When you look for natural solutions to improve your testosterone levels, chances are that you will come across avocados, among many other testosterone-boosting foods.
Avocados are high in monounsaturated fats, which is considered good fat for their potential ability to support testosterone production. Also, given that testosterone is produced from cholesterol, this superfruit’s fat content is what makes it one of the most efficient natural boosters. Aside from that, Avocado is also packed with a wide range of nutrients that can support men’s health in different ways- directly or indirectly.
In this article, we will delve deeper into the nutriment of Avocado to see how it can help in testosterone production, various health benefits of the fruit, science-backed studies, and more. Let’s get started.
Nutrient Composition Of Avocado
As mentioned earlier, avocados contain more than 20 essential nutrients, which include vitamins, minerals, and other phytonutrients. It not only makes it a great food for supporting testosterone health but also an excellent nutrient booster for the body. While the nutritional composition of this super-fruit is comprehensive, below are some of the most significant ones:
- Vitamins: Vitamins A, E, K, and C
- Vitamin B complex – B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pentanoic Acid), B6 (Pyridoxine), B9 (Folate), B12 (cyanocobalamin)
- Minerals: Zinc, magnesium, calcium, potassium, boron, manganese, iron
- Good Fats: monounsaturated fat and polyunsaturated fat
- Beta-sitosterol (phytochemical)
- Lycopene (antioxidant)
- Zeaxanthin and lutein (antioxidants)
Health Benefits Of Avocado
Being a powerhouse of some of the vital micro and macronutrients, avocado is a versatile fruit and brings to the table numerous health and dietary benefits.
Avocado is high in monounsaturated fat which helps lower the levels of bad cholesterol in the body thus promoting cardiovascular health. Healthy fat also increases the bioavailability of other nutrients in the fruit for optimum use by the body. Aside from that, it contains abundant potassium which regulates blood pressure.
Despite having so much fat, avocado’s high fiber content makes it a great food for those trying to regulate their body weight. It does that by curbing your hunger and keeping you satiated for a longer time so you can stay away from frequent snacking. Aside from that, dietary fiber is great for digestive functioning and reduces the risk of colon cancer.
Among the multiple other benefits include eye health thanks to the presence of powerful antioxidants like lutein and zeaxanthin. Its anti-inflammatory properties help faster tissue recovery.
The Connection Between Avocado And Testosterone
Among the extensive spread of nutrients of Avocado, there are quite a few that are scientifically proven to support testosterone production and synthesis. Here’s how:
Testosterone is synthesized from fat (cholesterol), and a significant percentage of avocado forms monounsaturated and polyunsaturated fat. These are healthy forms of fat that have a positive influence on testosterone output. One of the studies from 2016 shows a direct relationship between polyunsaturated fatty acid intake and testosterone synthesis.
Avocados have zinc present in them, which contributes to overall healthy body functioning, which includes improving testosterone levels. A study was conducted on 40 healthy men between the age group 20 to 80 years. It concluded that zinc deficiency can affect serum testosterone and supplementation of this mineral has the potential to regulate this hormone. This was further supported by one of the latest research studies which formed a positive correlation between zinc and serum testosterone.
Magnesium is yet another significant mineral present in avocados. It acts as a cofactor in various biochemical reactions which support different functions in the body. Magnesium helps in optimum absorption of the other nutrients present in avocados by increasing their bioavailability. One-third of a medium-sized avocado (nearly 50 gms) contains approximately 15 mg of magnesium.
Avocado also contains boron, which is one of the highly valued minerals when it comes to boosting testosterone levels. Studies have shown that Boron enhances the hormone metabolic process and increases magnesium absorption in the body. It also increases testosterone availability in the blood by inhibiting sex hormone-binding globulin (SHBG), a protein that converts testosterone to estrogen.
Aside from that, Vitamin B found in avocados also supports testosterone synthesis by clearing the metabolic pathways.
Alternative Ways To Increase Testosterone
So far you have been reading about how avocado’s dense nutrient composition can help improve testosterone levels. However, it should be noted that this fruit contains latex in small amounts which may not suit people who have latex sensitivity. So if avocado cannot be your option and you want to boost your testosterone levels, then, there are many other ways of doing that.
The most fundamental thing to improve your testosterone health is getting into the habit of regular exercise. Next in line is following a healthy diet and don’t forget to include T-boosting food like shellfish, leafy greens, pomegranate, and food that is rich in protein, vitamin D, zinc, magnesium, and boron.
In addition to that, you can take the support of natural testosterone boosters which are formulated with scientifically proven ingredients to improve the body’s own ability to produce testosterone. These boosters are made with naturally derived ingredients which are generally considered safe for consumption, but, you will have to keep an eye on the ingredients that you are allergic to.
If you have already tried all the above ways and still do not see improvement in your testosterone levels, it is recommended that you consult a doctor to find the root cause of the hormone deficiency issue.
The bottom line is, avocado definitely helps elevate and maintain testosterone concentrations in the body. It is packed with some of the potent ingredients which are scientifically proven to combat testosterone irregularities. However, it is important to understand that, unlike any other food, avocado alone cannot be considered a complete solution to hormone deficiency issues. If you are looking for a long-term remedy for boosting your testosterone, you will have to introduce a healthy diet, good sleep, and a proper workout regime.