Pumpkin seeds are rich in zinc, which supports testosterone levels and blood flow, potentially aiding in erectile function.
Erectile dysfunction (ED) means you can’t get or keep an erection firm enough for sex. This can happen sometimes or be a constant issue. ED can be caused by physical problems like heart disease, diabetes, obesity, and low testosterone, or by mental health issues like stress, anxiety, and depression.
If you’re dealing with ED, you might be feeling embarrassed or low in confidence – but there’s really no need. It’s incredibly common with around 40% of men experiencing it in some form or other by the age of 40.
As men, we tend to base a large part of our masculinity on our ability to perform in the bedroom, which then only adds to this sense of embarrassment. It’s a vicious cycle that only makes getting and keeping an erection more difficult.
If it happens to you, remember there are other ways to pleasure your partner without penetrative sex.
Do pumpkin seeds help ED?
When it comes to using pumpkin seeds for erectile dysfunction (ED), you might wonder whether it’s better to eat them raw or cooked. Both raw and cooked pumpkin seeds offer health benefits, but raw seeds tend to retain more of their nutrients, especially sensitive ones like certain vitamins and antioxidants that can be reduced during cooking. Therefore, raw pumpkin seeds are generally considered more effective for maximising their nutritional value.
However, cooked pumpkin seeds are still beneficial and provide essential nutrients like zinc, magnesium, and healthy fats, which are important for sexual health. If you prefer the taste or texture of cooked seeds, you can still include them in your diet and gain benefits.
Here are three simple recipes with cooked pumpkin seeds:
Pumpkin seed and avocado salad
Ingredients:
- 1 ripe avocado, diced
- 50g pumpkin seeds
- 100g mixed greens (such as spinach, rocket, or kale)
- 50g cherry tomatoes, halved
- 50g cucumber, sliced
- 30ml olive oil
- 15ml lemon juice
- Salt and pepper to taste
Instructions:
- In a large salad bowl, combine the mixed greens, cherry tomatoes, cucumber, and diced avocado
- In a small frying pan, toast the pumpkin seeds over medium heat for 3-5 minutes, stirring frequently, until they are golden brown and start to pop
- Add the toasted pumpkin seeds to the salad
- In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper
- Drizzle the dressing over the salad and toss to combine
- Serve immediately and enjoy
Pumpkin seed granola
Ingredients:
- 200g oats
- 50g pumpkin seeds
- 25g sunflower seeds
- 60ml honey or maple syrup
- 60ml coconut oil
- 1 teaspoon vanilla extract
- 1/2 teaspoon cinnamon
- Optional: dried fruit, nuts, or chocolate chips
Instructions:
- Preheat your oven to 180°C (350°F)
- In a large bowl, mix the oats, pumpkin seeds, and sunflower seeds
- In a small saucepan, warm the honey or maple syrup and coconut oil until melted. Stir in the vanilla extract and cinnamon
- Pour the liquid mixture over the dry ingredients and stir until evenly coated
- Spread the mixture on a baking sheet lined with baking parchment
- Bake for 20-25 minutes, stirring halfway through, until golden brown
- Let cool, then mix in any optional add-ins before storing
Pumpkin seed pesto
Ingredients:
- 50g fresh basil leaves
- 50g pumpkin seeds
- 50g grated Parmesan cheese
- 2 garlic cloves
- 120ml olive oil
- Salt and pepper to taste
- Optional: lemon juice for extra flavour
Instructions:
- In a food processor, combine basil, pumpkin seeds, Parmesan cheese, and garlic
- Pulse until the mixture is finely chopped
- With the processor running, slowly add olive oil until the pesto reaches your desired consistency
- Season with salt and pepper (add lemon juice if desired)
- Serve over pasta, spread on sandwiches, or use as a dip
By incorporating these delicious recipes into your diet, you can enjoy the benefits of pumpkin seeds while adding variety to your meals. Whether you choose raw or cooked seeds, both can support your efforts to manage your ED naturally.
Frequently asked questions about erectile dysfunction
Do pumpkin seeds improve erectile dysfunction?
Pumpkin seeds contain nutrients like zinc and antioxidants, which may support testosterone levels and blood circulation, potentially benefiting erectile function.
What are the benefits of eating pumpkin seeds for sexual health?
Pumpkin seeds contain zinc, essential for testosterone production, and antioxidants that support blood flow, potentially benefiting sexual function.
How should I include pumpkin seeds in my diet to improve erectile function?
Incorporate pumpkin seeds into salads, yoghurts, or smoothies, or snack on them raw. They provide zinc and healthy fats beneficial for sexual health.
