The consumption of avocados has steadily increased, reaching record levels in recent years. In 2020 alone, global avocado consumption reached a staggering 20 million metric tons (13)! Why, you wonder? Taste aside, avocados are loaded with numerous essential vitamins, minerals, and healthy fats that make them a superfood. It certainly helps that avocados are extremely versatile—they can be enjoyed in salads, sandwiches, smoothies, and more. And with the recent surge of interest in plant-based diets, avocados have become a key ingredient in many vegan dishes. Men especially can benefit from adding avocados to their diet, for a few reasons. Here are the top 7 avocado benefits for men!
A Boost For Sexual Health
The relationship between diet and sexual health is well-studied. The wrong diet, one high in unhealthy fats and processed foods has been linked to a decrease in sexual health.
On the other hand, nutritious whole foods that contain essential vitamins and minerals can boost sexual health.
Avocados are one such food, as they support male sexual health thanks to these nutrients:
- Vitamin E – necessary for hormone production, improving sperm motility and improving blood flow. It also helps protect against oxidative stress and inflammation which can impact sexual health (6).
- Vitamin B6 – helps to produce testosterone and improve libido.
- Folate – helps the body metabolize proteins which are necessary for sperm production.
Lower Risk Of Heart Disease
Heart disease is often thought of as a man’s disease. In reality, almost as many women in the U.S. suffer from it as men. Of course, prevention should be a priority for everyone, and avocados can help.
As part of a healthy diet, avocados can help protect you from heart disease thanks to the following nutrients (2):
- Monounsaturated fatty acids, which help lower cholesterol levels and reduce inflammation.
- Vitamin E, a powerful antioxidant that helps protect your cells from damage.
- Potassium, which helps regulate blood pressure levels by balancing sodium in the body.
- Fiber, which helps reduce levels of bad cholesterol and keeps your digestive system functioning properly.
Better Nutrient Absorption
So, you’re eating a nutrient-dense diet that includes plenty of fruits, vegetables, whole grains and proteins. But are you getting all the nutrition you should from your food?
Unfortunately, some nutrients can be hard for your body to absorb, meaning you’re not getting the full benefit of what you eat.
Without fats like those in avocados, these nutrients can pass through your body without being absorbed.
Think of the avocado as a nutritional powerhouse, helping your body get the most from other healthy foods.
The cravings are real. After a few weeks of eating healthier foods, you may think that the chips and cookies don’t bother you anymore. But as soon as you have them, the cravings come right back to haunt you.
Fortunately, avocados can help. The healthy fats in avocado help keep you feeling satiated longer, according to research from the California Avocado Commission (3). This means you’ll be less likely to experience cravings between meals or snacks.
Fat plays a role in craving suppression, at least according to a study published in the journal Appetite. The study found that participants who consumed higher amounts of healthy fat reported fewer cravings than those who consumed less fat.
Up Your Fiber Intake
According to the Dietary Guidelines for Americans, women should aim for 25 grams of fiber per day and men should aim for 38 grams (5).
It’s easy to fall short on fiber when you’re eating out or relying on convenience foods. Even when you’re eating healthy, your fiber intake may not be where it should be.
A single avocado can provide nearly three-quarters of the daily recommended fiber intake for women and just over half for men. Plus, avocados contain both soluble and insoluble fiber, which provides you with a range of health benefits (4).
Soluble fiber can help reduce cholesterol and blood sugar levels; insoluble fiber helps keep your digestive system functioning properly (8). With avocados, you get both kinds of fiber in one delicious package.
Your gut microflora will thank you! Eating fiber helps feed the beneficial bacteria in your gut, which can strengthen your immune system. A healthy gut is also linked to better mental health, weight management, and improved overall health.
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Lower Threat Of Diabetes
Research published in the journal Diabetologia found that people who ate a diet high in monounsaturated fatty acids had a lower risk of developing type 2 diabetes (1). And since avocados contain high amounts of monounsaturated fatty acids, they could potentially help reduce your risk.
Plus, avocados contain a type of carbohydrate called resistant starch, which helps your body use glucose more effectively and can help reduce your risk of type 2 diabetes (7).
Another way avocados can help lower your risk is by replacing unhealthy fats with healthy ones (7).
