"Which foods should I eat with eggs to help my body absorb micronutrients better?" is a question many health-conscious people ask.
As we know, nutrient absorption depends not only on how much we eat but also on the conditions under which we eat. Some vitamins and plant compounds are absorbed better thanks to certain nutrients in eggs, according to the American website Eating Well .
Eating eggs with green vegetables will help improve vitamin K absorption.
PHOTO: AI
For fat-soluble substances like vitamins A, D, E, K, and various carotenoids, the intestines need sufficient bile, free fatty acids, and other components to form micelles, a structure composed of many molecules linked together.
Micelles help transport vitamins A, D, E, K, and carotenoids across the intestinal mucus layer, reaching the intestinal cell membranes for absorption. Therefore, a meal lacking in fat can reduce the absorption of these substances. Meanwhile, egg yolks contain types of fats that help the body better absorb beneficial plant compounds.
To better absorb the nutrients in your meal, you should eat eggs with the following foods:
Eat eggs with vegetables rich in carotenoids.
If you eat carotenoid-rich vegetables like carrots, tomatoes, and bell peppers but consume little or no fat, your body won't absorb carotenoids effectively. A study published in The American Journal of Clinical Nutrition showed that eating orange and yellow vegetables with egg yolks significantly increased carotenoid absorption compared to not including eggs. Eating just one or two eggs at a time is usually sufficient.
Dishes rich in vitamin E
Vitamin E is also fat-soluble. Foods rich in vitamin E include kale, avocado, mango, papaya, and kiwi. Research shows that eating eggs with these foods helps increase the absorption of α-tocopherol and γ-tocopherol, which are forms of vitamin E.
Leafy green vegetables
Leafy green vegetables such as spinach, kale, lettuce, bok choy, collard greens, and mustard greens are known to be rich in vitamin K. Because vitamin K is fat-soluble, eating green vegetables without fat may not be optimally absorbed. People don't need to eat a lot of fat, but should focus on beneficial fats, such as egg yolks, according to Eating Well.