Healthy fats in avocados aid carotenoid absorption, a recent study reveals. Carotenoids are the bright red, orange, and yellow pigments of colorful fruits and vegetables. These carotenoids have antioxidant properties that may help decrease the risk of heart disease and certain kinds of cancer.

In addition to protecting against heart disease and cancer, carotenoids also may promote eye health and guard against eye diseases, such as macular degeneration. Examples of carotenoid-rich produce include tomatoes, spinach, lettuce, and carrots. Lycopene, lutein, zeaxanthin, and alpha- and beta-carotene are all carotenoids. Lutein and zeaxanthin concentrate in your retinas, where they absorb blue light that can damage your eyes and lead to age-related macular degeneration. In a recent study, pairing avocados or avocado oil with carotenoid-containing produce boosted carotenoid absorption in the study participants. In the study, tomato salsa was the source of lycopene, and a salad of spinach, carrots, and lettuce served as the source of lutein, alpha-carotene, and beta-carotene. When study participants consumed carotenoid-containing foods with approximately three-quarters of a medium avocado or a couple tablespoons of avocado oil, they absorbed more carotenoids than when they consumed the vegetables without avocado fats. Although avocados are high in fat, they contain largely heart-healthy unsaturated fats.