This Underrated Anti-Inflammatory Oil Supports Hormone Health

Extracted from the seeds of pumpkins via a cold press process1 that is highly intensive and manual, pumpkin seed oil is popular worldwide for its rich, nutty flavor.

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.

Summary

Loved for its rich, nutty flavor, pumpkin seed oil has a low smoke point and can be used in everything from marinades to dressings. It's also nourishing for the hair and skin when applied topically.

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1.

It may be beneficial for women's hormonal health.

Ali Miller, RD, LD, CDE integrative dietitian and author of The Anti-Anxiety Diet explains that pumpkin seed oil can be beneficial for hormonal health because of the presence of multiple omega-3 fatty acids. “It is a good choice for hormone balance as it has omegas in the form of gamma-linolenic acid (GLA), as well as phytoestrogens.” She notes that these serve as a tool in hormone transition during menopause or estrogen dips, making pumpkin seed oil or supplements a good choice for women nearing or in that transition.

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

2.

It has perks for men's health, too.

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3.

It's nourishing for skin and hair.

The fat-soluble vitamins and antioxidants in pumpkin seed oil make it a nourishing treatment for skin and hair.

“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 3-5 drops of the oil to your shampoo.

4.

It may reduce inflammation and free radicals.

5.

It may support healthy cholesterol levels.

Finally, eating the oil in moderation can help support healthy cholesterol, particularly when you swap it in for saturated fats like butter.

“Pumpkin seed oil is fairly high in linoleic acid (an omega-6 polyunsaturated fatty acid) and plant sterols. Both are helpful for lowering levels of LDL cholesterol,” explains Maki.

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

Both Maki and Miller note that pumpkin seed oil has relatively few downsides or side effects, particularly for those who eat it in moderation.

“I would expect the tolerability profile to be similar to that of other oils that contain predominantly unsaturated fatty acids, like corn oil and soybean oil,” says Maki. He adds, “In general, these are well tolerated with few, if any, side effects when consumed in reasonable quantities.”

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. (Ie.lightly sear your food in a thin coat of oil instead of deep frying it.)

Pumpkin seed oil and olive oil have similar uses in the kitchen, with the main difference being pumpkin seed oil’s nutty taste vs. olive oil’s more fruity flavor.

“Both are nutritive, containing essential fats, vitamins, minerals, and antioxidants. Also, both are cold-pressed, low-heat appropriate fats that can be used in similar ways," Miller explains. "However, pumpkin seed oil should be kept at an even lower temperature when compared to olive oil.”

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

Coconut oil has a higher smoke point (350-450 degrees) than pumpkin seed oil. However, it is high in saturated fat, which may be a concern to some.

Miller adds that coconut oil does have higher levels of some beneficial compounds than pumpkin seed oil does, however, such as caprylic acid, which has anti-fungal13 and anti-inflammatory14 properties.

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.