Study analysis · The Journal of nutrition · 2005
Adding avocado to salsa boosted lycopene absorption 4.4 times — but that is relative absorption, not a 4.4x lower disease risk.
In two small studies, adding avocado or avocado oil to salsa or salad helped healthy adults absorb more carotenoids like lycopene, beta-carotene, and lutein.
Overview
What the study found
The study in plain English — the bottom line, every takeaway we extracted, and what to do with them.
In simple terms
This study is like a test where the same people ate salad with and without avocado, and scientists measured how much vitamins got into their blood. It shows that adding avocado may help the body absorb more vitamins from vegetables, but because it wasn't a perfectly controlled experiment, we can't be sure avocado is the only reason. It doesn't prove long-term health benefits.
What’s the bottom line?
In two small studies, healthy adults ate salsa or salad with or without avocado. The avocado made it easier for their bodies to take up certain carotenoids from the food.
How strong is this study?
The study was small (only 11 people) and the order of meals wasn't random, so there could be other explanations for the results. But it was carefully done with controlled meals and measured blood levels, so the findings are interesting but not definitive.
0 / 100
- COI disclosureconflicts of interest not disclosed
- Data availabilitydata not shared
- Code availabilitycode not shared
33 / 100
- Randomizationnot randomized
- Blindingblinding unclear
- Control group+15/15
- Sample size (n=11)+1.1/20
- Follow-up+10/10
100 / 100
54 / 100
- P-values+15/15
- Effect size+20/20
- Confidence intervalsno confidence intervals
- Pre-registrationnot pre-registered
Each component is scored out of 100 and then capped by the study design — a case series cannot reach the ceiling a randomised trial can, however well it is reported.
Where it sits
RCT reviewsReviews of RCTs (Meta-analyses)
Max 100Randomized TrialsRandomized Trials
Max 90Reviews of Cohort StudiesReviews of Cohort Studies
Max 85Cohort StudiesCohort Studies
Max 72Reviews of Case-Control StudiesReviews of Case-Control Studies
Max 63Case-Control StudiesCase-Control Studies
Max 58Cross-Sectional & Case SeriesCross-Sectional & Case Series
Max 50Expert OpinionExpert Opinion
Max 545 / 100
Probability of being correct
Groups of people are followed over time to see who develops an outcome. Strong for identifying risk factors and associations, but cannot prove causation as firmly as RCTs.
This design cannot establish causation — the findings describe an association, not a cause. This was a non-randomized crossover feeding study with a small sample (n=11). The order of avocado-containing meals was not randomized, there was no blinding, and the study was acute (postprandial 9.5 h). Although it used a within-subject control, it cannot rule out confounding, order effects, or other dietary factors. Therefore, it cannot establish a cause-effect relationship.
COI Unknown
Could not determine conflict of interest status
No conflict of interest or funding statement was included in the provided text, so COI cannot be assessed.
The provided text does not include a COI declaration or funding statement. Footnote markers [1] and [2] are present but their content is not shown. Assessment is limited to the visible text.
Key takeaways
- 01
Adding 150 g avocado to salsa increased lycopene absorption by 4.4 times relative and beta-carotene by 2.6 times relative versus salsa alone.
- 02
Absolute AUC for lycopene rose from median 18.97 to 68.97 nmol·h/L; beta-carotene rose from 7.37 to 18.26 nmol·h/L.
- 03
Adding 150 g avocado or 24 g avocado oil to salad increased alpha-carotene by 7.2 times relative, beta-carotene by 15.3 times relative, and lutein by 5.1 times relative.
- 04
Absolute mean AUC rose from -1.32 to 8.12, 2.38 to 36.31, and 6.45 to 33.04 nmol·h/L, respectively.
- 05
75 g and 150 g avocado did not differ significantly, and avocado oil worked similarly to avocado fruit.
- 06
These are relative increases in nutrient absorption, not disease risk.
- 07
In absolute terms, the study measured carotenoid AUC in blood lipoproteins over 9.5 hours.
- 08
For example, avocado raised lycopene AUC by about 50 nmol·h/L and beta-carotene AUC by about 11 nmol·h/L from salsa; from salad, beta-carotene AUC rose by about 34 nmol·h/L.
- 09
The study did not report disease outcomes or absolute risk changes.
Surprising findings
- Doubling avocado from 75 g to 150 g did not significantly increase carotenoid absorption.Common assumption is more fat means more absorption, but this study found a nonlinear relationship within moderate fat intake.
