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Ask the Expert Archive

What fats will help me absorb vitamins from fruits and vegetables?


Q. I understand that vit D and veggies rich in vit K are fat soluble. I don’t eat fish. Can you recommend foods with the right fat that are not expensive to add in my meal to help with the absorption?


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, 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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