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Ask the Expert Archive

Is fat needed for vitamin absorption?


Q. Is it important to eat some kind of fat or oil with vegetables in order for them to be absorbed? If so, what is best?


A. Fat soluble vitamins (A, D, E, and K) will absorb better when fat is consumed with them. For example, the vitamins, minerals and antioxidants in kale absorb better when dietary fat is available. However, focus on eating balanced meals that include healthy fats and a variety of fruits and vegetables for ideal nutrition. Select fats that are plant based (avocado, sunflower oil, peanut butter, flax, olive oil, tuna, and tofu) to get essential fatty acids and help with vitamin absorption. Try these great recipes that combine fat and produce: Avocado Garden Salad or Peanut Hummus & Vegetables.

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The Expert: Wendy Reinhardt Kapsak, MS, RDN, is the President and CEO of the Produce for Better Health (PBH) Foundation. At PBH, she guides the Foundation’s efforts to advance the overall effort of increasing fruit and vegetable consumption.
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