It is a product of the Persea Americana tree. In some circles, it is referred to as the alligator pear (due to the reptilian skin). Most of us however know it as the avocado. It would probably be not too far-fetched to call avocado the magic fruit of the last 3-4 years. Remember when TikTok and Instagram were filled with Millennials and Gen Z gushing about avocado on their morning toast?
The social media hype may have tapered off since then but global avocado production and demand has remained on a consistently upward trajectory. Apart from its appealing taste, avocado contains more than 25 nutrients. How does it impact your testosterone levels though? We are about to find out.
Avocado Nutrient Composition
As I just mentioned, avocado has more than two dozen nutrients. It is one of the most nutrient-dense fruits and some have called it a superfood. I cannot mention and/or cover all of these here. But the most important include the following:
Avocado Health and Culinary Benefits
Avocado has multiple benefits. It is rich in fiber. A 100 gram serving of avocado contains five to seven grams of fiber. This effectively makes it a low-carb food. The fiber is central to avocado’s positive impact on improving digestion, preventing constipation, lowering the risk of colon cancer and maintaining gastrointestinal health. Avocado also improves vision, prevents cardiovascular illnesses and reduces inflammation.
In North America, avocado is best known as the pillar ingredient in guacamole. But it is a versatile fruit that fits well in a diverse range of dishes. The neutral but somewhat earthy flavor makes them a popular ingredient in sandwiches, salads, salad dressings, sauces, grain dishes and baked goods.
Avocado and Testosterone
Now, we get to the big question. Does avocado increase total and free testosterone? As a fruit that contains so many nutrients, it would probably be safe to guess that avocado increases testosterone levels. And you would be right. The question is how?
Avocado contains mostly monounsaturated fats but also polyunsaturated fats. Polyunsaturated fats are important for regulating hormone production which includes testosterone. Studies have found a positive correlation between increased intake of polyunsaturated fats and blood testosterone levels.
Avocado contains boron, a trace mineral shown to have a positive impact on testosterone levels. It regulates testosterone metabolism and protects you against the degradation of testosterone levels.
Each 100 grams of avocado contains 29 mg of magnesium. Magnesium is a macromineral and acts as a cofactor in numerous enzymatic reactions. Among its many roles is the support of testosterone production.
Avocados contain zinc. Zinc plays an important role in reproductive function including enhancing sperm health and libido. It also regulates testosterone levels.
Other ways To increase testosterone
Avocado is a well liked fruit and is projected to be the world’s most popular fruit as soon as 2030. Like anything though, it is and won’t be every single person’s favorite. Further, people with a latex allergy may experience an adverse reaction when they take avocados, a condition known as the latex-fruit syndrome.
You can increase testosterone without avocado. What are your options? I mean apart from the basics of exercise, good food and sleep. Testosterone boosters would be a nice place to start. They are mild, safe and made from natural ingredients. If this does not work, your doctor may prescribe testosterone replacement therapy. It is a more aggressive treatment path and delivers faster results but has a raft of dangerous, long term side effects.
So yes, avocado is good for free and total testosterone levels. Good news given that it’s probably a fruit you are a fan of or at least don’t mind eating. Further, it has numerous other nutritional benefits — thus providing an opportunity to strike multiple birds with one stone. I will tell you though that avocado is no silver bullet. Yes, incorporate it in your diet but make sure you are adopting a healthy lifestyle too. Eat well, exercise regularly and get adequate sleep daily.