell, whose research also has looked at salads with
different amounts of soybean oil, canola oil and butter. "The lipids in
salad dressings also increase the absorption of carotenoids but it is
easy to overuse salad dressings and consume excess calories. Many salad
dressings contain about 140-160 calories per serving, about two
tablespoons. One large whole egg is about 70 calories and provides 6
grams of protein. People are at a greater risk of putting too many
calories on a salad because they don't always know proper portion sizes
for salad dressings, but you do know the portion size of an egg."
The study also included Susannah L. Gordon, a
graduate student in the Department of Nutrition Science, and Mario G.
Ferruzzi, a professor of food science and nutrition science.