Pumpkin Seed Oil Nutrition and Dosage
Traditional 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 it a great salad dressing and healthy, flavorsome addition to many recipes.
Ahead is a look at the nutrition in pumpkin seed oil, whether you should choose roasted or raw, and the best dose to take for maximum benefit.
Pumpkin Seed Oil Nutritional Profile
Cold pressed oil from pumpkin seeds is a highly nutritious superfood with many benefits for your health.
It contains significant levels of omega-9 fatty acids, fat soluble vitamins like vitamin E and vitamin K, as well as healthy compounds like beta-sitosterol and delta-7-sterol.
Beneficial Fatty Acids
The oleic acid in this culinary oil has been shown to help lower blood levels of LDL cholesterol (the bad kind) and increase levels of HDL cholesterol (the good type).
Because of this, a good intake of omega-9 oleic acid in your diet may help prevent serious cardiovascular problems. Avocado oil is an even more concentrated source of this heart healthy fat.
Cold pressed pumpkin oil, like this one I take regularly, 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 for regulating calcium metabolism and beta-carotene for vitamin A and more antioxidant protection.
Delta-7-sterol is an interesting compound found in pumpkin oil that is particularly good for men concerned with hair loss and maintaining a healthy prostate.
High levels of dihydrotestosterone (DHT) are a significant factor in both an enlarged prostate gland and male pattern baldness.
Delta-7-sterol is a mild steroid that competes with DHT in the body and attaches to the same receptor sites.
Many men have reported positive results with regular use of pumpkin seed oil to prevent hair loss and ease prostate problems.
Phytosterols are plant sterols that can interfere with cholesterol absorption in the gastrointestinal tract. Eating foods high in phytosterols helps reduce your LDL cholesterol levels over time.
There are many types of phytosterols but one called beta-sitosterol is once again particularly beneficial for men.
Beta-sitosterol can inhibit the 5-alpha reductase enzyme that converts testosterone into dihydrotestosterone and pumpkin seeds oil is an excellent source.
Most men, especially those experiencing hair loss or prostate problems, would benefit from a less dihydrotestosterone in their bodies and more testosterone.
Snacking on pumpkin seeds, or regularly taking a dose of pumpkin seed oil, is a simple way to get more DHT-blocking beta-sitosterol into your diet.
Is Roasted or Raw Pumpkin Oil Best?
Roasted Styrian pumpkin seed oil, like this excellent one, 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.
Use Raw for the Most Nutrition
Unfortunately, there is some question as to whether the heat used in Styrian oils to roast the pumpkin seeds damages the fatty acids and possibly vitamin E as well.
For this reason, raw pumpkin oil is recommended for people using it primarily as a nutritional supplement.
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 2 ways to take pumpkin seed oil. In in 1000 mg capsules like these bestsellers on Amazon, 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’s 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 the ideal time to take pumpkin seed oil. It has a unique and delicious flavor that most people should really enjoy.
Pumpkin oil studies 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 reduce hair loss, the raw oil can be taken after every main meal of the day.
A teaspoon each time, or 4 pumpkin seed oil capsules, is the recommended dosage for this purpose.
It’s also more beneficial to spread out the amount you’re using rather than having it all in one dose.
Side Effects and Where to Find It
Consult a knowledgeable healthcare professional if you are being treated for prostate problems. Pumpkin seed oil has no regularly reported side effects though.
On rare occasions, people supplementing with it have reported intestinal upsets with a large dosage on an empty stomach. Taking it after food should prevent any negative effects on digestion.
Pumpkin oil is becoming much more popular outside of Austria. It’s now possible to get it in the USA in a much greater variety of brands and at a better price than ever before.
The page on where to buy pumpkin seed oil online has both gourmet roasted Styrian and raw organic options, as well as the best capsules and extracts.
I’d appreciate hearing from anyone who has been using pumpkin seed oil for a while, what dose you take and what kind of effects it has had on your health.