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Boost your salads for better health

Why add egg to your salad? Photo: Getty Images

Next time you’re at a salad bar, you might want to load up on the eggs. Why? Mixing cooked eggs with raw vegetables increases carotenoid absorption by up to nine times the normal amount, according to research from Purdue University.

Carotenoids are powerful antioxidants that can reduce the risk of developing some forms of cancer and chronic diseases, increase your life span, and reduce inflammation in your body, so you definitely want to consider this trick.

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For the study, researchers served healthy participants three different salads: one with no eggs, one with 1.5 scrambled eggs, and another with three scrambled eggs.

Those who ate salads with the most eggs increased their carotenoid absorption by three to nine times the normal amount. The salads all included tomatoes, shredded carrots, baby spinach, romaine lettuce, and goji berries.

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“Our experiment was seemingly simplistic, but it underscores an effective way to get more nutrients out of your salads,” says lead researcher Dr. Wayne Campbell.

He says people should aim to include two to three eggs in a salad, and to try to add any colorful vegetables that have a good dark green, red, purple, orange, or blue color, a sign that they’re rich in carotenoids.

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Campbell has also conducted research that found that adding oil to salad increases the body's absorption of carotenoids, as well, although he cautions against going overboard with the dressing:

“You’re not likely to have excess fat from eating two to three eggs, but you could overdo it with the salad dressing.”