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Question Submitted by MaryJo B.

Do I really need to eat fat with vegetables to absorb the antioxidants?  I am going to try this Nutribullet, but many of the recipes are all fruits and vegetables, no nuts or seeds, which is great because that is zero Weight Watcher points, but is that just pointless consumption?

Chelsea’s Response:  Great question and you are right!  Many of the micronutrients and vitamins are fat soluble.  We NEED fats in our body.  As much as 20-35% of our daily calorie consumption could be from healthy fats.  Throw a part of an avocado in the shake and the absorption rate could increase up to 37%.  Fruits and veggies contain lutein, lycopene and beta-carotene.  These nutrients slash the risk of certain cancers and diseases, reduce risk of bone density and muscular loss and they soak up damaging free radicals floating in our bodies.  In fact, researchers at Purdue University found that healthy fats in salad dressing allow the body to absorb more of the salad it is on, whereas low-fat or fat free dressings are loaded with more sugar and calories and inadequately help micronutrient absorption.  That being said, 2 points for an avocado or nuts and seeds is plenty worth the quality of your shake!

Key Facts:
  • Keep total fat intake to 20-35% of calories (saturated fats should be less than 10%)
  • To limit saturated fats: cut back on red meats, full fat dairy
  • Eat OMEGA-3 Fats EVERY DAY: fish, walnuts, ground flax seeds, canola oil and soybean oil are good examples.

Have a question for Wellness Director Chelsea Salisbury?  Feel free to ask by emailing  Maybe your question will be featured in a future week!

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