Avocado Consumption Enhances Human Post-prandial Provitamin A Absorption and Conversion from a Novel High ß-carotene Tomato Sauce and from Carrots

- Rachel E. Kopec, Jessica L. Cooperstone, Ralf M. Schweiggert, Gregory S. Young, Earl H. Harrison, David M. Francis, Steven K. Clinton, Steven J. Schwartz

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Study Overview

The study was conducted by The Ohio State University and funded by the Hass Avocado Board (HAB) was published in The Journal of Nutrition.1 This research included two randomized, two-way crossover feeding studies on two separate sets of 12 healthy men and women that investigated if fresh avocado, when eaten with a high β-carotene tomato sauce or raw carrots, would promote the absorption of provitamin A carotenoids (alpha- and beta-carotene), and the conversion of these carotenoids to an active form of vitamin A. Researchers found that fresh avocado significantly enhanced absorption of provitamin A and conversion of these carotenoids to an active form of vitamin A when eaten with either tomato sauce or raw carrots.

Published: The Journal of Nutrition
Study funded by Hass Avocado Board
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Key Takeaways & Findings

Eating avocado with tomatoes or carrots significantly increases absorption of beta-carotene more than eating tomatoes or carrots without avocado.

Eating avocado with carrots significantly increases absorption of alpha-carotene more than eating carrots without avocado.

Eating avocado with tomatoes or carrots significantly increases the conversion of provitamin A (inactive form) to vitamin A (active form) more than eating tomatoes or carrots without avocado.

Method:

For both studies, test foods were served with the same standardized breakfast including two egg whites, a medium banana, and a cup of coffee. Participants were randomized to eat 300 g of high β-carotene tomato sauce or 300 g of raw baby carrots with or without avocado. Each breakfast meal with avocado contained an extra 275 calories, 3 g protein, 23 g fat, and 14 g carbohydrate.

  • The tomato sauce delivered 33.7 mg β-carotene and was served at room temperature, with or without 150 g of a sliced, fresh Hass avocado (the equivalent of approximately one medium-sized avocado). One English muffin was served in order to scoop up all of the sauce from the bowl.
  • The raw baby carrots delivered 18.7 mg α-carotene and 27.3 mg β-carotene and were served with or without guacamole consisting of 150 g freshly mashed Hass avocado, 1 tsp. lemon juice, 1/8 tsp. garlic powder, and 1/8 tsp. salt. One English muffin was served in order to scoop up all of the guacamole from the bowl.
  • A lunch meal—low in carotenoids, provitamin A and fat—consisting of a turkey breast sandwich served on white bread with fat free mayonnaise, an apple, cream of mushroom soup (98% fat free), pretzel snacks and vitamin A-free, fat free Greek yogurt was served 4.5 hours after eating the breakfast test meal (769 calories, 66 g protein, 108 g carbohydrate, 8 g lipid).

CONCLUSION:

The results of this study provide further insight on how eating avocados may enhance nutrient absorption and provide new insight on the conversion of provitamin A to vitamin A when avocados are eaten with foods that contain alpha- or beta-carotene. The results of this study can also inform future research on vitamin A deficient populations. However, these results are based on the consumption of five servings of avocado (one whole avocado) with each test meal. Previous research showed a similar enhancement in nutrient absorption with one-half of an avocado (75 g); additional research is needed to determine whether the results could be replicated with consumption of a single serving, 1/5 of a Hass avocado.

Hass Avocado Board Supports Nutrition Research

The Hass Avocado Board (HAB) is a promotion, research and information organization under supervision of the United States Department of Agriculture. HAB has a science research pipeline of ongoing clinical studies investigating the relationship between fresh avocado consumption and weight management and risk factors for cardiovascular disease and diabetes. And, based on their nutrition and phytochemical components, emerging research suggests that avocados may play benefit many emerging areas, including skin, eye, joint and cellular health.

More information on avocado nutrition research

Reference:
1. Kopec RE, Cooperstone JL, Schweiggert RM, et. Al. Provitamin A carotenoid absorption and conversion from a novel high β-carotene tomato and from carrot is enhanced with fresh Hass Avocado. J Nutr. 2014.