Pumpkin seed oil is a popular edible oil and supplement that comes from the seeds of pumpkins. With its unique nutty flavor, it's perfect for a variety of delicious recipes.
It's also sold in convenient capsule form, making it easy to consume. On top of its great taste, pumpkin seed oil is packed with essential nutrients that bring numerous health benefits, making it a fantastic addition to a balanced diet.
What Are the Nutrients in Pumpkin Seed Oil?
Pumpkin seed oil is rich in heart-healthy lipids. In fact, just 15 ml of pumpkin seed oil contains 14 grams of fat, most of which are polyunsaturated and monounsaturated fatty acids. These beneficial lipids are linked to improved cardiovascular health. Additionally, pumpkin seed oil contains a variety of powerful antioxidants, including polyphenols and carotenoids, which help prevent inflammation and chronic diseases.
The Top 8 Health Benefits of Pumpkin Seed Oil
1. Boosts Heart Health
Pumpkin seeds are a great source of antioxidants, magnesium, zinc, and fatty acids, all of which support heart health. Research shows that pumpkin seed oil can lower high blood pressure and high cholesterol, two major risk factors for heart disease.
The reason may lie in pumpkin seeds' ability to boost the production of nitric oxide in the body. Nitric oxide helps dilate blood vessels, improve blood flow, and reduce the risk of plaque buildup in arteries. In a small study involving postmenopausal women, taking 3 grams of pumpkin seed oil daily improved vascular stiffness and function, which could help prevent high blood pressure.
2. Supports Prostate Health and Urinary Function
Pumpkin seed oil is often used as a supplement to promote prostate health, particularly in treating benign prostatic hyperplasia (BPH), a condition marked by prostate swelling that obstructs urinary flow. Pumpkin seed oil contains an active component that mimics male hormones, helping to prevent prostate swelling and reduce symptoms such as frequent urination, urgency, and difficulty urinating. This compound also reduces initial prostate swelling, making pumpkin seed oil an effective treatment and preventive measure for prostate health.
3. Helps Lower Blood Sugar
Animal studies show that pumpkin, pumpkin seeds, and pumpkin seed powder can help lower blood sugar levels, which is crucial for diabetes management. Several studies have found that pumpkin juice or seed powder supplementation can lower blood sugar levels in people with type 2 diabetes.
The high magnesium content in pumpkin seeds may be a key factor in this effect. One study involving over 127,000 people found that magnesium-rich diets reduce the risk of developing type 2 diabetes by 33% in men and 34% in women.
4. Promotes Hair Growth
Pumpkin seed oil is sometimes used as a supplement or topical treatment to support hair health. In one study, 76 men with hair loss took either 400 ml of pumpkin seed oil or a placebo every day for 24 weeks. Those who took pumpkin seed oil had significantly more hair growth, with hair density four times greater than the placebo group. Another small study found that when applied topically for 3 months, pumpkin seed oil also helped women experiencing hair loss.
5. Eases Menopausal Symptoms
A study found that pumpkin seed oil can help alleviate some symptoms of menopause, such as hot flashes, joint pain, and headaches, improving the quality of life during this phase.
6. Supports Mental Health
The compounds in pumpkin seed oil help boost memory. Additionally, its high tryptophan content has been shown to effectively treat social anxiety disorder. Tryptophan, when broken down in the body, forms serotonin, which promotes sleep. Pumpkin seed oil may also help with insomnia. Since tryptophan helps increase serotonin levels, it can give you that feel-good boost.
7. Improves Sleep Quality
If you struggle with sleep issues, try taking 5–10 ml of pumpkin seed oil before bed. Pumpkin seed oil is a natural source of tryptophan, an amino acid known to promote sleep. Consuming around 1 gram of tryptophan daily can improve sleep. The zinc in pumpkin seed oil also helps convert tryptophan into serotonin, which is then converted into melatonin, a hormone that regulates sleep cycles. Additionally, pumpkin seed oil is an excellent source of magnesium, which is also linked to better sleep.
8. Boosts Skin Health and Beauty
Pumpkin seed oil is rich in vitamin E, zinc, omega-3 fatty acids, omega-6 fatty acids, and antioxidants. These nutrients help maintain skin moisture, fight free radicals, and keep skin youthful. The oil's high zinc and vitamin E content can also improve skin tone, speed up wound healing, prevent acne, and promote skin metabolism. The beta-carotene in pumpkin seeds can also protect the skin from sun damage.
Potential Side Effects of Pumpkin Seed Oil
There are no known severe side effects of pumpkin seed oil, and it generally doesn't interact negatively with other foods or medications. However, like all oils, overconsumption can lead to digestive discomfort. A small number of people may be allergic to pumpkin seed oil and could experience adverse reactions when consumed or applied to the skin.
Additionally, pumpkin seed oil has a blood pressure-lowering effect, so people taking blood pressure medications should consult a healthcare professional before using it.
How to Take Pumpkin Seed Oil
For health benefits, taking 5-10 ml of pumpkin seed oil on an empty stomach each day is ideal. Remember, moderation is key—don't overconsume any nutrient. The easiest way to incorporate it into your routine is by taking 5 ml of pumpkin seed oil daily or mixing it into yogurt for a nutritious twist.
Be mindful when buying pumpkin seed oil, as some manufacturers may mix in cheaper oils like sunflower or canola oil, so it's best to choose products from reputable brands.
Lykkers, now that you know all the amazing ways pumpkin seed oil can boost your health and beauty, why not add it to your routine today? You'll feel the difference!
10 incredible Pumpkin Seed Oil benefits
Video by MEDI LAB ZONE
