Pumpkin Seed Oil: Health Benefits, Storage Tips & FAQs

Pumpkin Seed Oil, with its distinct nutty flavour and rich, dark green hue, is more than just a culinary delight. This trendy oil has been gaining attention for its array of health benefits, from supporting heart health to promoting hair growth. But what exactly is Pumpkin Seed Oil and how can you incorporate it into your daily routine to reap its rewards?
Written by Elise Goldsworthy
Bachelor of Health Science (NUTRITIONAL MEDICINE)
September 25, 2025

This guide will explore Pumpkin Seed Oil's nutritional profile and scientifically backed health benefits. We'll also provide practical tips on how to store it correctly, answer frequently asked questions, and share some delicious recipes to help you get started.

What Is Pumpkin Seed Oil?

Pumpkin Seed Oil is an edible oil extracted from - you guessed it - pumpkin seeds. While pumpkins are grown worldwide, the oil is particularly popular in Central and Southeastern Europe, especially in Austria, Slovenia, and Croatia, where it has been a culinary staple for centuries.

Nutritional Profile of Pumpkin Seed Oil

Pumpkin Seed Oil is a powerhouse of nutrients. It has many of the same nutritional benefits as pumpkin seeds. It is rich in unsaturated fatty acids, particularly oleic acid (monounsaturated) and linoleic acid (polyunsaturated), which are essential for overall health. Its nutritional value doesn't stop there. Pumpkin Seed Oil also contains:

  • Antioxidants: It is packed with carotenoids and tocopherols (vitamin E), which help protect the body's cells from damage caused by free radicals. The oil's deep green colour is due to its high chlorophyll content.

  • Phytosterols: These plant compounds are structurally similar to cholesterol and can help lower cholesterol levels in the blood.

  • Healthy fats: Pumpkin Seed Oil is rich in unsaturated fatty acids, primarily linoleic acid.

  • Minerals: It is a good source of essential minerals like magnesium, zinc, phosphorus, and potassium.

Pumpkin Seed Oil and fresh pumpkins.


What Are the Benefits of Pumpkin Seed Oil?

The unique combination of fatty acids, antioxidants, and minerals in Pumpkin Seed Oil contributes to its wide range of health benefits.

  • Promotes Heart Health: One of the most significant benefits of Pumpkin Seed Oil is its support for cardiovascular wellness. Its fatty acid content, combined with plant phytosterols, makes it an anti-inflammatory superfood with cholesterol-lowering effects, both of which are key factors in the development of heart disease.

  • Supports Liver Health: Research shows that replacing saturated fats with unsaturated fats like Pumpkin Seed Oil can reduce the risk of non-alcoholic fatty liver disease (NAFLD).

  • Improves Skin and Hair Health: Pumpkin Seed Oil's nutrient-rich composition makes it a valuable addition to any hair and skincare routine. Fatty acids, vitamin E, and zinc nourish the scalp and strengthen hair follicles. They also reduce inflammation and may promote hair growth.

How to Store Pumpkin Seed Oil

Proper storage is crucial to preserve the nutritional quality and flavour of Pumpkin Seed Oil. Because it is an unrefined seed oil rich in polyunsaturated fats, it is highly susceptible to oxidation, or rancidity. When the oil oxidises, it develops an unpleasant smell, loses its health benefits, and can even become inflammatory.

To prevent this, follow these storage tips:

  • Choose a Dark Glass Bottle: Light accelerates oxidation, so always buy oil that is packaged in dark, opaque glass bottles.

  • Keep It Cool: Store the oil in a cool, dark place. The refrigerator is the best option to significantly extend its shelf life.

  • Seal It Tightly: Ensure the cap is screwed on tightly after each use to minimise exposure to oxygen.

A fresh, high-quality Pumpkin Seed Oil should have a rich, nutty aroma. If it smells sour or bitter, it has likely gone rancid and should be discarded.

Natural fresh organic Pumpkin Seed Oil natural fresh organic Pumpkin Seed Oil.


Frequently Asked Questions on the Benefits of Pumpkin Seed Oil

Does Pumpkin Seed Oil Increase Testosterone?

The relationship between Pumpkin Seed Oil and testosterone is complex. While some sources claim it boosts testosterone, the primary mechanism postulated is its potential to inhibit the enzyme 5-alpha reductase. This enzyme converts testosterone into dihydrotestosterone (DHT), which in high amounts causes health issues such as benign prostate hyperplasia and hair loss.

High DHT can commonly infer a relative decrease in testosterone. There are only a few studies demonstrating that Pumpkin Seed Oil consumption increases testosterone levels directly. Similarly, no studies show that Pumpkin Seed Oil inhibits DHT conversion.

What Is the Strongest Natural DHT Blocker?

Pumpkin seeds have indeed demonstrated such an effect. Saw palmetto is perhaps the most well-known and extensively researched natural DHT inhibitor. Other natural options include green tea, Chinese herbs and nettle root. Be sure to explore these foods and herbs with the help of a qualified natural health practitioner.

Does Pumpkin Seed Oil Really Regrow Hair?

