A popular cooking oil and supplement is pumpkin seed oil. It has a strong flavor and a vivid red-orange colour, and it is also a very versatile component. It can also be a fantastic complement to a balanced, healthful diet and has been linked to a lengthy number of advantages. This article examines pumpkin seed oil’s possible health advantages and disadvantages in detail, as well as how to incorporate it into your diet.
Pumpkin seed oil: what is it?
Pumpkin seed oil, also known as pepita oil, is an oil that is extracted from pumpkin seeds. It has a distinct, nutty flavour that complements a variety of delectable recipes and is frequently used as cooking oil. Additionally, it is offered as a supplement in handy, user-friendly capsule form and is present in a variety of hair treatments and serums. It also contains several vital nutrients and has been linked to a number of remarkable health advantages.
Nutrition of pumpkin seed oil:
The majority of the 14 grams of fat in a 1-tablespoon (15-mL) portion of pumpkin seed oil comes from monounsaturated and polyunsaturated fatty acids (1Trusted Source).
Linoleic acid, an omega-6 fatty acid that may be linked to better blood sugar regulation and heart health, is especially abundant in pumpkin seed oil (2Trusted Source, 3Trusted Source, 4Trusted Source).
Furthermore, pumpkin seed oil has a high concentration of antioxidants, including carotenoids and polyphenols, which may help prevent chronic illness and inflammation.
Pumpkin seed oil’s advantages
Numerous possible health advantages have been connected to pumpkin seed oil.
May promote the health of the urinary tract
Supplements containing pumpkin seed oil are frequently used to support prostate health.
They appear to be particularly helpful in treating benign prostatic hyperplasia (BPH), a disorder where the prostate gland enlarges and can obstruct urine flow (6Trusted Source).
One previous study found that consuming 320 mg of pumpkin seed oil daily for a year improved quality of life, decreased symptoms, and increased urine flow in 47 men with BPH.
Pumpkin seed oil may also help treat other urinary tract conditions, according to some research.
For example, a study involving 45 participants found that taking 10 grams of pumpkin seed oil every day for 12 weeks decreased overactive bladder symptoms (8 Trusted Source).
Enhances cardiac health, pumpkin seed oil may be suitable for heart health, according to several research.
Pumpkin seed oil supplementation raised HDL (good) cholesterol in 35 postmenopausal women, according to another 2011 study (10Trusted Source).
Similar results have been seen in several earlier animal research, suggesting that pumpkin seed oil may lower blood pressure and triglyceride and cholesterol levels (11Trusted Source, 12Trusted Source).
To find out how pumpkin seed oil might impact heart health in the general population, more high-calibre human research is necessary.
Might promote the growth of hair
To promote healthy hair development, pumpkin seed oil is occasionally used topically or taken as a supplement.
For 24 weeks, 76 men who were experiencing hair loss were given either 400 mg of pumpkin seed oil or a placebo daily.
Three grams of pumpkin seed oil taken daily significantly improved blood vessel stiffness and function in one small study of postmenopausal women, which may help avoid high blood pressure.
Compared to the control group, participants who took pumpkin seed oil at the end of the trial reported four times more hair growth and higher scores on measures of hair loss improvement (13 Trusted Source).
When used topically over a three-month period, pumpkin seed oil was also found in another small study to promote hair growth in women experiencing hair loss (14Trusted Source).
Similarly, a study on animals revealed that after three weeks, mice’s hair growth rose when pumpkin seed oil was applied topically.
Possible drawbacks to using pumpkin
When used sparingly, pumpkin seed oil is generally regarded as safe and has very few adverse effects.
Pumpkin seed oil allergies are incredibly uncommon. However, they might cause adverse effects in some people after ingesting the oil or using it topically (17Trusted Source).
You should stop using pumpkin seed oil right away and consult your doctor if you experience any adverse side effects.
Before taking pumpkin seed oil as a supplement, you should also speak with your doctor, particularly if you are taking medication or have any underlying medical conditions.
How to utilize it
A popular cooking oil, pumpkin seed oil has a deep, nutty flavour.
It is particularly effective when used in marinades and salad dressings or when it is used as a finishing oil and poured over cooked food.
However, it might not be the most excellent option for recipes that call for frying or sautéing because it has a lower smoke point than other kinds of cooking oil.
As a supplement, pumpkin seed oil is also easily accessible and may be bought from a variety of natural health stores and internet vendors.
The majority of products include 1,000–2,000 mg of pumpkin seed oil per serving, despite the fact that there is not an official suggested dosage at this time.
Some hair products also include it, and they usually recommend applying it to your scalp a few times a month.
Try combining 1–2 tablespoons (15–30 mL) of pumpkin seed oil with an equal amount of coconut oil to create your DIY hair mask, then massage it into your scalp.