- Avocado oil worked as well as avocado fruit despite containing no detectable carotenoids.Supports that avocado's fat, not its own carotenoids, drives absorption.
- Avocado fiber did not inhibit postprandial carotenoid absorption.Contradicts some prior studies suggesting dietary fiber may entrap carotenoids and reduce absorption.
- 75 g avocado increased alpha- and beta-carotene but not lutein (P=0.07).Suggests carotenoids have different lipid requirements; lutein may need more fat.
Practical takeaways
Add avocado or avocado oil to a carotenoid-rich salad or salsa to increase relative carotenoid absorption.
Small n=11, short 9.5h, nonrandomized, industry-funded; no disease outcomes.
low-to-medium confidenceFor alpha- and beta-carotene, 75 g avocado (about half a fruit) may be enough; for lutein, 150 g or avocado oil may be better.
Lutein result for 75 g was P=0.07 and n=8; not definitive.
low confidenceUse avocado oil if you want the fat effect without avocado fruit; it performed similarly in this study.
Only 24 g oil tested; long-term effects unknown.
medium for short-term absorption, low for health outcomes confidenceDo not interpret 15.3x as 15.3x disease protection; focus on overall diet quality.
Study measured plasma TRL AUC, not clinical endpoints.
high that no disease risk was measured confidenceWhy this study matters
The headline number: 4.4x more lycopene (relative)
In Study 1, adding 150 g avocado to 300 g salsa increased lycopene absorption by 4.4 times relative and beta-carotene by 2.6 times relative versus salsa alone. Absolute median AUC rose from 18.97 to 68.97 nmol·h/L for lycopene and 7.37 to 18.26 nmol·h/L for beta-carotene over 9.5 h. This is nutrient absorption, not disease risk.
It sounds like a huge win for avocado, but the absolute change is modest and the study did not measure health outcomes.
Salad study: beta-carotene jumped 15.3x relative
In Study 2, adding 150 g avocado or 24 g avocado oil to a 220 g salad increased alpha-carotene by 7.2 times relative, beta-carotene by 15.3 times relative, and lutein by 5.1 times relative. Absolute mean AUC rose from -1.32 to 8.12, 2.38 to 36.31, and 6.45 to 33.04 nmol·h/L, respectively. The negative baseline-corrected AUC for alpha-carotene in the control is possible due to baseline correction and variability.
Shows how a fat source can dramatically change nutrient bioavailability from vegetables.
Avocado oil matched whole avocado
Adding 24 g avocado oil to salad produced similar carotenoid absorption increases to 150 g avocado fruit, and the study detected no carotenoids in the commercial avocado oil. This suggests the lipid component of avocado is the main driver, not its own carotenoid content.
If you do not like avocado, avocado oil may offer the same absorption benefit in this context.
75 g vs 150 g avocado: no significant difference
Increasing avocado from 75 g to 150 g (12 g vs 24 g lipid) did not significantly affect alpha-carotene, beta-carotene, or lutein absorption. However, 75 g avocado significantly increased alpha-carotene and beta-carotene but not lutein (P = 0.07), hinting that different carotenoids may need different lipid amounts.
Suggests you may not need a whole avocado for some benefits, but lutein may need more fat.
Small, short, nonrandomized, industry-funded
Each study had n=11; the 75 g avocado lutein comparison had n=8. Meal order was nonrandomized, follow-up was 9.5 h, and funding came in part from the California Avocado Commission. No clinical disease outcomes were measured.
Important for judging how much to trust the flashy relative numbers.
Want the whole report?
Detailed mode opens the full scientific breakdown — every score component, the methodology, conflicts of interest, the evidence analysis behind each claim, and the raw study data.
Overview
What the study found
The study in plain English — the bottom line, every takeaway we extracted, and what to do with them.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
In two small studies, healthy adults ate salsa or salad with or without avocado. The avocado made it easier for their bodies to take up certain carotenoids from the food.
Research results
Adding 150 g avocado to salsa increased lycopene absorption by 4.4 times relative and beta-carotene by 2.6 times relative versus salsa alone. Absolute AUC for lycopene rose from median 18.97 to 68.97 nmol·h/L; beta-carotene rose from 7.37 to 18.26 nmol·h/L. Adding 150 g avocado or 24 g avocado oil to salad increased alpha-carotene by 7.2 times relative, beta-carotene by 15.3 times relative, and lutein by 5.1 times relative. Absolute mean AUC rose from -1.32 to 8.12, 2.38 to 36.31, and 6.45 to 33.04 nmol·h/L, respectively. 75 g and 150 g avocado did not differ significantly, and avocado oil worked similarly to avocado fruit.
