Pumpkin Seed Oil Nutrition and Dosage


KurbiskernolTraditional Styrian pumpkin seed oil is made from lightly roasted pumpkin seeds that are pressed to extract a dark green oil. It has a rich and nutty flavor that makes a great salad dressing and healthy, flavorsome addition to many recipes.

Ahead is a look at all of the nutrition in pumpkin seed oil, whether you should choose roasted or raw, and the best dose to take it in for maximum benefit.

Pumpkin Seed Oil Nutritional Profile

Pumpkin seed oil is a highly nutritious superfood with many health benefits. It contains significant levels of omega-6 and omega-9 fatty acids, fat soluble vitamins like vitamin E and vitamin K, and beneficial compounds like phytosterols and delta-7-sterol.

Beneficial Fatty Acids

The main four fatty acids it contains are linoleic acid (omega-6), oleic acid (omega-9) and palmitic and stearic acid (saturated). While many people are fearful of fats, we definitely need them in our diet if we want to stay healthy.

Linoleic acid, for instance, is needed for proper brain function, regulating metabolism, growth and development and maintaining healthy hair and skin, to name just a few health benefits.

Oleic acid has been shown to help lower our blood levels of LDL cholesterol (the bad kind) and increase levels of HDL cholesterol (the beneficial type). Because of this, a good intake of omega-9 oleic acid in our diet may help prevent or even treat heart disease.

Even the smaller amounts of saturated palmitic and stearic fat are beneficial, if they come from a healthy source like this. These fats are involved in proper cellular function, hormone creation, nutrient assimilation and many other important processes in our body.

Vitamins

Cold pressed pumpkin seed oil is high in vitamin E, especially the gamma-tocopherol form, which is a strong antioxidant and anti-inflammatory.

It is also a source of vitamin K, which helps regulate calcium metabolism and beta carotene for vitamin A and more antioxidant protection.

Beta-sitosterol and Delta-7-sterol

Delta-7-sterol and phytosterols are two interesting compounds found in pumpkin seed oil that have been studied for their health benefits.

Pumpkin Oil Nutritional doseDelta-7-sterol is a kind of mild steroid that competes with dihydrotestosterone in the body. DHT is known to be a significant factor in both an enlarged prostate and hair loss, but many men have reported positive results with regular use of the oil.

Phytosterols are plant sterols that can interfere with cholesterol absorption in the gastrointestinal tract. Eating foods high in phytosterols, may help reduce your LDL cholesterol levels over time.

There are many types of phytosterols, but one called beta-sitosterol is particularly beneficial for men. Beta-sitosterol can inhibit the 5-alpha reductase enzyme that converts testosterone into dihydrotestosterone and pumpkin seed oil is a good source.

Most men, especially those experiencing hair loss or prostate problems, would benefit from a little less dihydrotestosterone in their bodies. Snacking on pumpkin seeds or regularly using pumpkin seed oil is a simple way to get more DHT blocking beta-sitosterol into your diet.

Roasted or Raw?

Roasted Styrian pumpkin seed oil is considered quite a delicacy. The flavor is rich and nutty and far more intense than regular bland salad oils.

It should not be used as a frying oil, but can be added to the end of cooking to dishes like soups and sauces for a wonderful flavor and extra nutrition. The oil is particularly good drizzled over salads, perhaps with a little fresh lemon juice, to make an amazing salad dressing.

Unfortunately, there is some question as to whether the heat used to roast the pumpkin seeds may damage some of the fatty acids in the oil and possibly the vitamin E as well. For this reason, raw pumpkin seed oil is recommended for people using it primarily for its health benefits.

While raw pumpkin oil does not usually have such an intense flavor as the roasted oil, it still tastes good as a salad dressing and added to recipes after cooking.

If it is being used as a supplement though, for prostate problems, hair loss or just for its beneficial effect on our health, it would be best to take it more regularly, ideally on a daily basis.

Pumpkin Seed Oil Dosage and Timing

There are two ways to take pumpkin seed oil. In 1000 mg capsules, which are admittedly more convenient and portable. Or by the teaspoon from the bottle, which is usually better value and more enjoyable if you like the taste. Remember to keep it in the fridge if you go for this option.

It is best taken just after a meal, rather than on an empty stomach, to improve absorption of both its nutrients and those present in other foods as well. After breakfast and after dinner would be ideal. It has a rich, nutty flavor that most people should enjoy.

