There are ample research and scientific findings that show consuming nuts daily can provide multiple benefits for your body. Being good sources of protein and unsaturated fats, nuts can be the healthy snacks you can munch on. Among the prominent nuts, walnuts are the powerhouse of health benefits. They are associated with reducing inflammation, supporting cardiovascular functions, and even promoting your brain health.
Walnut oil is the edible oil extracted from cold-pressing walnut seeds. This article will unravel the different properties of walnut oil and will provide you with an overview of it. It includes the basic characteristics of walnut oil, its health benefits, different uses, side effects, etc. Dive into the article to find out everything about “An Overview of Walnut Oil!”
Knowing Walnut Oil
Extracted from walnuts, an edible seed from Juglans regia plants that are commonly called Persian or English walnuts, walnut oil is abundant with health benefits. The oil appears light yellow with a greenish tinge and nutty odor. It is created by the press extraction method of walnut kernels.
The major composition of walnut oil includes polyunsaturated fatty acids, saturated fats, and monosaturated fats. Around 72% total fat composition of walnut oil is polyunsaturated fatty acids among them particularly are the following:
- Linoleic Acid -58%
- Alpha Linolenic acid- 14%
- Oleic Acid-13%
- Saturated fats-9%
According to the data from USDA, 100 grams of walnut has the nutritional properties listed below:
- Calories: 884 kcal
- Fat: 100g
- Protein: 0 g
- Carbohydrates: 0 g
- Fatty acids: total polyunsaturated: 63.3 g
- Fatty acids: total monounsaturated: 22.8 g
- Vitamin K: 15 mcg
Along with this, some of the health properties of walnut oil are the following:
- It has antioxidant properties
- It has anti-inflammatory properties.
- It might have antiviral effects
- It can be an anti-bacterial agent
- It might have antiseptic properties
Health Benefits Of Walnut Oil
There are quite many health benefits attributed to the use of walnut oil. Some of these benefits are described in detail below:
- Help with reducing inflammation
The presence of ellagitannins, a group of polyphenol compounds in walnut oil, has been found to have anti-inflammatory properties. These compounds get converted into some beneficial compounds by your gut that can provide antioxidant and anti-inflammatory benefits for your body. A study published by NIH has clearly explained this and shown that ellagitannins have anti-inflammatory properties. Also, ALA, an omega-3 fatty acid in walnut oil has anti-inflammatory characteristics and reduces inflammation in your body.
- Supports skin health
Walnut oil is traditionally considered a skin elixir and is associated with multiple skin health benefits. It can reduce wrinkles and moisturize the skin, and the antioxidants in the oil can ward off fungal and bacterial infections. It also has been shown to reduce dark circles and boost overall skin health. The omega-3 fatty acids in walnut oil are found to initiate wound healing, reduce skin inflammation, and enhance normal skin growth.
- Lowers cholesterol levels
There are ample studies that suggest that consuming walnut oil can lower high levels of triglycerides and LDL (bad cholesterol). It is the presence of plant sterols called phytosterols, unsaturated fats, and omega-3 fatty acids that help with lowering blood cholesterol. As per a study published in the Nutrition& Diabetes journal, walnut oil was found to be effective in decreasing total cholesterol levels in type 2 hyperlipidemic diabetic patients.
- Regulate blood sugar level
According to research published in the International Journal of Endocrinology and Metabolism, the consumption of walnut oil has been found to have reduced blood sugar levels in patients with diabetes Mellitus type 2 condition. The study elaborated that 3 months of regular consumption of walnut oil lowered fasting blood sugar and hemoglobin A1C levels.
- Maintains healthy blood pressure
The ALA, LA, and polyphenols in walnut oil can be beneficial in controlling your blood pressure levels. There is research that suggests that intake of walnut oil can enhance blood vessel function and as a result, this will support a healthy blood pressure.
- It has anti-cancer properties
Consuming walnut oil might have anticancer properties. It is because the ellagitannins in the oil get converted into ellagic acid by your body and further into urolithins. According to research published in the Food & Function journal, these active compounds might inhibit the onset of prostate cancer cells in your body. In some other studies, walnut oil is effective against colorectal cancer and breast cancer.
Different Uses Of Walnut Oil
In this section, we will detail the different uses of walnut oil. Some of them are as follows:
- It can be used directly on the skin because of its moisturizing properties.
- On diluting with carrier oils, it can be used in massage and aromatherapy sessions.
- It can be used as an ingredient in cold dishes like dips and salads.
- It can be added as a flavor while cooking pasta, breakfast cereals, energy bars, desserts, etc.
- It can be applied as a conditioning treatment for hair. The oil can reduce frizz and help your hair to shine.
- It can be used as a natural finish for wooden furniture. The oil gives a polished look with a glossy appearance.
Side Effects And Risks Of Using Walnut Oil
Even though consuming walnut oil is generally considered safe, too much of it can result in mild side effects. Some of the possible side effects and risks of using walnut oil are as follows:
- Allergies– Nuts are known allergens, so people who have allergies to nuts shouldn’t consume walnut oil.
- Overweight or obesity– A single teaspoon of walnut oil contains around 100 kilocalories. So eating too much of it can cause obesity or overweight.
- Interaction with other drugs– There is evidence of walnut oil interacting with thyroid medications. So people who have thyroid issues shouldn’t consume it.
The allergic reaction to walnut oil can cause the following symptoms:
- Vomiting and nausea
- Swollen lips
- Itching and skin rashes
- Sore throat and runny nose
- Stomach cramps and pain
Final Thoughts
Walnut oil is an edible vegetable oil extracted from Persian and English walnuts, a nut from the plant Juglans regia. The oil is composed of almost polyunsaturated fatty acids which contain linoleic acid, alpha-linolenic acid, oleic acid, and saturated fats. Walnut oil has antioxidant, anti-inflammatory, antibacterial, antiviral, and even anti-cancer properties.
It is widely used for culinary purposes as well as for other uses such as aromatherapy, cosmetics products, wood polishing, etc. There are multiple health benefits attributed to walnut oil consumption. Research has shown that it can reduce inflammation, control blood sugar levels, lower blood pressure, maintain blood cholesterol, support heart health, improve skin functions, etc.
Consuming walnut oil is not an issue but people who are allergic to nuts should take caution. Also, taking it above limits can cause side effects like weight gain. So it is necessary to have individual discretion before consuming walnut oil.
FAQs
Both walnut and olive oil have nutrients and contain healthy fats. Some experts suggest olive oil is better than walnut oil but there aren’t any hard-cut verdicts regarding this.
Walnut oil can be used as a finishing oil for adding flavor to sauces, dressing, and salads. It can also be used for treating skin problems and promoting hair growth.
Yes. Due to its anti-aging and soothing properties, walnut oil can be applied to the face.
Some of the best ways to use walnut oil include: using it in salad dressings with seasonings or adding it on the top of steamed or seared fish.
Yes. Having higher biotin levels, can promote hair growth and prevent hair fall.
Some experts say almond oil is better than walnut oil but both have its benefits. While almond oil promotes skin health, walnut oil supports heart function.
