“A” is for Avocado

With only 3 grams of total carbohydrate, less than 1 gram of natural sugar per one ounce serving, and a hearty 8% of the daily value (DV) for fiber, fresh Hass avocados are also a source of naturally good fats. Previously, a number of studies have suggested that avocado consumption may reduce a person's risk factors for heart disease and diabetes, while supporting weight management goals.   Steven J. Schwartz, from The Ohio State University (Ohio, USA), and colleagues completed 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. The data revealed 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.  Notably, as compared to a tomato sauce meal without avocado, the addition of one avocado (150 g) more than doubled (2.4 times) beta-carotene absorption and more than quadrupled (4.6 times) the conversion of provitamin A (inactive vitamin form) to vitamin A (active vitamin form).  Reporting that: “consumption of avocado enhanced the efficiency of conversion to vitamin A,” the study authors conclude that: “these observations highlight the importance of provitamin A carotenoid consumption with a lipid-rich food such as avocado for maximum absorption and conversion to vitamin A.”