What this means - more context
These are relative increases in nutrient absorption, not disease risk. In absolute terms, the study measured carotenoid AUC in blood lipoproteins over 9.5 hours. For example, avocado raised lycopene AUC by about 50 nmol·h/L and beta-carotene AUC by about 11 nmol·h/L from salsa; from salad, beta-carotene AUC rose by about 34 nmol·h/L. The study did not report disease outcomes or absolute risk changes.
Assess whether adding avocado fruit as a lipid source enhances carotenoid absorption from salsa and salad in healthy adults.
Two crossover postprandial studies in healthy adults (n=11 per study) found that adding avocado increased carotenoid absorption. In Study 1, 150 g avocado added to salsa increased lycopene absorption by 4.4 times relative and beta-carotene by 2.6 times relative versus salsa alone; absolute median AUC rose from 18.97 to 68.97 nmol·h/L for lycopene and 7.37 to 18.26 nmol·h/L for beta-carotene. In Study 2, 150 g avocado or 24 g avocado oil added to salad increased alpha-carotene, beta-carotene, and lutein absorption by 7.2, 15.3, and 5.1 times relative, respectively; absolute mean AUC rose from -1.32 to 8.12, 2.38 to 36.31, and 6.45 to 33.04 nmol·h/L. Avocado dose (75 vs 150 g) and lipid source (fruit vs oil) did not significantly affect absorption. Absolute disease risk is not applicable because the study measured nutrient absorption, not clinical outcomes.
Methods Used
Healthy nonsmoking adults aged 21-42 y (n=11/study; n=8 for 75 g avocado lutein comparison) consumed salsa or salad test meals with or without avocado or avocado oil in two crossover postprandial studies. Carotenoids were quantified in plasma triacylglycerol-rich lipoprotein fraction over 9.5 h and expressed as baseline-corrected AUC. Meal order was nonrandomized; carotenoid-rich foods were avoided for 2 weeks before each visit.
Main Finding
Adding avocado fruit or avocado oil significantly enhanced carotenoid absorption from salsa and salad. Relative increases: lycopene 4.4x, beta-carotene 2.6x (salsa, 150 g avocado); alpha-carotene 7.2x, beta-carotene 15.3x, lutein 5.1x (salad, 150 g avocado). Absolute AUC increases: lycopene 18.97 to 68.97 nmol·h/L, beta-carotene 7.37 to 18.26 nmol·h/L (salsa); alpha-carotene -1.32 to 8.12 nmol·h/L, beta-carotene 2.38 to 36.31 nmol·h/L, lutein 6.45 to 33.04 nmol·h/L (salad). Neither avocado dose nor lipid source significantly affected absorption.
Confidence Level
Low to moderate. Findings are consistent across two small crossover studies, but sample size is very small (n=11), meal order was nonrandomized, follow-up was only 9.5 h, between-subject variability was high, and the study was funded in part by the California Avocado Commission.
Study Flags
Red Flags
- •Very small sample size (n=11 per study; n=8 for 75 g avocado lutein comparison)
- •Nonrandomized meal order
- •Short 9.5-hour postprandial follow-up with no long-term clinical outcomes
- •Funded in part by the California Avocado Commission
Surprising Findings
Doubling avocado from 75 g to 150 g did not significantly increase carotenoid absorption.
Common assumption is more fat means more absorption, but this study found a nonlinear relationship within moderate fat intake.
Practical Takeaways
Add avocado or avocado oil to a carotenoid-rich salad or salsa to increase relative carotenoid absorption.
RCT reviewsReviews of RCTs (Meta-analyses)
Max 100Randomized TrialsRandomized Trials
Max 90Reviews of Cohort StudiesReviews of Cohort Studies
Max 85Cohort StudiesCohort Studies
Max 72Reviews of Case-Control StudiesReviews of Case-Control Studies
Max 63Case-Control StudiesCase-Control Studies
Max 58Cross-Sectional & Case SeriesCross-Sectional & Case Series
Max 50Expert OpinionExpert Opinion
Max 545 / 100
Probability of being correct
Groups of people are followed over time to see who develops an outcome. Strong for identifying risk factors and associations, but cannot prove causation as firmly as RCTs.
