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Medically reviewed by Elizabeth Barnes, RDN
Key Takeaways
- Pumpkin seed oil might help lower blood pressure and protect heart health.
- Taking pumpkin seed oil could improve urinary function and prostate health.
- A typical serving is 1 to 2 tablespoons daily.
Pumpkin seed oil is packed with nutrients that may benefit your heart, liver, and brain. Discover how adding this oil to your diet can support your overall health.
1. It Contains Antioxidants
Pumpkin seed oil is rich in antioxidants, including zinc and carotenoids, which may help neutralize free radicals.
It's important to note that many claimed benefits of pumpkin seeds are based on observational studies rather than clinical trials.
2. It May Lower Blood Pressure and Protect Your Heart
Research suggests that pumpkin seed oil may help lower blood pressure and support heart health.
Pumpkin seed oil may help improve cholesterol levels, lower triglycerides, and protect the heart by boosting nitric oxide. Switching from saturated fats to pumpkin seed oil could also lower the risk of clogged arteries, said Lina Begdache, PhD, RDN, a dietitian-nutritionist and associate professor of health and wellness studies at Binghamton University, State University of New York.
3. It May Reduce Liver Inflammation
Virgin pumpkin seed oil contains phytochemicals that combat inflammation. Studies indicate it may lower inflammatory markers and reduce liver inflammation in non-alcoholic fatty liver disease.
4. It May Support Prostate and Bladder Health
Pumpkin seed oil may support prostate and bladder health. Research suggests that taking 500–1000 mg daily can enhance urinary function in men with an enlarged prostate, reducing symptoms by over 40%.
Additionally, it is associated with benefits for overactive bladder and overall prostate well-being. It may also support reproductive health, according to Begdache.
5. It May Improve Memory
"Pumpkin seed oil may also enhance memory and cognitive function, and provide overall hormonal and metabolic balance," Begdache said.
"Altogether, it strengthens your body’s defenses, supports vital organs, and promotes long-term wellness," she added.
How Much Should You Take?
A typical serving of pumpkin seed oil daily is 1 to 2 tablespoons.
Despite the list of health benefits demonstrated in the available research, the tangible health effects will likely be quite minimal from such a small serving size, said Matthew J. Landry, PhD, RDN, an assistant professor of population health and disease prevention at UC Irvine Joe C. Wen School of Population & Public Health.
But keeping your portions small matters when it comes to calories. "Like other oils, pumpkin oil is calorically dense," Landry explained.
Should You Try It?
Pumpkin seed oil is generally safe and well-tolerated. In studies, Begdache said that nearly all participants reported no side effects from therapeutic doses.
However, it is important to distinguish between pumpkin seed oil and pumpkin plant extract. The latter has been linked to reduced sperm count in animal studies.
"As with any supplement, individuals with chronic conditions or those taking medications should consult a healthcare provider before starting regular use," Begdache said.
Read the original article on Verywell Health