One study published in Diabetes Care found that when people replaced the saturated fat in their diet with monounsaturated fats like those found in avocados, their risk of type 2 diabetes decreased (10).
Lower Threat Of Cancer
Oleic acid, the main monounsaturated fatty acid found in avocados, can also help reduce inflammation. According to the American Institute for Cancer Research, eating a diet high in oleic acid can help reduce your risk of some types of cancer (11).
Avocados are not only a great source of healthy fats, but they’re also full of vitamins and minerals. Vitamins B6, C, and E are all found in avocados, as well as folate, pantothenic acid, magnesium, potassium, and lutein (7).
These vitamins and minerals can have a range of health benefits, from boosting your immune system to fighting off certain types of cancer. Plus, they can help improve your skin, eye health, and overall energy levels.
How Many Avocados Per Week For Men?
Dietary needs by gender can vary, and this is certainly true when it comes to avocados. The Dietary Guidelines for Americans recommends that adult men eat one-and-a-half to two cups of fruit per day (12).
One avocado counts as one cup of fruit, so a man could safely eat up to two avocados per day. In a week, that adds up to 14 avocados.
It’s important to note that this is just a general guideline and that individual needs may vary. The exact number of avocados you should consume depends on what else is in your daily diet.
Bear in mind that this fruit is rather calorie-dense, so adjust your consumption accordingly. Eating more than two avocados per day could lead to weight gain if you’re not keeping track of other sources of calories.
How To Include Avocados In Your Diet
Incorporating avocados into your diet is easy! The versatility of this fruit makes it great for:
- Snacking – make guacamole and scoop it up with your favorite veggies or add it to your smoothie for a creamy boost
- Adding to salads – mash or cube avocado and sprinkle over a salad for extra flavor and texture
- Tea infusion – grate the avocado pit and steep it in hot water for a unique herbal tea
- Make soup – add cubes of avocado to your favorite vegetable soup for a nutritious and delicious meal
- Use a substitute for high-fat ingredients – swap butter, margarine, or mayonnaise in recipes with mashed avocado for a healthier version
- Guilt-free dessert – mash the avocado and mix with cocoa powder, honey, and cinnamon for a healthy chocolate pudding.
The Bottom Line
Avocados are a nutritious and delicious fruit that can have many health benefits. They’re an excellent source of healthy fats, vitamins, minerals, and antioxidants, as well as fiber.
Eating one to two avocados per day could help reduce inflammation, lower cholesterol, boost heart health, and even reduce the risk of type 2 diabetes and some types of cancer.
Please note, they are calorie-dense so be sure to keep track of other sources of calories when adding avocados to your diet.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Analysis shows low energy diets with formula meal replacements are the most effective methods for weight management and remission in adults with type 2 diabetes (n.d., diabetologia-journal.org)
- Avocado Consumption and Risk of Cardiovascular Disease in US Adults (2022, ahajournals.org)
- Avocado Nutrition Facts (n.d., carlioniaavocado.com)
- Avocados (2022, harvard.edu)
- Chart of high-fiber foods (2021, mayoclinic.org)
- Effect of vitamin E on human sexual functioning (1979, nih.gov)
- Hass Avocado Composition and Potential Health Effects (2013, nih.gov)
- Health benefits of dietary fiber (2009, pubmed.gov)
- Inflammation and Cancer: Triggers, Mechanisms and Consequences (2019, nih.gov)
- Metabolic Effects of Monounsaturated Fatty Acid–Enriched Diets Compared With Carbohydrate or Polyunsaturated Fatty Acid–Enriched Diets in Patients With Type 2 Diabetes: A Systematic Review and Meta-analysis of Randomized Controlled Trials (2016, diabetesjournal.org)
- Oleic acid, the main monounsaturated fatty acid of olive oil, suppresses Her-2/neu (erbB-2) expression and synergistically enhances the growth inhibitory effects of trastuzumab (Herceptin™) in breast cancer cells with Her-2/neu oncogene amplification (2005, sciencedirect.com)
- Only 1 in 10 Adults Get Enough Fruits or Vegetables (2017, cdc.gov)
- The European market potential for avocados (2023, cbi.eu)