We’re talking about a tablespoon of (olive, traditionally) oil and vinegar mixed for a serving of simple sharp vinaigrette salad dressing, yeah. From a flavor perspective, generally it’s hard for the vinegar to stick to the leaves without the oil.
If you aren’t comfortable with adding a refined oil, adding unrefined fats like nuts and seeds, eggs or meat, should have some similar benefits in making the vitamins more nutritionally available, and also have the benefit of the nutrients of the nuts, seeds, eggs or meat, yes. Often these are added to salad anyway.
You probably don’t want to add additional greens with the caloric content of oil to a salad; the difference in caloric density means that 1 tablespoon of oil translates to 2 pounds of lettuce (more than 2 heads), and you’re already eating probably as many greens as you can stomach!
Edit: I should also acknowledge that less processed (cold pressed, extra virgin, and so forth) olive oil has had fewer nutrients destroyed; and may be the best choice for salad dressing. But we do need to be careful about thinking processing only destroys nutrients—cooking, again for example, often destroys some nutrients and opens others up to accessibility.
I typically consume my greens with ground flax seeds in a smoothie.
I feel very confident that adding refined oil to vegetables shouldn’t be considered healthy, in the sense that the opportunity cost of 1 Tablespoon of olive oil is 120 calories, which is over a pound of spinach for example. Certainly it’s difficult to eat that much spinach and it’s probably unwise, but I just say that to illustrate that you can get a lot more nutrition from 120 calories than the oil will be adding, even if it makes the greens more bioavailable.
That said “healthy” is a complicated concept. If adding some oil to greens helps something eat greens they otherwise wouldn’t eat for example, that’s great.
Raw spinach in particular also has high levels of oxalic acid, which can interfere with the absorption of other nutrients, and cause kidney stones when binding with calcium. Processing it by cooking can reduce its concentration and impact significantly without reducing other nutrients in the spinach as much.
Grinding and blending foods is itself processing. I don’t know what impact it has on nutrition, but mechanically speaking, you can imagine digestion proceeding differently depending on how much of it has already been done.
You do need a certain amount of macronutrients each day, and some from fat. You also don’t necessarily want to overindulge on every micronutrient. If we’re putting a number of olives in our salad equivalent to the amount of olive oil we’d otherwise use, we’ll say 100 4g olives, that we’ve lowered the sodium from by some means to keep that reasonable … that’s 72% of recommended daily value of our iron and 32% of our calcium. We just mentioned that spinach + calcium can be a problem; and the pound of spinach itself contains 67% of iron and 45% of our calcium.
… That’s also 460 calories worth of olives. I’m not sure if we’ve balanced our salad optimally here. Admittedly, if I’m throwing this many olives in with this much spinach in the first place, I’m probably going to cook the spinach, throw in some pesto and grains or grain products, and then I’ve just added more olive oil back in again … ;)
And yeah, greens with oil might taste better or be easier to eat than greens just with fatty additions like nuts, seeds, meat, or eggs.
We’re talking about a tablespoon of (olive, traditionally) oil and vinegar mixed for a serving of simple sharp vinaigrette salad dressing, yeah. From a flavor perspective, generally it’s hard for the vinegar to stick to the leaves without the oil.
If you aren’t comfortable with adding a refined oil, adding unrefined fats like nuts and seeds, eggs or meat, should have some similar benefits in making the vitamins more nutritionally available, and also have the benefit of the nutrients of the nuts, seeds, eggs or meat, yes. Often these are added to salad anyway.
You probably don’t want to add additional greens with the caloric content of oil to a salad; the difference in caloric density means that 1 tablespoon of oil translates to 2 pounds of lettuce (more than 2 heads), and you’re already eating probably as many greens as you can stomach!
Edit: I should also acknowledge that less processed (cold pressed, extra virgin, and so forth) olive oil has had fewer nutrients destroyed; and may be the best choice for salad dressing. But we do need to be careful about thinking processing only destroys nutrients—cooking, again for example, often destroys some nutrients and opens others up to accessibility.
I typically consume my greens with ground flax seeds in a smoothie.
I feel very confident that adding refined oil to vegetables shouldn’t be considered healthy, in the sense that the opportunity cost of 1 Tablespoon of olive oil is 120 calories, which is over a pound of spinach for example. Certainly it’s difficult to eat that much spinach and it’s probably unwise, but I just say that to illustrate that you can get a lot more nutrition from 120 calories than the oil will be adding, even if it makes the greens more bioavailable.
That said “healthy” is a complicated concept. If adding some oil to greens helps something eat greens they otherwise wouldn’t eat for example, that’s great.
Raw spinach in particular also has high levels of oxalic acid, which can interfere with the absorption of other nutrients, and cause kidney stones when binding with calcium. Processing it by cooking can reduce its concentration and impact significantly without reducing other nutrients in the spinach as much.
Grinding and blending foods is itself processing. I don’t know what impact it has on nutrition, but mechanically speaking, you can imagine digestion proceeding differently depending on how much of it has already been done.
You do need a certain amount of macronutrients each day, and some from fat. You also don’t necessarily want to overindulge on every micronutrient. If we’re putting a number of olives in our salad equivalent to the amount of olive oil we’d otherwise use, we’ll say 100 4g olives, that we’ve lowered the sodium from by some means to keep that reasonable … that’s 72% of recommended daily value of our iron and 32% of our calcium. We just mentioned that spinach + calcium can be a problem; and the pound of spinach itself contains 67% of iron and 45% of our calcium.
… That’s also 460 calories worth of olives. I’m not sure if we’ve balanced our salad optimally here. Admittedly, if I’m throwing this many olives in with this much spinach in the first place, I’m probably going to cook the spinach, throw in some pesto and grains or grain products, and then I’ve just added more olive oil back in again … ;)
And yeah, greens with oil might taste better or be easier to eat than greens just with fatty additions like nuts, seeds, meat, or eggs.