---
title: Eating Eggs With Raw Veggies Boosts Nutritional Benefits, Study Says
description: Researchers at Purdue University have found that eggs in raw salads increase carotenoid absorption almost ninefold
canonical: https://time.com/3763004/eggs-raw-vegetables-carotenoid-absorption-nutritional-benefits/
author: Sabrina Toppa
article:opinion: false
article:content_tier: free
article:published_time: 2015-03-30T08:46:04.000Z
article:modified_time: 2026-05-11T04:49:41.024Z
article:section: Health
og:title: Eating Eggs With Raw Veggies Boosts Nutritional Benefits
og:description: Add eggs to salads to increase carotenoid absorption almost ninefold.
og:url: https://time.com/3763004/eggs-raw-vegetables-carotenoid-absorption-nutritional-benefits/
og:site_name: TIME
og:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt243f819ffae4dc5b/698785b335ba6fd514c07c90/143350245.jpg?branch=production&width=3840&quality=75&auto=webp&crop=16:9
og:image:width: 1200
og:image:height: 675
og:image:alt: Fern salad made from fern with quail eggs.
og:type: article
twitter:card: summary_large_image
twitter:title: Eating Eggs With Raw Veggies Boosts Nutritional Benefits
twitter:description: Add eggs to salads to increase carotenoid absorption almost ninefold.
twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt243f819ffae4dc5b/698785b335ba6fd514c07c90/143350245.jpg?branch=production&width=3840&quality=75&auto=webp&crop=16:9
---
# Eating Eggs With Raw Veggies Boosts Nutritional Benefits, Study Says
by
[Sabrina Toppa](https://time.com/author/sabrina-toppa/)
## Sabrina Toppa
Mar 30, 2015 8:46 AM UTC
TO GO WITH AFP STORY LIFESTYLE-PHILIPPINES-FOOD-CULTURE, FEATURE by Karl Malakunas A picture shows a "Pako Salad" or fern salad made from fern with quail eggs prepared by chef and artist Claude Tayag in Angeles, Pampanga, north of Manila on March 17, 2012\. Philippine food has a bad rap compared with the culinary delights on offer elsewhere in Southeast Asia. But Claude Tayag insists there is much to love about old-style Filipino dishes and is trying hard to keep the gourmet traditions alive. AFP PHOTO/NOEL CELIS (Photo credit should read NOEL CELIS/AFP/Getty Images)
TO GO WITH AFP STORY LIFESTYLE-PHILIPPINES-FOOD-CULTURE, FEATURE by Karl Malakunas A picture shows a "Pako Salad" or fern salad made from fern with quail eggs prepared by chef and artist Claude Tayag in Angeles, Pampanga, north of Manila on March 17, 2012\. Philippine food has a bad rap compared with the culinary delights on offer elsewhere in Southeast Asia. But Claude Tayag insists there is much to love about old-style Filipino dishes and is trying hard to keep the gourmet traditions alive. AFP PHOTO/NOEL CELIS (Photo credit should read NOEL CELIS/AFP/Getty Images)Noel Celis—AFP/Getty Images
by
[Sabrina Toppa](https://time.com/author/sabrina-toppa/)
## Sabrina Toppa
Mar 30, 2015 8:46 AM UTC
Next time you’re eating a raw-vegetable salad, consider adding cooked eggs to the mix. A new study [suggests](http://www.sciencedaily.com/releases/2015/03/150329141005.htm) that mixing eggs with raw vegetables increases carotenoid absorption almost ninefold, entailing a range of benefits including a longer life span, fewer chronic illnesses and a reduced cancer risk.
Researchers at Purdue University in Indiana served 16 subjects three different varieties of the dish: an eggless salad, a salad with 1½ scrambled eggs and a salad with three scrambled eggs. There was a threefold to ninefold increase in carotenoid absorption from the salad containing the most eggs, according to Science Daily.
The salubrious ingredients — from beta-carotene to lycopene — serve as antioxidants protecting against cancer and heart disease.
“Americans underconsume vegetables, and here we have a way to increase the nutritive value of veggies while also receiving the nutritional benefits of egg yolks,” said the study’s researcher Wayne Campbell.
“Next time you visit a salad bar, consider adding the cooked egg to your raw veggies,” added Campbell. “Not only are lutein and zeaxanthin available through whole eggs, but now the value of the vegetables is enhanced.”
\[[_Science Daily_](http://www.sciencedaily.com/releases/2015/03/150329141005.htm)\]
### QUIZ: Should You Eat This or That?
Which is better for you: Half cup of ice cream or 3 scoops of sorbet? Getty Images (4)
Answer: A half cup of ice cream If you eat what you’re craving, you’re more likely to feel satisfied and eat less. And scoop for scoop sorbet contains twice the sugar with none of the filling dairy protein and fat. Getty Images (5); Gif by Mia Tramz for TIME
Which is better for you: Real butter or spray on fake butter? Getty Images; Tara Johnson for TIME
Answer: Butter Serving size for spray butters (even low-calorie ones) are around a 1/3 second spray. What on earth does that mean? You're better off using a small amount of real butter as opposed to guessing how much you're using of the mystery melange of up to 20 ingredients. Getty Images (1); Gif by Mia Tramz for TIME
Which is better for you: A turkey burger or a sirloin burger? Getty Images (2)
Answer: Sirloin burger Restaurant turkey burgers are often made with dark meat and the skin, so they’re not necessarily better for you (and for the record, they aren't low-fat). You can get a sirloin burger that’s 95% lean meat and gives you 20 g of protein. Just be careful with the toppings. Getty Images (1); Gif by Mia Tramz for TIME
Which is better for you: Almonds or pretzels? Getty Images (2)
Answer: Almonds Almonds are high in protein, fiber and fat and will keep you feeling fuller longer. Give high-sodium pretzels about an hour and you'll feel hungry again thanks to the high-carb no-fat or protein content. Getty Images (1); Gif by Mia Tramz for TIME
Which is better for you: Special K or eggs? AP; Getty Images
Answer: Eggs In the morning, you want a meal that will fill you up. Eggs offer protein and fat for satiety, but Special K cereal really only offers carbs and, well, air. If you want carbs to kick off the day, you're better off pairing eggs with a slice of 100% whole grain toast. Getty Images (1); Gif by Mia Tramz for TIME
Which is better for you: Fat free salad dressing or regular salad dressing? Tara Johnson for TIME
Answer: Regular salad dressingTo absorb fat soluble vitamins like Vitamins E and K in vegetables you need to consume them with a fat to aid nutrient absorption. Fat-free dressing, meanwhile, is low-calorie but gets its flavor from added sugar and salt. Tara Johnson for TIME (5); Gif by Mia Tramz for TIME
Which is better for you: A low fat cookie or dark chocolate? Getty Images (2)
Answer: Dark chocolate “People believe fat free is calorie free,” says Keri Gans, a registered dietitian in New York City. “Go for the real thing.” Fat free cookies tend to be high in carbs, sugar and fake sugar. Try a nice piece of antioxidant-rich dark chocolate instead. Getty Images (2); Gif by Mia Tramz for TIME
Which is better for you: Low fat Greek yogurt or 100 calorie Yoplait yogurt? Tara Johnson for TIME
Answer: 2% Greek YogurtA little fat is good in the morning to keep you full—plus it has upwards of 17g of protein per container. Fat-free "fruit" yogurt is high in sugar—7 to 10 g per serving—and lower in protein. Tara Johnson for TIME (2); Gif by Mia Tramz for TIME
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