Research Shows Fresh Avocado Enhances Absorption of Fat Soluble Nutrients
By Grocery Headquarters Staff
Recent research published in The Journal of Nutrition, says that consuming a whole fresh avocado with either an orange-colored tomato sauce or raw carrots significantly enhanced provitamin A carotenoid (alpha- and beta-carotene) absorption and conversion of these carotenoids to an active form of vitamin A. The research, “Avocado consumption enhances human post-prandial absorption and conversion from a novel high beta-carotene tomato sauce and from carrots,” conducted at The Ohio State University and supported by the Hass Avocado Board (HAB), investigated if avocados could help the body better use and absorb vitamin A from carotene-rich foods when eaten together. Specifically, the research was based on two randomized, two-way crossover feeding studies in 12 healthy men and women. The first study investigated if fresh avocado, when eaten with high beta-carotene tomato sauce, would promote the absorption of provitamin A carotenoids and the conversion of these carotenoids to an active form of vitamin A. The second study investigated the same outcome, but replaced high beta-carotene tomato sauce with raw carrots. For the first study, researchers found that compared to a tomato-sauce meal without avocado, the addition of one avocado (150 g):
- More than doubled (2.4 times) beta-carotene absorption.
- More than quadrupled (4.6 times) the conversion of provitamin A (inactive vitamin form) to vitamin A (active vitamin form).
- Significantly increased beta-carotene absorption (6.6 times).
- More than quadrupled (4.8 times) alpha-carotene absorption.
- Significantly increased (12.6 times) the conversion of provitamin A (inactive vitamin form) to vitamin A (active vitamin form).