Health & Spirit

Nutrition News: Exercise to Survive

Charlyn Fargo on

Q: Should I use non-fat dressing or low-fat dressing on my salad?

A: Eating salad with added fat from soybean or other oils promotes the absorption of micronutrients, including vitamins E, A and K, beta carotene, lutein and lycopene. In a study, reported in the American Journal of Clinical Nutrition (August, 2017), participants ate salads with varying amounts of soybean oil, a common ingredient in salad dressings, then had their blood tested to measure nutrient absorption. Optimal absorption was at 32 grams (just over 2 tablespoons) of oil the amount of oil added was proportional to nutrient absorption, so, the more oil, the more absorption. However, researchers recommend adding no more than 2 tablespoons of oil per day. -- Environmental Nutrition.


Here's a Citrus Winter Salad -- sure to boost your Vitamin C -- and help ward off winter's colds. It's from Hy-Vee's Balance magazine.

Citrus Winter Salad

3/4 cup honey-roasted almonds

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2 large red beets, rinsed and trimmed

Olive oil nonstick cooking spray

4 blood oranges or Cara Cara oranges, divided

1/3 cup canola oil


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