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Can Avocados Help Improve Your Sex Life?

Kelly Brown MD, MBA

Reviewed by Kelly Brown, MD

Written by Geoffrey C. Whittaker

Published 04/23/2023

Updated 04/27/2024

Avocados are a member of the Lauraceae plant family. The highly nutritious pitted fruit (yep, avocado is fruit) is extremely popular — and not just because it makes a good chip dip and toast topping. The many health benefits include some avocado benefits sexually.

Can avocados really help improve sexual function? Maybe. Should you add avocados to your shopping cart with other possible foods that can help you get hard? It probably won’t hurt.

Eating avocados might not immediately increase your sex drive or improve blood flow to your penis. But some studies suggest they can be part of a diet that promotes better sexual performance by boosting overall health.

Let’s explore the benefits of avocados sexually and how this fruit can help you have a healthy sex life.

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The benefits of avocados, sexually speaking, are murky but encouraging. Though avocados can be a good addition to a healthy eating plan, there aren’t many studies looking at direct avocado benefits sexually.

Of course, historical records of their benefits can be traced back to the Aztecs, who considered avocados natural aphrodisiacs that could boost libido and sexual desire.

Some of those claims need more research to back them.

The proven perks of eating avocados mostly revolve around consuming healthy fats and antioxidants. They might also help lower cholesterol levels by replacing unhealthy fats.

Here are a few reasons to eat avocados multiple times a week.

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1. Avocados Are Packed With Nutrition

Avocados are chock full of nutrients essential to overall health and bodily functioning.

A whole medium avocado contains roughly:

  • 240 calories

  • 13 grams of carbohydrates

  • 22 grams of fat (15 grams monounsaturated fats, 4 grams polyunsaturated fat, 3 grams saturated fat)

  • 10 grams of fiber

  • 11 milligrams of sodium

Besides being low in sodium, avocados contain no cholesterol.

They’re an excellent source of nutrients lacking in many people’s diets, including magnesium, vitamin B6, vitamin C, vitamin E, folate and amino acids.

2. Avocados Can Improve Heart Health

Eating nutrient-dense foods like avocados regularly could provide healthy heart benefits and reduce the risk of heart disease — which happens to be a factor for erectile dysfunction (ED).

The heart-healthy fats in avocados have been found to lower levels of oxidized LDL (low-density lipoprotein) cholesterol — aka “bad cholesterol.” LDL cholesterol is associated with atherosclerosis, or the buildup of plaque along artery walls, according to a small study of 45 men and women.

Two larger studies also found that eating at least two avocados a week reduced the risk of heart disease. This might be because of the omega-3 fatty acids in avocados, a type of fat necessary for healthy heart function.

3. Avocados Are a Rich Source of Antioxidants

Beyond healthy fats and fiber, avocados are packed with antioxidants, including vitamin C and vitamin E.

The antioxidant effects of these nutrients can help protect against oxidative stress (cell damage), which is associated with the progression of many chronic diseases.

A study of 100 men found that antioxidants can increase sex hormones, including testosterone levels. However, more research is needed to know the effects of antioxidants on hormone production.

Vitamin E, in particular, may also reduce sperm DNA damage and potentially help with infertility, according to a systematic review of evidence.

4. Avocados May Help With ED

Avocados are a good source of potassium, an essential mineral many people are deficient in.

Half a medium avocado even has more potassium than a medium banana. But we should note there might be benefits of bananas sexually as well!

Not only is potassium necessary for cellular function and reducing the risk of stroke and high blood pressure, but it may also play a critical role in erectile function. One study on male rats found that potassium helps vascular smooth muscle in the penis relax — which is necessary for erections.

Having said that, more research on humans is needed to know if potassium can actually help men with erectile dysfunction.

5. Avocados Could Help Promote Healthy Body Weight

Having overweight or obesity can be a factor for erectile dysfunction and other forms of sexual dysfunction. Regularly consuming avocados could help you reach and maintain a healthy body weight, which might subsequently increase libido (sex drive) and sexual performance.

