Pumpkins, native to North America, particularly the southern United States and northeastern Mexico, have been cultivated and utilized since as early as 7000 BC. These mature winter squashes have a long history of being used for both food and festive purposes.
In the United States and Canada, pumpkin pulp is commonly used to make pies, especially around Thanksgiving. The hard outer shell of the pumpkin is traditionally carved into jack-o-lanterns for Halloween and fall festivals. Pumpkin seeds are roasted and consumed as snacks, often found in North American markets alongside peanuts and sunflower seeds.
Pumpkin seeds can also be pressed to extract oil, which is used in cooking and dietary supplements. Here, we will explore the various potential health benefits of pumpkin seed oil and how it might enhance your overall wellness and vitality.
Top 5 Potential Health Benefits of Pumpkin Seed Oil
Pumpkin seed oil offers several health benefits for both men and women. Let's dive into the top five potential benefits:
Pumpkin Seed Oil May Help Hair Loss
Research indicates that pumpkin seed oil, both when taken orally and applied topically, can promote hair growth in men, women, and animals. For example, a study found that mice experienced an increase in hair growth after three weeks of topical application of pumpkin seed oil. Similarly, women with hair loss saw increased hair growth after three months of using the oil topically.
Another study involving men with hair loss revealed that those who took 400 mg of pumpkin seed oil daily for 24 weeks had four times the hair growth compared to those who received a placebo. The men using pumpkin seed oil also reported higher scores in hair loss improvement.
Pumpkin Seed Oil May Benefit Urinary Tract Health
Overactive bladder can be a challenging condition, causing frequent trips to the restroom and negatively affecting one's lifestyle. Pumpkin seed oil may offer a solution to this issue. A study found that a daily intake of 10 grams of pumpkin seed oil for 12 weeks significantly reduced overactive bladder symptoms.
Researchers measured urinary function using the Overactive Bladder Symptom Score (OABSS) and found that pumpkin seed oil from Cucurbita maxima notably decreased the OABSS in participants. The study concluded that extracts from C. maxima and C. pepo are effective for managing urinary disorders like overactive bladder in humans.
Pumpkin Seed Oil May Help Enlarged Prostate
An enlarged prostate, a common condition known as benign prostatic hyperplasia (BPH), can obstruct urine flow and cause urinary difficulties in men. Pumpkin seed oil supplements have shown benefits for men with BPH. In one study, men with BPH who took 320 mg of pumpkin seed oil daily for 12 months reported improved quality of life, better urinary flow, and reduced symptoms.
It is believed that testosterone levels influence prostate growth, with a metabolite called dihydrotestosterone (DHT) accumulating in the prostate and causing enlargement. Nutrients in pumpkin seeds may prevent the conversion of testosterone to DHT, reducing its effects on prostate growth. Additionally, zinc, an essential element for proper prostate function, is abundant in pumpkin seeds.
Men with BPH often have lower prostate zinc levels and excrete higher amounts of zinc in urine. Consuming pumpkin seeds as a snack several times a week can provide nearly half the recommended daily allowance of zinc, benefiting prostate health.
Pumpkin Seed Oil May Improve Heart Health
Rich in healthy fats, antioxidants, and fiber, pumpkin seed oil can contribute to lowering cholesterol levels and promoting heart health. Regular consumption of pumpkin seed oil may reduce the risk of heart disease and support overall cardiovascular well-being.
Pumpkin Seed Oil: A Nutrient-Dense Food
Packed with nutrients, pumpkin seed oil is a great way to introduce beneficial phytonutrients into your diet.
While all oils are fats, pumpkin seed oil is composed of healthy fats, including polyunsaturated and monounsaturated fatty acids. These fatty acids are known for their heart health benefits. The high concentration of linoleic acid in pumpkin seed oil not only supports heart health but also aids in blood sugar regulation. Just one tablespoon of pumpkin seed oil contains 14 grams of fat and 120 calories.
In addition to zinc, pumpkin seed oil is rich in essential minerals such as potassium, calcium, magnesium, iron, and phosphorus. Each of these minerals plays a crucial role in maintaining your overall health and well-being.
Pumpkin seed oil is also abundant in disease-fighting antioxidants, which can help lower your risk of chronic illnesses and premature aging. Rich in carotenoids and polyphenols, these powerful antioxidants work to reduce chronic inflammation in the body.
How to Use Pumpkin Seed Oil
There are various ways to incorporate pumpkin seed oil into your diet. You can consume pumpkin seeds either raw or roasted. Pumpkin seed oil itself can be used in foods, preferably added after cooking due to its low smoke point, which is lower than most other cooking oils. Adding pumpkin seed oil as a topper after cooking allows you to enjoy its savory, nutty flavor in a healthy way. Drizzling the oil over a salad is a practical method to incorporate it into your meals. Avoid using pumpkin seed oil for frying or sautéing.
Pumpkin seed oil supplements are another excellent option for consuming this nutrient-rich oil. Supplements often come in capsule form but are also available in liquid form. The liquid form can be taken orally and applied topically on the skin and scalp.
There is no recommended daily allowance for pumpkin seed oil, so it's best to follow the dosing instructions provided on the supplement packaging.
Risks of Pumpkin Seed Oil
Pumpkin seed oil is generally considered safe with few potential side effects.
However, an allergic reaction is possible for individuals who are allergic to pumpkin or pumpkin seeds. This allergy can be triggered by either ingesting the oil orally or applying it topically.
Due to its high fat content, it is important to consume pumpkin seed oil in moderation to avoid potential unwanted weight gain. For example, one cup of pumpkin seeds contains 285 calories.
Pumpkin seeds are also high in fiber, which can cause gas, bloating, or constipation if consumed in large quantities at once. While a high-fiber diet can help reduce constipation over time, eating a lot of fiber at one time can lead to constipation.
Before adding pumpkin seed oil to your supplement regimen, it is advisable to consult with your doctor.
Takeaway:
Pumpkins have been used as a domestic plant for food for thousands of years. Pumpkin seed oil offers numerous health benefits that can enhance your overall health and wellness.
From heart health to urinary bladder support, pumpkin seed oil may help reduce blood pressure and alleviate symptoms of an overactive bladder.
Benign prostatic hyperplasia (BPH) is a common condition in men. Pumpkin seed oil may help reduce and prevent prostate enlargement while alleviating symptoms of BPH.
Hair loss is a concern for both men and women. Studies indicate that taking pumpkin seed oil orally or applying it topically can help reduce hair loss and promote hair growth.
Packed with vital nutrients and healthy unsaturated fats, pumpkin seed oil can be a beneficial addition to a healthy lifestyle. Rich in antioxidants, it can help decrease chronic inflammation and reduce the risk of chronic illness.