How Olive Oil Helps Your Body Absorb More of Kale’s Key Nutrients

Food & Wine•December 21, 2025•health

Key Points:

Organic kale sales reached $104 million in 2024, highlighting its popularity as a nutrient-rich food used in various dishes like salads and smoothies.
Researchers at the University of Missouri discovered that adding a fat-containing sauce significantly improves the body's absorption of kale's fat-soluble nutrients, such as carotenoids and vitamins A, D, E, and K.
Their study found that while cooking kale slightly reduces nutrient absorption, combining it with a water- and olive oil-based nanoemulsion sauce greatly enhances carotenoid uptake, whether the sauce is added before or after cooking.
The research suggests that consuming kale with healthy fats, like olive oil, can make it tastier and more nutritious by aiding nutrient absorption.
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