Although high in calories, avocados are packed with nutrients that help promote satiety (a full feeling), thanks to their high fiber and healthy fat content.

Research shows that eating lots of fibrous foods, like fruits and vegetables, may help support weight loss. A study with 345 participants found that fiber intake was the most influential predictor of body weight.

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Research into the sex benefits of avocados is really just beginning to take off. But some evidence shows that the extract of avocado seeds can offer additional benefits, helping with hypertension (high blood pressure).

Avocado seed extract has been used in the past to treat everything from muscle pain to parasites. While Western medicine is still catching up with scientific proof of the potential benefits, it’s worth keeping an eye on.

And unless you’re allergic, there’s virtually no risk to eating avocados.

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Avocados pack plenty of health benefits, thanks to their nutrient-dense profile full of healthy fats, minerals, antioxidants and fiber. While this fruit alone won’t magically cure all sexual issues, you could reap sexual avocado benefits as part of a balanced diet.

Here’s a recap of what we covered about avocado benefits sexually:

  • Avocados might support a healthy heart and reduce the risk of heart disease, a factor in erectile dysfunction.

  • They also provide antioxidants and can help manage body weight when eaten with other high-fiber fruits, vegetables and whole grains.

  • Simply eating one food won’t cure sexual dysfunction or suddenly lead to an improved sexual performance.

  • But a diet full of leafy greens, whole grains, lean protein and healthy fats can offer benefits in the bedroom.

  • Avocados are one source of healthy fats. If you eat enough of them and other nutrient-dense foods, you might enjoy a better sex life as a possible side effect.

Still looking for ways to improve your sexual health through diet? Check out the best foods for erectile dysfunction, foods for male virility, which foods cause premature ejaculation and natural aphrodisiacs.

If you’re dealing with ED or another type of sexual dysfunction, you can connect with an online healthcare provider about a treatment plan. They may recommend common medications like sildenafil (generic Viagra®), tadalafil (generic Cialis®) or avanafil (Stendra®).

Not a fan of swallowing pills? Hims also has chewable ED meds in the form of hard mints.

15 Sources

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  2. Healthy Eating Plate | The Nutrition Source | Harvard T.H. Chan School of Public Health. (n.d.). Harvard T.H. Chan School of Public Health. Retrieved from https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
  3. Avocados | The Nutrition Source | Harvard T.H. Chan School of Public Health. (n.d.). Harvard T.H. Chan School of Public Health. Retrieved from https://www.hsph.harvard.edu/nutritionsource/avocados/
  4. Bird, J. K., Murphy, R. A., Ciappio, E. D., & McBurney, M. I. (2017). Risk of Deficiency in Multiple Concurrent Micronutrients in Children and Adults in the United States. Nutrients, 9(7). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537775/
  5. Symptoms & Causes of Erectile Dysfunction - NIDDK. (n.d.). National Institute of Diabetes and Digestive and Kidney Diseases. Retrieved from https://www.niddk.nih.gov/health-information/urologic-diseases/erectile-dysfunction/symptoms-causes
  6. Wang, L., Tao, L., Hao, L., Stanley, T. H., Huang, H., Lambert, J. D., & Kris-Etherton, P. M. (2020). A Moderate-Fat Diet with One Avocado per Day Increases Plasma Antioxidants and Decreases the Oxidation of Small, Dense LDL in Adults with Overweight and Obesity: A Randomized Controlled Trial. The Journal of Nutrition, 150(2), 276-284. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7373821/
  7. Pacheco, L. A., Li, Y., Rimm, E. B., Manson, J. E., Sun, Q., Rexrode, K., Hu, F. B., & Guasch-Ferré, M. (2022, March 30). Avocado Consumption and Risk of Cardiovascular Disease in US Adults. Journal of the American Heart Association, 11(7). Retrieved from https://www.ahajournals.org/doi/10.1161/JAHA.121.024014
  8. Liguori, I., Russo, G., Curcio, F., Bulli, G., Aran, L., Della-Morte, D., Gargiulo, G., Testa, G., Cacciatore, F., Bonaduce, D., & Abete, P. (2017). Oxidative stress, aging, and diseases. Clinical Interventions in Aging, 13, 757-772. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5927356/
  9. Saylam, B., & Çayan, S. (2020). Do antioxidants improve serum sex hormones and total motile sperm count in idiopathic infertile men? Turkish Journal of Urology, 46(6), 442-448. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7608537/
  10. Ahmadi, S., Bashiri, R., Ghadiri-Anari, A., & Nadjarzadeh, A. (2016). Antioxidant supplements and semen parameters: An evidence based review. International Journal of Reproductive Biomedicine, 14(12), 729-736. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5203687/
  11. 2015-2020 Dietary Guidelines for Americans. (n.d.). Office of Disease Prevention and Health Promotion. Retrieved from https://health.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf
  12. The importance of potassium. (2019, July 18). Harvard Health. Retrieved from https://www.health.harvard.edu/staying-healthy/the-importance-of-potassium
  13. Dalaklioglu, S., & Ozbey, G. (2014). Role of different types of potassium channels in the relaxation of corpus cavernosum induced by resveratrol. Pharmacognosy Magazine, 10(37), 47-52. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3969658/
  14. Nour, M., Lutze, S. A., Grech, A., & Allman-Farinelli, M. (2018). The Relationship between Vegetable Intake and Weight Outcomes: A Systematic Review of Cohort Studies. Nutrients, 10(11). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266069/
  15. Miketinas, D. C., Bray, G. A., Beyl, R. A., Ryan, D. H., Sacks, F. M., & Champagne, C. M. (2019). Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study. The Journal of Nutrition, 149(10), 1742-1748. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6768815/
Editorial Standards

