Get the most from your meals with this quick tip

Here's an easy "hack" to make sure you get all of the vitamins in your food: Don't pass on the fats!

I know that's the opposite of the low-fat mantra you'll hear from the mainstream.

But fats are important -- and not just because they add a little flavor to your meals.

They also play an absolutely essential role in how you absorb some of the most important nutrients in your food.

Without a little fat, you might not get those nutrients at all!

New research shows how adding some fatty oils to your food -- especially your salad -- will enhance your body's ability to soak up fat-soluble nutrients.

As the name implies, they need fats to get absorbed, so the study isn't too much of a surprise.

But given how much fat is already in the diet, many nutritionists assume that most people already have what they need to process the vitamins in their food.

The new study shows again what happens when you assume!

Just a sprinkle of extra fat on your veggies will allow you to better absorb at least seven different nutrients (and quite likely many more).

Specifically, you can get higher levels of vitamins A, E, and K, as well as the critical micronutrients alpha- and beta-carotene, lutein, and lycopene. The more fat you have with your food, the more of those essentials you'll be able to absorb.

There is, however, a flaw with the new study.

It was funded by a company that makes salad dressing, so you can guess where the "fats" in the study came from.

Specifically, it used a dressing based on soybean oil.

In general, soybean oil is not a high-quality fat, and most of what's sold in the United States is genetically modified to boot.

That's not the only flaw.

Salad dressings, even the ones that make "healthy" claims on the label, are often loaded with sugar, coloring agents, chemical preservatives, and a whole lot more.

Blech!

If you want your fats from oil, go right for the good stuff: A little olive oil and a splash of balsamic vinegar can bring out the flavor and the nutrients from your fresh veggies.

Want an even better trick?

Slice up some avocado!

It's a terrific source of healthy fats... works great in just about any salad... and is proven to enhance your body's ability to absorb key nutrients including alpha-carotene, beta-carotene, and lutein.

That's not all avocado can do. It can also protect you from vision loss. I'll have more on that later this week, so keep an "eye" on your email!