Pumpkin Seed Oil Is Heart Healthy and Anti-Inflammatory—Here's Every Benefit to Know

As soon as summer ends, we start consuming pumpkin in every shape and form—pie, bread, lattes, snacks, you name it. And not only is pumpkin a nutritious fruit and pumpkin seeds a nutritious snack, but pumpkin seed oil offers some exciting health benefits and can add flavor to sweet and savory dishes all season long.

As the name reveals, pumpkin seed oil is the oil extracted from pumpkin seeds, and its especially beneficial to supporting a healthy heart. To understand the full range of the health benefits that pumpkin seed oil offers, as well as how to incorporate it into your daily lifestyle, here's everything you need to know.

Pumpkin Seed Oil Benefits

1. It’s a polyunsaturated fat, important for heart health, immunity, and more. 

"Pumpkin seed oil is a heart-healthy polyunsaturated fat rich in omega-3 and -6 fatty acids," says Bethany Doerfler, MS, RDN, a clinical research dietitian at the Northwestern University Feinberg School of Medicine. 

“Unsaturated fats, including polyunsaturated fats, are one of the main types of fats, opposing saturated and trans fats,” explains Christina Manian, RDN, registered dietitian and nutrition writer. “Polyunsaturated fats include omega-3 and omega-6 fatty acids—of which omega-3s are anti-inflammatory, while omega-6s are pro-inflammatory. Both are important in maintaining a healthy and effective immune system.”

2. It helps lower bad cholesterol and raise good cholesterol.

Pumpkin seed oil also contains high levels of phytosterols, a plant-based structure similar to the body's cholesterol. These compounds, in addition to the unsaturated fats found in this unique oil, can help to reduce bad cholesterol and raise good cholesterol in the body by "improving the health and movement of the blood vessels," Doerfler says. 

3. It has potent anti-inflammatory plant compounds like polyphenols.

“Pumpkin seed oil is full of plant compounds and polyphenols,” says Manian, citing a 2022 review. “These are associated with significant inflammation reduction in the body, supporting immune health and chronic disease reduction.” 

4. It shows several promising health benefits for menopausal women.

According to the same 2022 review above, clinical study findings suggest that pumpkin seed oil is beneficial “in the treatment of cardiovascular problems of menopausal women and ailments associated with imbalance of sex hormones.” 

Manian shares another randomized control trial that found pumpkin seed oil may help alleviate hypertension (high blood pressure) in menopausal women, and adds that since [it’s] is a good source of phytoestrogens, “it may also have other menopause benefits, like hot flash relief.”

5. Early research suggests pumpkin seed oil may help prevent or delay hair loss.

Doerfler notes that additional research is needed to understand the role of pumpkin seed oil as a treatment for alopecia, though there is some promising budding research on this oil’s ability to combat hair loss concerns. Manian points to a 2021 study that showed topical use of pumpkin seed oil was associated with better hair health and increased hair regrowth in women with female pattern hair loss. An older study from 2014 found the same benefit in men with androgenetic alopecia.

Recommended Daily Serving of Pumpkin Seed Oil

Doerfler says that a healthy daily serving of pumpkin seed oil is approximately 2 teaspoons, which contains 80 calories and 9 grams of fat. "With all fats, we are more interested in the types of fats one is consuming (opt for plant-based over animal fats) than the specific amounts," she says. "A balance of nuts/seeds/plant-based oils and avocado provide the most heart-healthy approach." She also encourages the consumption of pumpkin seeds, which are rich in magnesium, potassium, and fiber.

How to Cook With Pumpkin Seed Oil

Like olive oil, pumpkin seed oil has a very low smoke point (about 320°F), so avoid using it to sauté or sear meat and vegetables. Instead, Doerfler likes drizzling this mild, nutty oil as a finishing touch on top of cooked fish, roasted root vegetables, and in soups or smoothies. If a recipe calls for coconut or avocado oil, feel free to swap in pumpkin seed oil.

How to Store Pumpkin Seed Oil

When shopping for pumpkin seed oil, look for cold-pressed or expeller-pressed oil for maximum health benefits and purity. Pumpkin seed oil is usually sold in a can or dark glass jar, which helps to prolong its shelf life. Doerfler recommends storing pumpkin seed oil in a cool cabinet or in the refrigerator, as it spoils easily in warm temperatures.

Who Should Avoid Pumpkin Seed Oil?

“As long as it’s consumed in moderation, it should be safe for most people,” Manian says. “ It’s always a good idea to speak with your healthcare provider about any concerns you might have, especially if you have any pre-existing conditions.”