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Pumpkin Seeds Benefits For Sperm

Do you want to boost your sperm health? Pumpkin seeds benefits sperm in various ways. Add this to your diet to improve sperm health. Read to know more.

4 min read
Pumpkin Seeds Benefits For Sperm

How are Pumpkin Seeds Good for Health?

Pumpkin seeds are a man's best friend. Packed with antioxidants and zinc, this superfood is all you need to boost your fertility. Let us have a look at the reasons why pumpkin seeds benefit sperm.

How Do Pumpkin Seeds Benefit Sperm?

Inflammation of your prostate gland may hamper sperm motility. The anti-inflammatory properties and antioxidants in pumpkin seeds counter inflammation. This ensures better sperm motility and boosts overall reproductive health. Some of the benefits of pumpkin seeds for sperm health are as follows:

1. Pumpkin Seed Improves Prostates Health

Men's prostate (a gland that produces semen) tends to get weaker as they age.

What if you have something in your kitchen to boost your prostate health?

According to research, pumpkin seeds strengthen the prostate gland. It also balances hormone levels. Regular consumption may help with BPT- Benign prostate hyperplasia (a condition that causes urination problems due to enlarged prostate glands).

2. Pumpkin Seed Enhances Male's Fertility

Are you facing fertility issues? If yes, then lower levels of zinc in your body might be one reason. Zinc is known to improve sperm quality and improve fertility. Pumpkin seeds are packed with zinc and promote good sperm health.

3. Pumpkin Seed Boosts Testosterone Levels

If you are trying to achieve pregnancy, you should snack on some pumpkin seeds. Why?

  • Pumpkin seeds have phytosterol, which improves testosterone levels. High testosterone levels mean high sperm quality.
  • Pumpkin seeds have Omega 3 and fatty acids that improve semen volume.

Also read: How to eat Flax Seeds? 6 best Flax Seeds recipes to try

4. Pumpkin Seeds are Packed with Nutrients

Pumpkin seeds are full of beneficial nutrients such as protein, magnesium, zinc, manganese, phosphorus, iron, and potassium. All of these vitamins and minerals are great for your sexual health. Potassium present in pumpkin seeds increases sperm density (sperm count).

5. Pumpkin Seed Gives You a Better Sleep

Your sleeping pattern can affect your sexual health. Studies have shown that getting less or disturbed sleep can bring down testosterone levels. It also disturbs your sperm count and declines sperm health. Pumpkin seeds have tryptophan (amino acid) that helps you sleep better.

All the points mentioned above explain how pumpkin seeds benefit sperm and promote fertility among men. Here is how to incorporate pumpkin seeds into your diet:

How to Use Seeds for Improved Sperm

Pumpkin seeds are what your sperms need to be healthy. Incorporating this into your daily diet can do wonders for your sexual and overall health. You can have these seeds raw or in the form of pumpkin seed oil.

Pumpkin seeds oil's uses and benefits are abundant. Pumpkin seeds vitamins and minerals are what make it a wholesome snack.

When to Have Pumpkin Seeds?

The best time to have it is before bed as it improves sleep quality.

Since pumpkin seeds are good for health, you can even replace them with your late-night fried nibbles.

How Many Pumpkin Seeds to Have?

  • Approximately 30 grams or a quarter cup of pumpkin seeds are enough to give you all the essential nutrients.
  • In the case of Benign Prostate Hyperplasia (BPH), one should have at least 5 grams twice a day.
  • You can even have 1-2 capsules of pumpkin seed oil daily.

Ways to Incorporate Pumpkin Seeds in Your Diet

1. Soak Pumpkin Seeds Overnight and Eat

The benefits of pumpkin seeds and sunflower seeds amplify when soaked. Soak pumpkin seeds in the water overnight and eat them in the morning.

2. Make a Smoothie Using Pumpkin Seeds

Pumpkin seeds are good for weight gain. You can have them in a smoothie and healthily gain weight.

Ingredients for a Smoothie Using Pumpkin Seeds

  • 1 ripe peeled banana
  • 1 tbsp soaked pumpkin seeds
  • 8 almonds
  • 1 teaspoon honey
  • 1 cup milk
  • 2 teaspoons peanut butter
  • 3 ice cubes

Method for a Smoothie Using Pumpkin Seeds

In your grinder, add all the ingredients mentioned above and mix well for about 30-60 seconds. Add some ice cubes to your smoothie, and enjoy it cold!

3. Use Pumpkin Seed as a Salad Topping

Ingredients for Pumpkin Seed Salad

  • ½ cup pumpkin seeds
  • 1 package spinach
  • ½ cup dried cranberries
  • ¼ cup parmesan cheese
  • ⅛ tsp ginger
  • ⅛ tsp garlic


  • ¼ cup olive oil or any vegetable oil
  • 2 tsp vinegar
  • 2 tsp mayonnaise
  • 1 tsp honey

Method for Pumpkin Seed Salad

  • Toast your pumpkin seeds for 2 minutes in a pan.
  • In a small bowl, whisk all the dressing ingredients.
  • In another large bowl, combine spinach, cranberries, cheese and top it up with roasted pumpkin seeds.
  • Serve it with dressing.

4. Roast the Pumpkin Seeds and Eat it as a Snack

White pumpkin seeds' benefits for health make it a filling and nutritional snack. This is the easiest way to consume pumpkin seeds. Add some drops of olive oil to your pan and roast pumpkin seeds for 2 minutes. You can even add some spices on top. Your crunchy go-to snack is ready.

Since pumpkin seeds are good for the sexual and overall health of a man, they can be consumed as an evening snack.

Also read: 6 benefits of Sabja seeds


Pumpkin seeds benefit sperm, and the above facts backed by science prove it correct. Start including this in your diet if you face any fertility issues or if you want to boost overall sperm health.