Following an analysis of the largest ever randomised control trial on avocados, researchers were surprised to find that the fruit may play a role in sleep – which scientists are increasingly viewing as a key lifestyle factor in heart health. In fact, the consensus among the scientific community is that sleep is as important for overall health as nutrition and exercise.
What Did the Study Find?
Published in the Journal of the American Heart Association, the study analysed data from a previous randomised control trial, the largest ever on avocado consumption. A total of 969 American adults with elevated waist circumference were studied, and participants were randomised to one of two groups: those who consumed one avocado per day and those whose avocado intake was minimal (less than two avocados per month). All participants continued eating their usual diets during the 26-week study.
The researchers found that daily avocado intake was associated with improved diet quality, reduced cholesterol levels, and better sleep health. In other words, participants self-reported getting more sleep.
Why Can Avocados Help You Sleep?
While the researchers could not say for sure why avocados may play a role in better sleep, particularly because it wasn’t something they were actively investigating, they suggest potential nutritional explanations. One serving of avocado (equating to one-third of a medium avocado) contains 13mg of tryptophan, which is a precursor to melatonin (a key player in sleep regulation), 45mcg of folate, which is involved with the production of melatonin, and 15mg of magnesium, which is involved in muscle contraction and relaxation.
What Does This Mean for Us?
Even if you’re not a fan of eating avocados neat, they are easy to freeze and add to smoothies and protein shakes. So, if you’re looking for easy, everyday ways to improve sleep (and overall health), upping your avocado intake could be a good start. According to the latest National Nutrition Survey, less than one in five adults met the 5-a-day fruit and vegetable recommendation. Eating more avocados and incorporating them into dishes is also a way of getting closer to that target.
The Bottom Line
While the researchers point to many strengths of this study, they also highlight that the results aren’t entirely conclusive and can’t yet be generalised to all populations. At this point, they have found a link rather than a definitive cause.
However, considering sleep wasn’t the primary outcome they were studying, the results prompt more research into the topic – and highlight even more potentially promising health benefits of the humble avocado.
Besides, combining carbs, healthy fats, and fibre, avocado on toast makes a great post-gym snack. Add some eggs for extra protein.
Hannah Bradfield is a Senior Nutrition Writer across Women’s Health UK and Men’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis.
She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity.
A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.