Hello there this is monica right now and you're listening to the nutrition diva quick and dirty tips for eating well and feeling fabulous. These tips are provided for your information and your entertainment better not intended as medical advice because everyone is different please work with your health professional to determine what's right for you. Today's quick and dirty nutrition tip is that certain vitamins need to be consumed with a little bit of fat in order to be well absorbed. What could be more nutritious than a bunch of raw vegetables. Oh bunch of raw vegetables with some guacamole to dip them and that's what. You see most vegetables are fat free that's what makes them so popular with dieter is you can eat piles and piles of carrots and celery cauliflower broccoli and peppers without consuming any fat or many calories. But you'll actually get more nutrition out of those vegetables if you eat them with the little sent that's because many of the most valuable nutrients in vegetables or what we call fat soluble or listed soluble vitamins. These include vitamin a which protects your eyesight vitamin k. which builds healthy bones and keeps your heart healthy as well as beta carotene like a teen and all the correct noise which fight free radicals and work off cancer. That he's nutrients don't contain any fact themselves. But in order to be absorbed into your cells where they can do you some good they need to hitch a ride on a fat malik tool. Isn't this the greatest news you've got all day. Eating your spinach sauteed in a bit of all of oil and garlic or dipping your carrot sticks and peanut butter is actually much better for you than eating them plane. I study published in the journal of nutrition report it that one researchers added avocado to a salad subjects absorbed up to fifteen times more fat soluble nutrients than those who ate the plane salad. No that's the sort of medical research i wanna do the kind that involves guacamole. Although any type of fat will make fat soluble vitamins more absorb all it's best to go with healthy facts like those found it olives and olive oil knots and knots oils and other caught those instead of saturated fats like those found and cheese and better. And of course you you don't want to overdo it especially if you're watching your weight