Vegan Tip – Avocado boosts Beta Carotene absorption

Beta carotene rich salad ingredients and a roll with mashed avocado

Beta carotene rich salad ingredients and a roll with mashed avocado

Welcome to lunch at my house today. What’s on the menu? Blockbuster nutrients, and the means to absorb them. It’s 100% vegan.

First, we have a beta carotene rich salad. I start with a cucumber base, and on top are heirloom baby tomatoes in orange, red and yellow from the local farmer’s market. You’ll also find slices of purple carrot (also scored at the farmer’s market), along with a sprinkling of dried wild blueberries and almond slivers.

If the foods you are eating are natural, and colorful … reds, yellows, oranges… they are high in beta carotene. But guess what? Avocado is also high in beta carotene.

Along with my salad is an artisanal bread roll dressed with mashed avocado (although I could have just put diced avocado directly onto the salad.)

According to the World’s Healthiest Foods website:

Recent research has shown that absorption of two key carotenoid antioxidants—lycopene and beta-carotene—increases significantly when fresh avocado (or avocado oil) is added to an otherwise avocado-free salad. One cup of fresh avocado (150 grams) added to a salad of romaine lettuce, spinach, and carrots increased absorption of carotenoids from this salad between 200-400%.


So eat up! Not only does it taste good, it’s really good for you!