Make your salads egg-cellent


Researchers from Indiana's Purdue University in America found that adding an egg, which is a source of dietary lipids, to raw salad meant higher levels of carotenoids in the body. Carotenoids, including beta-carotene, lycopene, lutein, and zeaxanthin, have been found to decrease the risk of disease, particularly certain cancers and eye disease.

The study, published in the American Journal of Clinical Nutrition, involved a group of male participants eating three different versions of a salad. One contained no eggs, one had 1.5 eggs and one had three. Their carotenoids levels were then tested.

The men who had eggs in the salad had higher levels, with the participants who consumed three eggs showing the highest levels of carotenoids. However the researchers advise that two eggs are enough to see a significant benefit.

So not only do boiled egg pieces add different textures and bulk to your salad, it also makes the whole meal even better for your body!

Tomatoes, carrots, sweet potatoes and leafy green vegetables like kale and spinach are the fruits and veg most packed with carotenoids.

Red peppers, butternut squash and parsley are other good salad choices that contain the organic pigments.

Avocadoes are also a source of carotenoids, so adding the fleshy green fruit to eggs and tomatoes in the morning will ensure one of the healthiest starts to your day.

© Cover Media

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