Is Pumpkin Seed Oil Healthy? The Facts Backed by Science

Pumpkin seed oil, pressed from the core of October’s harvest, is gaining popularity as a natural wellness staple. Rich in essential fats, vitamins, and minerals, this golden oil offers more than just a nutty aroma—it delivers tangible health benefits. But is it truly healthy, or just another trending supplement?

Nutritional Profile: What’s Inside Pumpkin Seed Oil?

Pumpkin seed oil is packed with nutrients that support overall wellness. A single tablespoon contains approximately 14g of healthy fats, including a high concentration of polyunsaturated and monounsaturated fats—key for heart health. It’s also a rich source of vitamin E, an antioxidant that protects cells from oxidative damage, and magnesium, vital for muscle and nerve function.

• Zinc: Supports immune function and wound healing, with pumpkin seed oil providing about 2mg per tablespoon—nearly 20% of the daily recommended intake.
  
• Antioxidants: Includes carotenoids and tocopherols, which help reduce inflammation and lower chronic disease risk.
  
• Phytosterols: Plant compounds that may help manage cholesterol levels, making pumpkin seed oil a heart-friendly fat option.
  

Heart Health and More: Scientific Evidence

Numerous studies highlight pumpkin seed oil’s cardiovascular benefits. Research published in the Journal of Functional Foods (2023) found that regular consumption improves lipid profiles by increasing HDL (