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Olive Oil Amplifies Kale's Nutrient Power by Up to 50%

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  //food-wine.news-articles.net/content/2025/12/22 .. amplifies-kale-s-nutrient-power-by-up-to-50.html
  Published in Food and Wine on Monday, December 22nd 2025 at 13:27 GMT by Food & Wine

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Olive Oil Boosts the Nutrient Punch of Kale: What the Latest Study Means for Your Plate

Kale has long earned its reputation as a “superfood,” packing a wide array of vitamins, minerals, and antioxidants that can help protect against chronic disease. But a new study, highlighted by Food & Wine, suggests that the health benefits of this leafy green may be amplified — or even unlocked — when you pair it with a splash of olive oil. The research, conducted by a team of nutrition scientists and published in a peer‑reviewed journal, examined how adding extra‑virgin olive oil to kale affects the bioavailability of key nutrients. The findings are simple yet powerful: a drizzle of olive oil can increase the body’s absorption of several of kale’s most prized compounds by as much as 40‑50%.

The Study in a Nutshell

The research was a double‑blind, crossover trial involving 42 healthy adults aged 18‑45. Participants were randomly assigned to consume one of two test meals in a controlled laboratory setting:

1. Kale alone – 100 grams of raw kale with minimal seasoning.
2. Kale + olive oil – the same portion of kale tossed with 10 mL of extra‑virgin olive oil and a pinch of sea salt.

The meals were delivered in separate sessions with a one‑week washout period in between. Blood samples were taken at baseline and at 1, 2, 4, and 6 hours after consumption to measure plasma concentrations of beta‑carotene, lutein, zeaxanthin, quercetin, and vitamin K, all of which are fat‑soluble or strongly associated with lipids in the digestive tract.

The researchers found that when kale was consumed with olive oil, the plasma levels of beta‑carotene, lutein, and quercetin rose by 42‑55% compared to kale alone. Vitamin K levels also increased, though the change was more modest (≈15 %). Importantly, the rise in nutrient levels occurred within the first 4 hours after eating, suggesting a rapid enhancement of absorption.

Why Olive Oil Makes a Difference

The science behind these results is twofold:

1. Fats are essential for absorbing fat‑soluble nutrients – Carotenoids (beta‑carotene, lutein, zeaxanthin) and vitamin K are absorbed in the intestines only when dietary fat is present. Olive oil provides the monounsaturated fatty acids (primarily oleic acid) that form micelles, tiny fat‑water complexes that ferry these nutrients into the bloodstream. Without adequate fat, the absorption efficiency plummets.

2. Olive oil’s polyphenols synergize with plant compounds – Extra‑virgin olive oil contains a rich array of phenolic compounds such as hydroxytyrosol and oleuropein. These antioxidants may protect the carotenoids from oxidation in the gut and possibly enhance their transport into cells. The study’s authors point out that the combined action of fat and polyphenols likely explains the pronounced absorption boost.

Practical Take‑Aways for Everyday Cooking

Food & Wine translates the science into a few simple kitchen tips:

• Drizzle, don’t drown – A tablespoon (≈15 mL) of extra‑virgin olive oil per serving of kale (roughly 2 cups cooked or 100 g raw) is enough to maximize absorption while keeping calorie counts in check.
• Go cold or warm – The effect holds whether you eat kale raw in a salad or lightly sautéed. In fact, the study found that lightly steaming the kale (1–2 minutes) before adding olive oil did not diminish the benefit.
• Season smart – A pinch of sea salt, a squeeze of lemon juice, or a sprinkle of grated Parmesan can enhance flavor without negating the absorption boost.
• Pair with other nutrient‑dense foods – Combining kale + olive oil with legumes, whole grains, or seeds adds protein and fiber, creating a balanced, heart‑healthy meal.

Linking to the Broader Body of Research

The article also contextualizes this study within a growing body of evidence that “healthy fats” — particularly those rich in monounsaturated and polyunsaturated fatty acids — can significantly improve the uptake of plant‑based nutrients. For example, previous work cited in the Food & Wine piece demonstrates similar absorption increases when spinach is combined with olive oil or when broccoli is consumed alongside a fatty dressing. The journal article referenced in the article is the Journal of Nutritional Biochemistry (2023), and the authors mention a 2019 study published in Food Chemistry that examined the antioxidant capacity of kale–olive oil blends.

What the Findings Mean for Health

While the study’s sample size is modest and the observation period short, the magnitude of the absorption increase is clinically relevant. Greater uptake of beta‑carotene and lutein is associated with lower risk of age‑related macular degeneration, while enhanced vitamin K absorption can support bone health and clotting. Additionally, improved quercetin absorption may bolster anti‑inflammatory pathways.

These findings reinforce dietary recommendations that encourage pairing plant‑rich foods with healthy fats. For individuals on plant‑based diets or those who simply want to “get more out of” their greens, a splash of olive oil is a quick, tasty way to unlock hidden nutritional value.

Bottom Line

Kale’s nutritional powerhouse is even more potent when mixed with a modest amount of olive oil. The research demonstrates a clear, measurable boost in the absorption of several key micronutrients, underscoring the importance of fats in a balanced diet. Next time you toss kale into a salad, consider adding a generous drizzle of extra‑virgin olive oil—your body will thank you with a richer supply of antioxidants and vitamins that support vision, bone health, and overall wellness.