You swapped your fries for kale. They appear on your perfectly Instagrammable smoothie bowls. You may think that you’ve cracked the code to clean eating. But guess what? You were wrong about kale. Yes, kale is an excellent superfood, but you may be eating it wrong. Researchers at the University of Missouri, Columbia, have found the best way to get the most nutrition out of kale leaves. And it’s not what you think! In a recent study published on the university website, the researchers revealed the best way to eat kale.

What is the best way to get the most nutrients out of kale?

The hype around kale is true. This superfood is a nutritional powerhouse. But if you are not mixing it with the right ingredient, it might not live up to its hype. How do you make your kale chips? Air-fried? Big mistake. The Mizzou researchers found that oil-based dressings or sauces help the body absorb more nutrients from kale. Plus, it also makes those curly leaves taste better. The study by researchers at Mizzou’s College of Agriculture, Food and Natural Resources (CAFNR) found that whether you eat your kale raw or cooked doesn’t matter. The key to unlocking its full nutritional power is pairing it with olive oil, mayonnaise, or an oil-based dressing. “Kale is a nutrient-rich vegetable that contains carotenoids, including lutein, α-carotene and β-carotene, which have beneficial effects on overall health. The problem is our bodies have a hard time absorbing these nutrients because they are fat-soluble rather than water-soluble,” Ruojie (Vanessa) Zhang, assistant professor in the Division of Food, Nutrition and Exercise Sciences at CAFNR, said. Also rich in vitamins C and E and other plant compounds, kale consumption is linked to a range of health benefits, including better vision, a stronger immune system, and a lower risk of diseases such as diabetes and heart disease. A 2020 study published in the journal Molecules found that kale has potential anti-cancer properties.

How oil unlocks the nutrition in kale

To understand how to boost nutrient absorption, researchers used a lab model that mimics human digestion. They tested kale in several forms:

They found that raw kale had very low carotenoid absorption. The cooked kale, on the other hand, actually makes absorption slightly worse. They found that when kale is teamed up with a special nanoemulsion-based sauce, the absorption of carotenoids is far better, regardless of whether the kale was raw or cooked. In fact, cooking kale with the dressing or sauce worked just as well as mixing it in afterwards. This study sheds light on how everyday foods can be made healthier just by changing the way they are prepared. “Our team is committed to advancing food science with the goal of improving human health through the development of innovative foods and technologies. We believe impactful science can drive meaningful change in global nutrition and well-being, and we’re excited to contribute to that mission,” Zhang added. So, the next time you grab kale leaves for a salad, don’t worry much about the olive oil added to the vinaigrette. It will not only taste better but also give you more health benefits.

Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before starting any new medication or treatment, or before changing your diet or supplement regimen.