Hims & Hers has strict sourcing guidelines to ensure our content is accurate and current. We rely on peer-reviewed studies, academic research institutions, and medical associations. We strive to use primary sources and refrain from using tertiary references. See a mistake? Let us know at [email protected]!

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.

Kelly Brown MD, MBA
Kelly Brown, MD

Dr. Kelly Brown is a board certified Urologist and fellowship trained in Andrology. She is an accomplished men’s health expert with a robust background in healthcare innovation, clinical medicine, and academic research. Dr. Brown is a founding member of Posterity Health where she is Medical Director and leads strategy and design of their Digital Health Platform, an innovative education and telehealth model for delivering expert male fertility care.

She completed her undergraduate studies at University of North Carolina at Chapel Hill (go Heels!) with a Bachelor of Science in Radiologic Science and a Minor in Chemistry. She took a position at University of California Los Angeles as a radiologic technologist in the department of Interventional Cardiology, further solidifying her passion for medicine. She also pursued the unique opportunity to lead departmental design and operational development at the Ronald Reagan UCLA Medical Center, sparking her passion for the business of healthcare.

Dr. Brown then went on to obtain her doctorate in medicine from the prestigious Northwestern University - Feinberg School of Medicine and Masters in Business Administration from Northwestern University - Kellogg School of Management, with a concentration in Healthcare Management. During her surgical residency in Urology at University of California San Francisco, she utilized her research year to focus on innovations in telemedicine and then served as chief resident with significant contributions to clinical quality improvement. Dr. Brown then completed her Andrology Fellowship at Medical College of Wisconsin, furthering her expertise in male fertility, microsurgery, and sexual function.

Her dedication to caring for patients with compassion, understanding, as well as a unique ability to make guys instantly comfortable discussing anything from sex to sperm makes her a renowned clinician. In addition, her passion for innovation in healthcare combined with her business acumen makes her a formidable leader in the field of men’s health.

Dr. Brown is an avid adventurer; summiting Mount Kilimanjaro in Tanzania (twice!) and hiking the incredible Torres del Paine Trek in Patagonia, Chile. She deeply appreciates new challenges and diverse cultures on her travels. She lives in Denver with her husband, two children, and beloved Bernese Mountain Dog. You can find Dr. Brown on LinkedIn for more information.

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