"avocado nutrition"

As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados

June is Men’s Health Month, the peak of grilling season, and the month we celebrate Father’s Day.  Seems like a perfect time to explore some tasty, manly foods to help support the health of the special dudes in your life.

Superfoods for Dudes

Spices (& Herbs)  
Dudes love to grill out, it’s no secret! A super-tip to boost the flavor and healthiness of your grilled foods is to simply marinate your food with antioxidant-rich herbs and spices.


Researchers have found marinades made of rosemary and thyme; oregano, thyme, garlic and onion; and oregano, garlic, basic, onion and parsley are savory, and have the benefit of reducing carcinogens in grilled meats (Dad’s favorite dinner!). Try to use about ½ cup of marinade per pound of raw meat, and remember that longer marinating times lend more flavor in the food – so let it chill!  (Check out more tips for healthy Grilling and Chilling)

  • Use spices, lemon or lime instead of salt to reduce your sodium intake because you don’t have to add as much salt to create enjoyable flavor. This, along with a diet rich in potassium helps to offset some of the harmful effects of sodium on blood pressure. Heart-healthy avocados contain 254 mg of potassium per 50 g serving (one-third of a medium avocado).  

June isn’t just Men’s Health Month, it’s also California Avocado Month! In peak season during the month of June, avocados pack a lot of important nutrients to support Men’s Health.  Avocados provide a variety of “good fats” for everyone’s diet, including monounsaturated fats (also found in olive oil); avocados contribute phytosterols to the diet (38 milligrams of beta sitosterol per serving) which may help maintain healthy cholesterol levels. Avocados are also a good source of fiber and a complex package of phytonutrients, including carotenoids that may provide numerous health benefits. The greatest concentration of beneficial carotenoids is in the dark green fruit of the avocado closest to the peel. So be sure to peel your avocados to gain access to the most nutrient dense part of the fruit!

  • On the grill? Yes Indeed! Grilled avocados are unique, delicious and ready in minutes

In the summertime, when we sweat a little bit more, hydration becomes even more important. Regular consumption of green tea (either hot or iced) can help meet your hydration needs while providing antioxidant and anti-inflammatory action and the prevention of some chronic diseases.   

Watermelon and Tomatoes provide lycopene, a red pigment that functions as an antioxidant, and is effective in reducing the extent of cancer insurgence, cardiovascular disorders, diabetes and macular diseases.  Tomatoes, like watermelon, are rich in antioxidants and are a good source of vitamins C and A. Watermelon is great by itself, on the grill, or you can make your own aqua fresca cooler for the whole family! You can also serve guacamole in a hollowed out watermelon rind


Men love to get more protein, despite the fact that most men (and teenaged boys) already get more than they need. Hempseeds are a convenient, versatile, and tasty way to boost any meal with protein, and a load of other essential nutrients. Adding three tablespoons of hemp seeds to your smoothie, salad or oatmeal boosts your protein intake by its 11 g of protein while also providing an excellent source of magnesium (48% DV), zinc (23% DV) and a good source of iron (16% DV) and protein (22% DV). Catch the buzz of this delicious seed and enjoy the soft, nutty texture and flavor by sprinkling over your summer salads, grilled veggie dishes and more.  

Nick Rose, MS

As a Nutrition Educator for PCC Natural Markets, Nick leads weekly “Walk, Talk, and Taste” classes, where he reveals the seasonal, sustainable, and delicious food choices found at PCC. Before coming to PCC, Nick taught nutrition courses at Bastyr University and his alma mater-Virginia Tech. Nick also teaches nutrition in the community, and writes a monthly “Ask the Nutritionist” article for PCC at pccnaturalmarkets.com/nutrition/ask

Nick is a brand advocate. Their content on the California Avocado Commission website and/or blog is part of their partnership with our organization.

Read All Posts


Other Topics