The Health Benefits of Walnut Oil

You’d be nuts not to include walnuts and walnut oil as a part of your diet. Walnut oil has been used for thousands of years, and for a good reason – its health benefits will make you want to spread walnut love. Let’s take a look at the healthy benefits of walnut oil and why you should be incorporating this oil into your diet.

Some Fun History of Walnut Oil

Walnut oil is extracted from pressed roasted walnuts and has a light, delicate, nutty flavor – similar to eating the nut itself. Historically, walnut oil has been used for a variety of purposes beyond food. Ancient Egyptians used walnut oils to fuel their oil lamps and embalm their mummies, while Europeans used walnut oil for their oil paintings. In fact, Leonardo da Vinci even used pigments made from walnut shells in his work!

The Health Benefits of Walnut Oil

Walnut Oil is Heart Healthy

Fast forward several hundred years, and a big moment for walnuts and walnut oil came in 2004. The US Food and Drug Administration (FDA) gave its official stamp of approval on the role of walnuts and walnut oil on heart health. Research showed that consumption of walnuts or walnut oil had been shown to lower total cholesterol, LDL (aka the “bad “cholesterol), and the ratio of LDL to HDL (aka the “good” cholesterol). One specific study published through the Nutrition & Diabetes journal found that consistent walnut oil consumption reduced triglyceride levels by 33% in a 45-day study.

Walnut Oil is a Brain Food

Something unique to walnuts and walnut oil is that these nuts are rich in polyunsaturated fatty acids, including alpha-linolenic acid (ALA) and linoleic acid. These two essential fatty acids have to be consumed by food as the body cannot produce itself. What is so amazing about these fatty acids? Once alpha-linolenic acid is ingested in the body, it is converted into eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). EPA and DHA are fatty acids that have touted benefits for healthy aging, boosting cardiovascular health, and promote healthy cognitive function. No wonder walnuts are often referred to as “brain food” for a reason! 

Walnut Oil is High in Nutrients

Walnut oil is also rich in phytonutrients and minerals such as magnesium, vitamin B6, iron, and potassium. It’s an excellent source of selenium, phosphorus, zinc, iron, and calcium. One tablespoon of walnut oil a day will provide you with 1.4 grams of ALA (the suggested daily intake for ALA in men is 1.6 grams, and women are 1.1 grams). Overall, regular use of walnut oil is an excellent source of essential fatty acids, antioxidants, nutrients, and minerals. 

How to use Walnut Oil 

Walnut oil is not ideal for high heat cooking as the smoke point falls at 320 degrees F. Therefore, the oil is best used in uncooked or cold sauces. It has a rich, nutty flavor that can be a perfect addition as a salad dressing, to toss with pasta, and even to dip in bread. 

Do you use walnut oil? Share your favorite recipe in the comments!