If you’ve noticed that your energy levels are sub-par, and your sex drive is nowhere near it was a little while ago, chances are your testosterone levels may be low. It is good that you are actively seeking ways to improve it, but you need to keep in mind that it is always best to go back to basics.
How so? By addressing your nutrition. By far, the most critical macronutrient that you need to increase testosterone levels is fat; not protein as many people may be inclined to say.
The hormone testosterone along with many others is produced from cholesterol, so if you are actively trying to control your fat intake, that could be your problem right there. But that’s just half of the answer, the rest is getting the correct facts.
Introducing The Avocado: Nature’s Testosterone Booster
Now that we’ve established that fat is the key to increasing testosterone levels, the next thing you need to do is ensure you are consuming the right ones. There are numerous types of fats, such as:
- Monounsaturated Fats (MUF)
- Polyunsaturated Fats (PUF)
- Saturated Fats (SF)
- Partially Hydrogenated “trans” Fats.
Of the types mentioned above, monounsaturated and saturated fats are the ones you should focus on. Polyunsaturated fats and trans fats, on the other hand, can be detrimental to your testosterone levels and are ones you do not need in abundance. Trans fats should be avoided at all costs, as there is absolutely no nutritional benefit to consuming these artificial fats.
Over 70% Of The Calories In An Avocado Come From Fat
Avocadoes are one of the very few fruits that are extremely high in fat, with over 70% of their fat content being the monounsaturated (MUFAs) that we need, while also having 16% saturated fats and just 13% polyunsaturated fats.
What this means is that regular consumption of avocados can help to skyrocket your testosterone levels owing to their abundance of MUFAs and SF content.
They Have Anti-Aromatase Potential
While ensuring that your consumption of good fat is sufficient is the single best step you can take to boost your testosterone levels naturally, avocados may also hold great promise in preventing the conversion of your precious testosterone into estrogen.
A study conducted on rats found that a compound by the name of oleuropein was able to further increase testosterone levels by an average of 250%, via inhibition of the aromatase enzyme.
Aromatase is the enzyme that is responsible for converting testosterone into estrogen, and one we as men need to keep under control for the most part.
Supplements that contain aromatase inhibitors are heavily marketed and are amongst the best for preventing estrogenic side effects from high testosterone levels.
It is essential to keep in mind that studies have not been conducted on humans to determine if the effects can be extrapolated, but this is extremely promising nevertheless.
They Have Potent Anti-Inflammatory Properties
We deal with stress on a daily basis, so much that the adverse effects trickle down to every aspect of our health, including testosterone production.
High levels of the hormone cortisol, “the stress hormone” can inhibit the production of testosterone from within the cells of the testes (known as Leydig cells), showing the harmful effects this hormone can have on male health.
Avocadoes, when consumed with foods that are known to potentiate inflammatory mediators significantly blunted this response, meaning that less inflammation resulted. In terms of understanding what this means on testosterone is that cortisol is less able to suppress testosterone production.
Testosterone and cortisol are in a constant state of back and forth, sharing a negatively inverse relationship. That is, as one goes up, the other goes down. Avocados can help tilt the scales in your favor.
They Contain Micro-Minerals That Support Testosterone Synthesis
Magnesium and Zinc are two of the most important minerals when it comes to male health, with avocados containing both. This is especially important considering the fact that a large proportion of adult men are deficient in these minerals, lending themselves to low testosterone.
Magnesium has been associated with increased free and total testosterone levels, as well as several aspects of semen health.
Zinc, on the other hand, is arguably the single most important mineral to men, helping to increase testosterone levels to a noticeable extent, as well as having important roles in reproduction and even muscle strength.
The amount of zinc lost in sweat alone could lead to a deficiency, but when added to the fact that each time a man ejaculates he loses some you know that this is important to replace what’s lost.
The Final Word
After considering all the above, the answer is a clear yes – avocados will increase your testosterone levels. In fact, avocados should rank close to the top of the best testosterone boosting foods, as daily consumption is very likely to correct problems from a nutritional standpoint.
Mix it up; make it in guacamole, salads, or eat as is, but most of all ensure you eat it often.
Michael Jessimy is a qualified Pharmacist with over 10 years experience dealing with a range of both prescription and alternative remedies.
He is also an amateur heavyweight bodybuilder and loves spending his spare time hitting the gym.
He strives to help others build the best body possible through fitness, health and nutrition consultation and has several published books under his name.