Human Cohort Study
Subject
Moderate probability
on the GRADE evidence scale
This study is like a test where the same people ate salad with and without avocado, and scientists measured how much vitamins got into their blood. It shows that adding avocado may help the body absorb more vitamins from vegetables, but because it wasn't a perfectly controlled experiment, we can't be sure avocado is the only reason. It doesn't prove long-term health benefits.
Strengths
- Within-subject crossover design with each participant serving as their own control.
- Controlled feeding with standardized test meals and supervised consumption.
- Direct measurement of carotenoids in the plasma triacylglycerol-rich lipoprotein fraction using HPLC.
Weaknesses
- Small sample size (n=11) limits statistical power and precision.
- Non-randomized order of meal administration may introduce order effects.
- No blinding of participants or investigators reported.
Methodology
Evidence Keywords
Statistical Reporting
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
In two small studies, healthy adults ate salsa or salad with or without avocado. The avocado made it easier for their bodies to take up certain carotenoids from the food.
Research results
Adding 150 g avocado to salsa increased lycopene absorption by 4.4 times relative and beta-carotene by 2.6 times relative versus salsa alone. Absolute AUC for lycopene rose from median 18.97 to 68.97 nmol·h/L; beta-carotene rose from 7.37 to 18.26 nmol·h/L. Adding 150 g avocado or 24 g avocado oil to salad increased alpha-carotene by 7.2 times relative, beta-carotene by 15.3 times relative, and lutein by 5.1 times relative. Absolute mean AUC rose from -1.32 to 8.12, 2.38 to 36.31, and 6.45 to 33.04 nmol·h/L, respectively. 75 g and 150 g avocado did not differ significantly, and avocado oil worked similarly to avocado fruit.
What this means - more context
These are relative increases in nutrient absorption, not disease risk. In absolute terms, the study measured carotenoid AUC in blood lipoproteins over 9.5 hours. For example, avocado raised lycopene AUC by about 50 nmol·h/L and beta-carotene AUC by about 11 nmol·h/L from salsa; from salad, beta-carotene AUC rose by about 34 nmol·h/L. The study did not report disease outcomes or absolute risk changes.
Assess whether adding avocado fruit as a lipid source enhances carotenoid absorption from salsa and salad in healthy adults.
Two crossover postprandial studies in healthy adults (n=11 per study) found that adding avocado increased carotenoid absorption. In Study 1, 150 g avocado added to salsa increased lycopene absorption by 4.4 times relative and beta-carotene by 2.6 times relative versus salsa alone; absolute median AUC rose from 18.97 to 68.97 nmol·h/L for lycopene and 7.37 to 18.26 nmol·h/L for beta-carotene. In Study 2, 150 g avocado or 24 g avocado oil added to salad increased alpha-carotene, beta-carotene, and lutein absorption by 7.2, 15.3, and 5.1 times relative, respectively; absolute mean AUC rose from -1.32 to 8.12, 2.38 to 36.31, and 6.45 to 33.04 nmol·h/L. Avocado dose (75 vs 150 g) and lipid source (fruit vs oil) did not significantly affect absorption. Absolute disease risk is not applicable because the study measured nutrient absorption, not clinical outcomes.
Methods Used
Healthy nonsmoking adults aged 21-42 y (n=11/study; n=8 for 75 g avocado lutein comparison) consumed salsa or salad test meals with or without avocado or avocado oil in two crossover postprandial studies. Carotenoids were quantified in plasma triacylglycerol-rich lipoprotein fraction over 9.5 h and expressed as baseline-corrected AUC. Meal order was nonrandomized; carotenoid-rich foods were avoided for 2 weeks before each visit.
Main Finding
Adding avocado fruit or avocado oil significantly enhanced carotenoid absorption from salsa and salad. Relative increases: lycopene 4.4x, beta-carotene 2.6x (salsa, 150 g avocado); alpha-carotene 7.2x, beta-carotene 15.3x, lutein 5.1x (salad, 150 g avocado). Absolute AUC increases: lycopene 18.97 to 68.97 nmol·h/L, beta-carotene 7.37 to 18.26 nmol·h/L (salsa); alpha-carotene -1.32 to 8.12 nmol·h/L, beta-carotene 2.38 to 36.31 nmol·h/L, lutein 6.45 to 33.04 nmol·h/L (salad). Neither avocado dose nor lipid source significantly affected absorption.
Confidence Level
Low to moderate. Findings are consistent across two small crossover studies, but sample size is very small (n=11), meal order was nonrandomized, follow-up was only 9.5 h, between-subject variability was high, and the study was funded in part by the California Avocado Commission.
