Avocados are creamy, versatile and full of nourishing fats. They also contain lutein, a natural pigment found in the eyes and brain. Researchers have wondered whether eating avocados might affect how well we focus.
What one small study found
One small study followed adults with a higher body weight for twelve weeks. One group ate a fresh avocado every day as part of their meals, while the other group ate similar meals without avocado.
At the end of the study, the avocado group did better on one test of attention. On two other tests, there was no difference between the groups. The study was funded by an avocado industry group, as the post originally noted.
So the results are interesting, but they’re limited. One small study can’t show that avocados improve focus, and more research is needed.
What’s in an avocado
Whatever the effect on focus, avocados are a nourishing food:
- Healthy fats, mostly monounsaturated, like those in olive oil.
- Fibre, which supports digestion and keeps you full.
- Vitamins and minerals, including potassium, folate and vitamins K and E.
- Lutein, a natural pigment also found in leafy greens and eggs.
Easy ways to enjoy avocado
- Mash it on wholegrain toast with a squeeze of lemon.
- Slice it into salads or grain bowls.
- Blend it into smoothies for creaminess.
- Make a simple guacamole with lime, tomato and onion.
Food for focus, more broadly
No single food sharpens your mind. Regular meals, enough sleep, movement, water and breaks during the day all help you think clearly.
How little is enough
Add avocado to one meal this week, and enjoy it slowly.
For more, read walnuts are hands-down the best brain-healthy snack.
If you’d like a little more help at the table, there’s a gentle guide to everyday eating on the Guides page.