Having corn on the cob with dinner? Adding a little butter will increase the level of nutrients your body will absorb. Having a salad for lunch? Adding full-fat salad dressing will have the same effect.
Many of the healthful compounds in vegetables are fat-soluble. That means your body can’t absorb them very well unless fat is present at the same time.
Researchers at Ohio State University Comprehensive Cancer Center in Columbus checked for nutrients that were especially important for cancer prevention. Some of affected nutrients:
Lutein and zeaxanthin found in spinach and kale are important for eye and heart health.
Lycopene, the red carotenoid found in tomatoes and watermelon, is a potential cancer fighter.
Alpha and beta carotene, the orange pigment in carrots and cantaloupe, help to reduce cancer rates.
Vitamin E found in mango, broccoli, and spinach is a powerful antioxidant that neutralizes free radicals in the body that cause tissue and cellular damage.
When some avocado was added to salads, blood tests showed the absorption of lutein was 18 times greater than without the fatty avocado. Absorption of lycopene increased by 4.4 times, and the increase in beta carotene absorption was 2.6 times.
Fortunately, the amount of fat in the entire meal can aid nutrient absorption. Nutritionists say you should choose at least one food per meal with a high fat content. That means if you have a small steak or hamburger with dinner, you’ll be fine.

Like everyone else, you have read it in many directions for good health: Eat plenty of dark, leafy greens. But what are they, and what do you do with them first?
They include kale, Swiss chard, (the queen of all greens), dandelion greens, beet greens, mustard greens, spinach, and turnip greens. But unless you live in the South, you’ve probably done little more with greens than sprinkle spinach on a salad.
If that’s the case, you’re missing out on wonderful side dishes and main dishes.
We won’t dwell on the health benefits because they’ve been so widely documented, from their huge vitamin and mineral content to those very important phytochemicals. They are important for cancer prevention.
In parts of the world, where vegetarianism is a way of life, people meet their daily calcium needs not by drinking milk but by eating greens.
To cook any kind of greens, clean them well, cut them up, and boil for about 4 minutes. Even better, put them in the microwave for a couple of minutes. For large-leafed greens like Swiss chard, run a sharp knife alongside the stem and center rib, separating the leaf from the stem.
Sauteing in olive oil and with garlic cloves and red-pepper flakes is also recommended.
Try this delicious recipe.
Creamed Swiss chard with onions
In a large no-stick skillet over medium heat, warm 1 teaspoon of olive oil. Add 1 medium onion, sliced.
Cook stirring frequently for 5 to 6 minutes or until softened.
Add 1 pound of Swiss chard, cut into bite-size pieces. Cover and cook for 3 to 4 minutes, or until the chard starts to wilt.
Sprinkle with 1 tablespoon of all-purpose flour and gradually add 1 cup of canned evaporated skim milk.
Cook 2 to 3 minutes or until the sauce thickens. Add 2 teaspoons grated Parmesan cheese and a sprinkle of ground nutmeg. Stir to mix.
Makes 4 servings.