Studies would seem to suggest a dosage of at least 1000 mg twice a day would be the minimum needed for therapeutic benefit. This isn’t actually that much though. Personally, I take it by the teaspoon, which is approximately 4000 milligrams, twice a day.

For benign prostatic hyperplasia treatment or to possibly reduce hair loss, the raw oil may be taken after every meal. It is usually more beneficial to spread out the amount you’re using rather than having it all in one dose.

At least a teaspoon each time would be a good dosage for this purpose. Consult a knowledgeable healthcare professional if you are being treated for prostate problems, but pumpkin seed oil has no regularly reported side effects.

Pumpkin seed oil is becoming more popular and is now possible to get it in a much greater variety of brands and at a better price than ever before. The page on where to find it online has both gourmet roasted Styrian and raw organic options, as well as capsules and extracts.

I’d appreciate hearing from anyone who has been taking pumpkin seed oil for a while and your thoughts on what kind of effects it has had on your health.

Photo 1 credit with thanks: Wolf32at / Photo 2 credit with thanks: Svadilfari / Photo 3 credit with thanks: DerGraueWolf

Click Here to Leave a Comment Below 13 comments
Martha

Okay, interesting article — but what you haven’t informed us of is this: If we do opt to take the oil by the teaspoon, how many teaspoons are the equivalent of 1,000 milligrams?

Reply
    Jim Dillan

    Hi Martha and thanks for bringing that to my attention. I felt the end of this page could use some improvement so I’ve rewritten it. Hope that helps to make the dosage information clearer.

    Reply
    kevin

    he says that in the article. 1 teaspoon is equal to 4000 milligrams so 1/4 of a teaspoon would equal 1000 milligrams

    Reply
Lorraine

Do you know how many calories are in a tablespoon and what the carbohydrate count is, if any? I bought my bottle in Austria and the label is in German. Thanks.

Reply
    Jim Dillan

    Hi Lorraine and thanks for your question. 14 grams (around a tablespoon) of pumpkin seed oil has about 120 calories, but the majority of these calories are healthy fatty acids. We need these kind of fats in our diet and the health nutrient content of foods like pumpkin seed oil should generally always come before considerations about calories.

    After a lot of research on the matter I’m convinced calorie content alone is a very poor indicator of the weight loss or weight gain potential of a food.

    There are also no carbs in pumpkin seed oil.

    Reply
Shawn

Hello,
I just purchased La Tourangelle Toasted Pumpkin Seed Oil from amazon, is that safe to take daily as you mentioned? I tried a table spoon and it almost made me throw up. This is my first time using pumpkin seed oil, i am using it to help me with my hair loss. Do you have any recommendations of which pumpkin seed oil one should purchase for hair loss?

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S R Janssen

Every body and every metabolism differs, but I have experienced unexpected health benefits from eating one meal a day that alternates between high carbs with oil, and protein days using primarily plant proteins cooked with home made chicken stock, with eggs. Pumpkin oil is very tasty on sweet potatoes and plain potatoes. Using several tablespoons of oil such as pumpkin oil, coconut oil, walnut oil seems have really helped reduce my cravings for sugar. In spite of the high calorie count of the oils, I have lost two dress sizes although I had no intention of losing weight. I certainly wouldn’t recommend this way of eating for anyone else, but it certainly agrees with me in terms of high energy, and control of craving. I don’t feel hungry at all.

Reply
Amelie

Hi, I bought some roasting pumpkin seed oil today and i would like to use it on my hair and face as a makeup removal,
Should i change it for the raw pumpkin seed oil?
Thank you
Amélie.

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Judy

Would worry about getting to much Vitamin E. that can cause strokes. I use the gel-capsules, 1 -l000mg morning and nite for bladder urgency. It works well. It solves the problem completely. And Im a woman. Urinary urgency is a problem for older women, I am 72. But some friends were taking large doses of Vitamin E and died of strokes. It seems it makes the blood thinner. How much Vitamin E would be in the gel-caps? Thank you, Judy

Reply
    Jim Dillan

    Hi Judy,

    Any added vitamin E in pumpkin seed oil capsules is usually negligible. You’re right that regular high dose synthetic alpha-tocopherol isn’t good for the body in the same way as true vitamin E from foods.

    All the best,

    Jim

    Reply
JANICE

I READ JUDY’S POST WHERE SHE TAKES 1000MG FOR URINARY URGENCY AND IT WORKS FOR HER. I ALSO TAKE IT FOR THAT AND IT DOESN’T DO MUCH. CAN I TAKE 2000MG AT BED TIME? THANX

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