5 Science-Backed Health Benefits Of Pumpkin Seed Oil & How To Use It

Here's what to know about the top science-backed benefits of pumpkin seed oil, and how to get the most out of the ingredient.

Similar to olive oil, it has a relatively low smoke point—only 320 degrees Fahrenheit. When heated beyond this temperature, the oil begins to burn and release pro-inflammatory free radicals. This means it isn't ideal for high-heat cooking. It is, however, excellent in marinades and drizzled over roasted vegetables.

In addition to its uses in the kitchen, pumpkin seed oil can also be consumed as a supplement. The benefits of pumpkin seed oil for the skin and hair have been embraced by the beauty industry, making it an up-and-coming mainstay in masks, serums, and other beauty products.

Each 15-mL2 (about 1 tablespoon) serving of pumpkin seed oil contains:

The vitamin E content of the oil also depends on the content of the seeds and can vary greatly5. Pumpkin seed oil is also rich in carotenes with the majority being lutein followed by beta-carotene.

Pumpkin seed oil can offer a variety of health benefits, thanks in part to its antioxidants like carotenoids and vitamin E. Here are the main ones that science has explored:

Clinical studies1 have shown that pumpkin seed oil may be beneficial in treating cardiovascular issues in menopausal women as well.

Pumpkin seed oil also has benefits for males, including helping improve symptoms of an enlarged prostate6, also known as benign prostate hyperplasia. It may also help temper an overactive bladder7 when consumed in high doses.

"Pumpkin seed oil has squalene, which has been used in cosmetics for skin and hair," adds Miller. There's also some preclinical8 and clinical research9 to show that pumpkin seed oil can help aid in hair growth. To take advantage of these properties, beauty insiders recommend adding three to five drops of the oil to your shampoo.

The vitamin E10 in pumpkin seed oil can help protect the body from free radicals that accelerate aging. Miller adds that its vitamin C can help further reduce oxidative stress11. This makes it a healthy oil to ease inflammation in the body when consumed in moderation.

One 2015 study found that swapping saturated fat for pumpkin seed oil12 resulted in an improvement in nonalcoholic fatty liver disease (which is often triggered by high cholesterol) and atherosclerosis (the thickening or hardening of the arteries due to cholesterol buildup).

When eating pumpkin seed oil, it's best to follow the same guidelines that you would when incorporating any type of oil into your diet. Aim to consume whole food sources of fat first (avocados, nuts, and seeds are all great options) and use oil occasionally and sparingly. (i.e., lightly sear your food in a thin coat of oil instead of deep frying it).

How does pumpkin seed oil compare to other oils? Here's a look at a few popular alternatives.

That's because pumpkin seed oil's smoke point is 320 degrees Fahrenheit; while olive oil's is 350 degrees (for extra-virgin) or 420 degrees (for regular).

Popular for frying because of its high smoke point (400 degrees), canola oil tends to be a highly processed oil, and it has less nutritional value compared to pumpkin seed oil.

Coconut oil is popular among those who follow the keto diet, but Miller adds that pumpkin seed oil is keto-friendly too. "Pumpkin seed oil is a nutritive keto-friendly oil providing a nice profile of nourishing essential fatty acids rich in vitamins, minerals, and phytocompounds," she says.

Pumpkin seed oil has plenty of healthy properties, and many people enjoy its nutty taste and culinary uses, as well as beauty and skin care possibilities. To dive deeper into pumpkin seed oil and other minimally processed alternatives, explore our resources on oils that are beneficial for health and cooking—as well as those that aren't.