Walnut oil is obtained by pressing whole walnuts.
It has a nutty, delicate flavor and contains some of the beneficial nutrients and compounds found in walnuts, including unsaturated fatty acids and plant compounds called polyphenols.
Consuming walnut oil can improve heart health, lower blood sugar, and have anti-cancer effects. However, the research focused mainly on whole walnuts, not walnut oil.
The nutrients in walnut oil can promote skin health.
In the body, some ALA is converted into longer forms of omega-3 fatty acids called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which help form the structural components of the skin.
Therefore, omega-3 fatty acids, including those in walnut oil, can stimulate skin growth, fight skin inflammation, and promote wound healing.
What’s more, walnut oil contains large amounts of the omega-6 fatty acid linoleic acid (LA), the dominant fatty acid in the outer layer of the skin.
In short, consuming walnut oil increases your intake of essential fatty acids, which are essential for skin health.
Adding walnut oil to your diet may fight chronic inflammation linked to heart disease, certain cancers, and other health problems
Walnuts are also rich in polyphenols called ellagitans, which gut bacteria convert into other beneficial compounds
These compounds can have anti-inflammatory properties and act as antioxidants that fight cell damage caused by molecules called free radicals. This may explain why test-tube studies have shown that walnut oil can fight inflammation and increase the antioxidant activity of cells.
However, it is not clear to what extent the beneficial compounds contained in walnuts are preserved during the processing of walnut oil. Some studies suggest that walnut oil accounts for no more than 5% of the antioxidant activity of whole nuts
Therefore, more research is needed into the anti-inflammatory effects of walnut oil.
It helps lower blood pressure
Walnut oil can help lower high blood pressure, one of the major risk factors for heart disease
One study in 15 adults who were overweight or obese and moderately high cholesterol found that consuming walnut oil significantly improved blood vessel function, which in turn may help lower blood pressure
It improves blood sugar control
Consuming walnut oil can improve the poor blood sugar control associated with type 2 diabetes.
Over time, uncontrolled blood sugar levels can lead to eye and kidney damage, heart disease, and stroke. Eating foods that lower blood sugar, including walnut oil, can help prevent these complications
It improves cholesterol levels
Regular consumption of walnuts can help lower high levels of blood triglycerides as well as total and LDL (bad) cholesterol, which may otherwise increase your risk of heart disease
This may be due to the high levels of omega-3 fatty acids and antioxidant compounds that are also found in walnut oil.
Easy to add to your diet
Walnut oil is easy to find and can be used in many ways.
It is characterized by a light color and a delicate, nutty flavor. The most high-quality walnut oils are cold-pressed and unrefined, as processing and heat can destroy certain nutrients and lead to a bitter taste.
It is not recommended to use walnut oil for pan frying or high-temperature cooking. In addition, most walnut oils can only be stored for 1-2 months in a cool, dry place after opening until they go rancid.
The most common use of walnut oil is in salad dressings with the addition of vinegar and spices. It also tastes delicious sprinkled with steamed vegetables.
Promotes a healthy gut
Research suggests that if your gut is rich in health-promoting bacteria and other microbes (the gut microbiota), you have a better chance of having a healthy gut and good overall health.
Unhealthy composition of your microflora can contribute to inflammation and disease in the gut and other parts of the body, increasing the risk of obesity, heart disease and cancer (12Trusted Source).
What you eat can significantly affect the composition of your microflora. Eating walnuts may be one way to support microphone health and may reduce the risk of certain cancers.
Walnut oil can be used in our kitchenware on a daily basis. It can help lower cholesterol or help fight diabetes. Supports healthy aging
As we age, good physical function is essential to maintaining mobility and independence.
One of the things that can help you stay physically fit is healthy eating habits. Supports good brain function
Maybe it’s just a coincidence that a walnut shell looks like a tiny brain, but research suggests this walnut may actually be good for your mind. While it’s easiest to eat walnuts one by one as a snack, there are tons of delicious ways to use them in your dishes.
Try walnuts:
Sprinkled with green leaves or fruit salads.
Finely ground in dips and sauces.
Chopped and used in wholemeal breads and buns.
Crumbled to be used as a coating for fish or chicken.
Served on oatmeal or yoghurt.
Chopped and added to wraps or pita sandwiches.
Baked and added to home trail mix.
Lightly browned according to your favorite frying recipe.
Baked, chopped and used on pasta or vegetables.
As an oil in vinaigrette dressing.
Or search the Internet for additional ideas for tasty recipes.
If you cook for guests, make sure that no one is allergic to walnuts before adding them to your dishes. Walnuts are extremely nutritious nuts. They have higher antioxidant activity and significantly more healthy omega-3 fats than any other popular nut.
This rich nutrient profile contributes to many of the health benefits of walnuts, such as reducing inflammation and improving risk factors for heart disease.
Scientists are still discovering the many ways that walnut fiber and plant compounds, including polyphenols, can interact with the gut microbiota and contribute to health.
You will likely hear more and more about walnuts in the years to come, as more research studies their beneficial effects on health.
Even so, there are many reasons to include them in your diet today.