Before rinsing it off with shampoo and conditioner, let it sit for at least 20 to 30 minutes or overnight.
In summary, pumpkin seed oil is high in antioxidants and heart-healthy lipids.
Studies on both humans and animals have demonstrated that it can promote urinary tract health, boost hair development, and strengthen the heart.
It is also incredibly adaptable and can be applied to the scalp, mixed with other oils, or used as cooking oil or as a supplement.
Nutrients found in pumpkin seed oil may provide a number of health advantages for your skin, urinary tract, and other body areas. It can be used in cooking, but it is also available as a capsule.
Pumpkins may be used for more than just making the ideal pie or decorating for a festive fall season. For instance, there might be some health advantages to using pumpkin seed oil.
Pumpkin seed oil may improve heart and urinary health, according to some research. Along with linoleic and oleic acid, it is rich in vitamins and has several anti-inflammatory qualities.
Please find out more about the possible health advantages of pumpkin seed oil and how to inject it into your daily routine below.
Impacts on Mental Health
A 2020 review suggests that antidepressant chemicals may be present in pumpkin seeds. In the study, the researchers compared the antidepressant properties of pumpkin seeds to those of tryptophan and hydroxytryptophan, two possible treatments for depression.
The authors of the article point out that additional study is required to comprehend how pumpkin seeds could alleviate sadness fully.
Impacts on skin and hair
A 2014 study (Trusted Source) suggests that pumpkin seed oil may have a beneficial effect on hair growth. Male participants in the study who took 400 mg of pumpkin seed oil daily for 24 weeks experienced 40% more hair growth than those in the placebo group, which only experienced 10%.
An additional 2019 study, Trusted Source, investigated the ability of pumpkin seed oil to promote hair development in mice. The mice’s hair growth was stimulated by topical pumpkin seed oil, which the researchers concluded has potential as a substitute treatment for male pattern alopecia.
Impacts on cardiac health
Consuming large amounts of saturated fats can raise low-density lipoprotein (LDL), or “bad,” cholesterol, according to the American Heart Association (AHA)Trusted Source. Your chance of developing heart disease and stroke may rise as a result.
But pumpkin seed oil is the “healthy” sort of fat since it is polyunsaturated. Unsaturated fats, such as pumpkin seed oil, can support heart health.
A 2019 study By enhancing artery pressure and blood flow, pumpkin seed oil may also help prevent and treat hypertension in postmenopausal women, according to Trusted Source.
Consequences for prostate health
The 2020 study suggests that those with prostate issues may benefit from the effects of pumpkin seed oil.
The review’s animal and human research demonstrates how pumpkin seed oil may help with the symptoms of benign prostatic hyperplasia (BPH), a condition in which the prostate enlarges without malignancy.
One such trial in the analysis indicated that giving subjects a combination of saw palmetto and pumpkin seed oil reduced their symptoms.
To fully comprehend the precise mechanisms underlying these possible advantages, more research is needed.
Impacts on the health of the urinary system
The qualities of pumpkin oil may aid in the treatment and prevention of specific urinary problems, including an overactive bladder and urinary dysfunction brought on by BPH, per research published in a 2017 review (Trusted Source).
To determine the efficacy and potential of pumpkin seed oil in managing urinary health, especially urinary problems unrelated to BPH, more research is needed.
Risks and side effects of pumpkin seed oil
According to the AHATrusted Source, if you don’t usually eat much fibre, you may experience some stomach upset when you start eating pumpkin seeds. This is because they’re such a good source of fibre.
They also caution you to be aware of other ingredients in products that contain pumpkin seed oil or pumpkin, like pumpkin-flavoured desserts or drinks that may be high in sugar.
How can I get pumpkin seed oil?
Like flax seed, you’ll find pumpkin seed oil in a liquid or concentrated pill form. You can usually find it in health stores or through an online health retailer.
A 2020 assessment of pumpkin seeds finds that further research is required to fully understand their safety and efficacy as a functional food, despite some research suggesting that pumpkin seed oil is clinically safe Trusted Source.
Always consult your physician before beginning a new supplement regimen. To make sure you are getting the proper quantity of nutrients, your doctor can advise you on the ideal dosage of pumpkin seed oil to take.
If you have any adverse effects from eating pumpkin seeds, like an upset stomach, they can also be helpful.
The bottom line
We may benefit from the antidepressant and antioxidant properties of pumpkin seed oil. Potential advantages for human cardiac, brain, and urinary health have been suggested by specific research.
However, it is crucial to keep in mind that additional research is required before experts can fully comprehend the efficacy and safety of pumpkin seed oil, as well as its potential as a treatment for a number of ailments.
If you would like to begin using pumpkin seed oil, consult your physician. In order to address particular health concerns, they can advise you on the safest dosage to take as well as any further treatment alternatives.
