Salad dressing was invented for a reason – leafy greens are decidedly lackluster without it. But did you know that lettuce and other veggies with dressing are also more nutritious than their poor naked brethren? In fact, when it comes to the absorption of certain nutrients, they may be twice as nutritious.

Those are the findings of a recent study published in the American Journal of Clinical Nutrition that reported that when volunteers added soybean oil (a common dressing base) to their salad vegetables, they were better able to absorb eight different fat-soluble immunity-boosting micronutrients, including alpha and beta carotene, lutein, lycopene, two forms of vitamin E, vitamin K, and vitamin A.

The more oil test subjects added (with the maximum amount being just over two tablespoons), the more of the nutrients they absorbed. “The best way to explain it would be to say that adding twice the amount of salad dressing leads to twice the nutrient absorption,” said study author Wendy White, an associate professor of food science and human nutrition at Iowa State University, in a statement regarding the results.

Fat also enhances flavour and helps improve satiety, so you feel fuller sooner and satisfied longer, says nutrition specialist and creator of freshfitflourish.com Brianna Elliott, RD, LD. “Here’s a good reason to get rid of fat-free dressings that might be taking up space in your fridge; fat-free dressings are often laden with added sugar and other unhealthy ingredients to make up for the flavour that was lost with the fat,” she says.

But you don’t have to limit yourself to salad dressing. The following high-fat condiments pair perfectly with your favourite pre- and post-ride snacks to ensure your active cycling body gets maximum nutrition from every bite. Just keep an eye on portion sizes. These are meant to complement your meals and snacks, not be the main course.