Studies have shown promising results. One notable study published in Evidence-based Complementary and Alternative Medicine explored the effects of Pumpkin Seed Oil (PSO) on hair growth in men with mild to moderate androgenetic alopecia. This study was a randomised, double-blind, placebo-controlled trial involving 76 male participants who received either 400 mg of PSO or a placebo daily for 24 weeks. The results showed that the PSO group experienced significant improvements in hair growth compared to the placebo group, with a 40% increase in hair count versus 10% in the placebo group.

What Does Pumpkin Seed Oil Do to Your Face?

Applied topically or consumed orally, Pumpkin Seed Oil can greatly benefit the skin on your face. Its high concentration of linoleic acid, vitamin E, and carotenoids helps to moisturise dry skin, improve skin tone, and fight acne by balancing oil production. The antioxidants protect the skin from free radical damage, which can prevent premature ageing. Its anti-inflammatory properties can also soothe irritated or acne-prone skin.

Is Pumpkin Seed Oil Safe for Your Liver?

Yes, for most people, Pumpkin Seed Oil is generally safe and may even be beneficial for the liver. The antioxidants and healthy fats in the oil can help reduce inflammation and oxidative stress in the liver. However, it is always best to consult with your healthcare provider before adding copious amounts of Pumpkin Seed Oil to your diet.

Is It OK to Take Pumpkin Seed Oil Every Day?

Yes, daily consumption of Pumpkin Seed Oil is generally considered safe and is the best way to achieve its health benefits. A typical dosage is one to two tablespoons per day. A good idea is to start with a smaller amount to see how your body reacts.

Who Should Not Use Pumpkin Seed Oil?

While Pumpkin Seed Oil is safe for most people, some individuals should exercise caution. If you're allergic to pumpkin or pumpkin seeds, you should probably avoid Pumpkin Seed Oil. Overall, it is considered clinically safe to consume, yet more research is needed to determine further contraindications or upper limits of this oil.

Switch Things Up With Pumpkin Seed Oil

Pumpkin Seed Oil is a versatile and nutrient-dense oil that offers a multitude of health benefits. The powerful combination of healthy fats, antioxidants, and minerals makes it a worthy addition to any health-conscious diet. Consider adding a drizzle to your salads, smoothies, or soups to start enjoying its remarkable benefits today.

Recipes Using Pumpkin Seed Oil

To get the most health benefits, use Pumpkin Seed Oil raw, as high heat can destroy its delicate fats. It has a low smoke point and is not suitable for frying. Here are three delicious ways to incorporate it into your diet.

Recipes

Chocolate Pumpkin Seed Oil Cake

Ingredients

  • 1/2 cup pumpkin seed oil
  • 1 cup caster sugar
  • 2 large eggs
  • 1 teaspoon vanilla extract
  • 1 1/4 cups all-purpose flour
  • 1/3 cup unsweetened cocoa powder
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 3/4 cup milk
  • 1/4 cup brewed coffee, cooled

Method

  1. Preheat your oven to 180°C and grease a 9-inch round cake pan or line it with baking paper.
  2. In a large mixing bowl, whisk together the pumpkin seed oil and sugar until well combined. Add the eggs and vanilla extract, mixing until smooth.
  3. In a separate bowl, sift together the flour, cocoa powder, baking powder, baking soda, and salt.
  4. Gradually add the dry ingredients to the wet mixture, alternating with the milk, beginning and ending with the dry ingredients. Mix until just combined.
  5. Stir in the brewed coffee to create a smooth, pourable batter.
  6. Pour the batter into the prepared cake pan and spread it evenly.
  7. Bake for 25–30 minutes or until a toothpick inserted into the centre comes out clean.
  8. Allow the cake to cool in the pan for 10 minutes before transferring it to a wire rack to cool completely.

  9. Serve as is, or top with your favourite frosting or a dusting of powdered sugar for a delightful treat.

Classic Styrian Salad Dressing

Ingredients

  • 2 tablespoons pumpkin seed oil
  • 2 tablespoons apple cider vinegar
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon honey or maple syrup (optional)
  • Salt and freshly ground black pepper to taste

Method
In a small bowl or jar, whisk together the pumpkin seed oil, apple cider vinegar, mustard, and sweetener, if using. Season with salt and pepper. Drizzle over your favourite greens for a nutty, tangy dressing.

Vegan Pumpkin Seed Oil Pesto

Ingredients

  • 1 cup fresh basil leaves
  • 1/2 cup pumpkin seeds, toasted
  • 1/4 cup pumpkin seed oil
  • 2 cloves garlic, minced
  • 2 tablespoons nutritional yeast
  • Juice of 1/2 lemon
  • Salt and pepper to taste

Method
In a food processor, combine the basil, toasted pumpkin seeds, garlic, and nutritional yeast. Pulse until coarsely chopped. With the processor running, slowly stream in the pumpkin seed oil until the mixture is smooth. Stir in the lemon juice and season with salt and pepper. Serve with pasta, on toast, or as a dip.

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Article References

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