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Walnut Oil: Is It Good For Health?

Jun. 09, 2021

Walnut Oil: Is It Good For Health?

Walnut oil is pressed from walnuts until all the oil is extracted from the nuts. Walnut oil is a golden-brown oil with a sweet nutty taste. It will become a bit astringent if heated too much, because walnut oil is an ingredient with a low smoke point. It really shouldn't be cooked at high temperatures.

There are many ways to make walnut oil. The cheaper way is to soak the walnuts in a neutral and cheap oil base, such as rapeseed oil. This is not necessarily real walnut oil, but instead an infused version. The expensive varieties come directly from nuts, which are dried, then cold pressed or squeezed, and then heated.

Although walnut oil is delicious when used on food, its uses are more than that. It is also used to decorate wooden bowls and tableware, as a food-safe paint to keep the pieces in good condition and prevent breakage.

Walnuts are the healthiest nuts in the world. They contain more nutrients and antioxidants than other types of nuts.

Walnut originated in ancient Persia before spreading to all parts of the world. They became a popular item on trade routes and were often given to the royal family. The Romans believed that nuts could detoxify and treat skin diseases. In traditional Chinese medicine, they were used to:

Kidney detox

Blood nourishment

Promote gastrointestinal health

Modern scientists have found evidence to support these claims. Although research has traditionally focused on the benefits of whole nuts, the latest research shows that pressing them into walnut oil can still maintain their health-promoting effects.

Walnut oil is available in most grocery stores and can replace most other cooking oils in recipes, sauces and condiments. It is suitable for frying in a pan, but try to avoid cooking at too high of a temperature. At its smoking point, about 320 degrees Fahrenheit, it loses some nutrients and produces a bitter taste.

Nutrition information

One tablespoon of walnut oil contains:

Calories: 120

Protein: 0g

Fat: 14 grams

Carbohydrates: 0 grams

Fiber: 0 grams

Sugar: 0g

Walnut oil is a good source:

Vitamin K

Vitamin E




The selenium content in walnut oil is also high. This antioxidant supports healthy thyroid function and may reduce your risk of cognitive decline, heart disease and cancer.

Potential health benefits of walnut oil

Walnut oil is a rich source of nutrients and antioxidants, some of which can even improve your memory and concentration.

Research shows that walnut oil has many other health benefits:

Heart health

Most of the fat content of walnut oil contains omega-3 fatty acids, called alpha-linolenic acid. This "good fat" as part of a daily diet can reduce the risk of heart disease by 10%. Scientists believe that this is because omega-3 fatty acids can lower cholesterol levels and help keep arteries open and functioning well.

Walnuts can also lower levels of triglycerides, a type of fat associated with a higher risk of heart disease, heart attack, and stroke. A study even found that walnut oil can help the body better cope with stress, keep blood pressure levels stable, and reduce heart pressure.

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Walnut oil

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