Study Flags
Red Flags
- •Very small sample size (n=11 per study; n=8 for 75 g avocado lutein comparison)
- •Nonrandomized meal order
- •Short 9.5-hour postprandial follow-up with no long-term clinical outcomes
- •Funded in part by the California Avocado Commission
Surprising Findings
Doubling avocado from 75 g to 150 g did not significantly increase carotenoid absorption.
Common assumption is more fat means more absorption, but this study found a nonlinear relationship within moderate fat intake.
Practical Takeaways
Add avocado or avocado oil to a carotenoid-rich salad or salsa to increase relative carotenoid absorption.
RCT reviewsReviews of RCTs (Meta-analyses)
Max 100Randomized TrialsRandomized Trials
Max 90Reviews of Cohort StudiesReviews of Cohort Studies
Max 85Cohort StudiesCohort Studies
Max 72Reviews of Case-Control StudiesReviews of Case-Control Studies
Max 63Case-Control StudiesCase-Control Studies
Max 58Cross-Sectional & Case SeriesCross-Sectional & Case Series
Max 50Expert OpinionExpert Opinion
Max 545 / 100
Probability of being correct
Groups of people are followed over time to see who develops an outcome. Strong for identifying risk factors and associations, but cannot prove causation as firmly as RCTs.
Human Cohort Study
Subject
Moderate probability
on the GRADE evidence scale
This study is like a test where the same people ate salad with and without avocado, and scientists measured how much vitamins got into their blood. It shows that adding avocado may help the body absorb more vitamins from vegetables, but because it wasn't a perfectly controlled experiment, we can't be sure avocado is the only reason. It doesn't prove long-term health benefits.
Strengths
- Within-subject crossover design with each participant serving as their own control.
- Controlled feeding with standardized test meals and supervised consumption.
- Direct measurement of carotenoids in the plasma triacylglycerol-rich lipoprotein fraction using HPLC.
Weaknesses
- Small sample size (n=11) limits statistical power and precision.
- Non-randomized order of meal administration may introduce order effects.
- No blinding of participants or investigators reported.
Methodology
Evidence Keywords
Statistical Reporting
Scoring
How strong is this study?
The study was small (only 11 people) and the order of meals wasn't random, so there could be other explanations for the results. But it was carefully done with controlled meals and measured blood levels, so the findings are interesting but not definitive.
0 / 100
- COI disclosureconflicts of interest not disclosed
- Data availabilitydata not shared
- Code availabilitycode not shared
33 / 100
- Randomizationnot randomized
- Blindingblinding unclear
- Control group+15/15
- Sample size (n=11)+1.1/20
- Follow-up+10/10
100 / 100
54 / 100
- P-values+15/15
- Effect size+20/20
- Confidence intervalsno confidence intervals
- Pre-registrationnot pre-registered
Each component is scored out of 100 and then capped by the study design — a case series cannot reach the ceiling a randomised trial can, however well it is reported.
Where it sits
RCT reviewsReviews of RCTs (Meta-analyses)
Max 100Randomized TrialsRandomized Trials
Max 90Reviews of Cohort StudiesReviews of Cohort Studies
Max 85Cohort StudiesCohort Studies
Max 72Reviews of Case-Control StudiesReviews of Case-Control Studies
Max 63Case-Control StudiesCase-Control Studies
Max 58Cross-Sectional & Case SeriesCross-Sectional & Case Series
Max 50Expert OpinionExpert Opinion
Max 545 / 100
Probability of being correct
Groups of people are followed over time to see who develops an outcome. Strong for identifying risk factors and associations, but cannot prove causation as firmly as RCTs.
This design cannot establish causation — the findings describe an association, not a cause. This was a non-randomized crossover feeding study with a small sample (n=11). The order of avocado-containing meals was not randomized, there was no blinding, and the study was acute (postprandial 9.5 h). Although it used a within-subject control, it cannot rule out confounding, order effects, or other dietary factors. Therefore, it cannot establish a cause-effect relationship.
COI Unknown
Could not determine conflict of interest status
No conflict of interest or funding statement was included in the provided text, so COI cannot be assessed.
The provided text does not include a COI declaration or funding statement. Footnote markers [1] and [2] are present but their content is not shown. Assessment is limited to the visible text.
Standing
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The videos and claims on this site that lean on this study, and the researchers who wrote it.
1 video from Thomas DeLauer cite this study, drawing 3 claims from it.
Authored by
4 researchersIf this is your work, this is how we attribute it on Fit Body Science. Nuray Z. Unlu is listed as the lead author.