Add this to your salad and your veges will get nine times better for you! 20



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There’s one thing that you can add to salads and when eaten with your favourite vegetables, it increases the nutrients and vitamins your body absorbs from them by nine times!

A study carried out by Purdue University, near Indianapolis in the US found that the amount of carotenoids derived from items such as tomatoes, lettuce and carrot increased by up to nine-fold in those who ate the egg compared to those who didn’t.

Carotenoids are the sources of the red, orange and yellow colours of many fruits and vegetables. 

They act as powerful antioxidants, which can help protect against cancer and heart disease.

Beta-carotene gives carrots their colour and can be quickly converted into vitamin A in the body, which helps maintain good vision and a strong immune system. Studies have shown that lycopene, the red pigment found in tomatoes, may help reduce the risk of cancers such as lung, prostate and stomach. Lutein and zeaxanthin are important for eye health.

Lead researcher Professor Wayne Campbell concluded, “Here we have a way to increase the nutritive value of veggies while also receiving the nutritional benefits of egg yolks.”

So if you want to give yourself a nutritional boost, add an egg to your salad at lunchtime!

Tell us, do you regularly eat egg in your salads? 

Starts at 60 Writers

The Starts at 60 writers team seek out interesting topics and write them especially for you.

  1. I have 2 soft boiled eggs with tomato and short cut bacon for breakfast almost every day of the week. I’d love to have egg with everything but I think 14 eggs a week is probably more than enough.

  2. This was reported a couple of weeks ago. Although a study based on a small sample, it nonetheless offers possibly helpful advice with no obvious negative side effects. Part of the report read: Wayne Campbell, Ph.D., Professor of Nutrition Science, Purdue University, working with postdoctorate fellow Jung Eun Kim, Ph.D., R.D., 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 1.5 scrambled whole eggs, and another with 3 scrambled whole eggs. Those who ate the highest egg amount with the salad of tomatoes, shredded carrots, baby spinach, romaine lettuce, and Chinese wolfberry increased absorption of carotenoids 3-9 fold. This is a very significant effect, said Campbell. The carotenoids found in the salad include 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.

    1 REPLY
    • VVery interesting John. Do you have any idea what oils were effective? Hopefully, the olive oil we put in our salad dressings.

      1 REPLY
      • Good morning, Roz. Mainly avocado oil, either by adding 24ml of oil or – somewhat more delicious! – half an avocado.

  3. If I’ve been out for lunch and heavily indulged in the party fare I find a sugar high gives me a headache and makes me a bit dizzy. The cure is protein and a couple of soft boiled eggs is a quick fixer-upper for me.

  4. I always have eggs with a salad.I eat a great many tomatoes so i must be healthy.Probably why i never get sick.

  5. As Im now allergic to eggs I dont have eggs but still lloovvee them !!!!!!!
    I have to admit this does not look like a salad. This is just some greens put in a dish.

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