People really love their kale. According to the Organic Produce Networkorganic kale reached $104 million in total sales in 2024, with people adding it to everything from salads to smoothies. And while kale is already packed with nutrients — including vitamins A, B6, C, K, folate, fiber, carotenoids, and manganese — researchers from the University of Missouri say they just found a way to make it even better for you. And, the researchers noted, their method makes kale tastier, too.

In September, the researchers published their findings in the journalFood Nutritionwhich analyzed ways to help the human body absorb of some of kale’s key nutrients. And it turns out, it’s as simple as topping it with the right sauce.

“Kale is a nutrient-rich vegetable that contains carotenoids, including lutein, α-carotene, and β-carotene, which have beneficial effects on overall health,” Ruojie Zhang, assistant professor in the Division of Food, Nutrition and Exercise Sciences at CAFNR, explained in a statement that fat-soluble vitamins, like vitamins A, D, E, and K, require dietary fat to be properly absorbed by the body. “The problem is our bodies have a hard time absorbing these nutrients because they are fat-soluble rather than water-soluble.”

To understand how to unlock its full potential, the team investigated whether specific cooking methods or dressings could support the body’s absorption of its carotenoids. They evaluated kale in various forms: raw and cooked, raw or cooked with dressings, and cooked directly in sauce. They then used a laboratory model designed to mimic human digestion to analyze the effects of each dish.

The team found that cooked kale slightly decreases absorption compared with raw kale alone, which naturally offers low carotenoid absorption. However, the team found that when they added a “special nanoemulsion-based sauce,” which was essentially a simple water- and olive oil-based sauce, the digestion model absorbed far carotenoids, regardless of whether the kale was raw or cooked. Cooking kale with the sauce was just as effective as topping it afterward, indicating that the secret really is in the sauce.

As for what’s next, Zhang said the team aims to study and develop dressings and sauces that can further enhance the body’s ability to absorb kale’s nutrients and, potentially, other vegetables in the future. For now, just know that a drizzle of olive oil or adding another source of fat might be doing a whole lot than simply adding a bit of zing to your salad.

“Our team is committed to advancing food science with the goal of improving human health through the development of innovative foods and technologies,” Zhang added. “We believe impactful science can drive meaningful change in global nutrition and well-being, and we’re excited to contribute to that mission.”