The benefits of adding healthy fats to your meals stretch far beyond that of increasing the absorption of lycopene. Vitamin A and other fat-soluble phytonutrients, such as beta carotene, vitamin D, vitamin E, and lutein, require dietary fats in order to be absorbed. One study found that subjects who ate a salad with spinach and other vegetables tossed with a fat-based dressing absorbed five times as much lutein and fifteen times as much beta-carotene than those who ate a dry salad. So if you think you’re doing yourself a favor by skipping the salad dressing; hold your fork: add a tablespoon and you’ll reap the benefits up to fivefold.The specific combination of lutein and vitamin A, two nutrients found in spinach that protect the eyes, along with monounsaturated fats, leads to a tasty nutritional powerhouse that will keep your peepers happy.Try this: Spinach salad with avocado and olive oil dressing; chicken, fish, or vegetarian tacos made with spinach and guacamole
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