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Consuming walnut oil may improve heart health, lower blood sugar, and have anticancer effects. However, studies have mostly focused on whole walnuts rather than walnut oil.
Walnut oil is extracted 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.
This article highlights 7 promising benefits of walnut oil.
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Foxxy63/ShutterstockThe nutrients in walnut oil may promote good skin health.
One tablespoon (13.6 grams) of walnut oil contains more than 1.41 grams, just over the Dietary Reference Intake (DRI), of an omega-3 fatty acid called alpha-linolenic acid (ALA) (1, 2).
In your body, some ALA is converted into the longer forms of omega-3 fatty acids called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which help form the structural components of your skin (3).
That's why omega-3s, including those in walnut oil, may stimulate skin growth, fight inflammatory skin disorders, and promote wound healing (3).
What's more, walnut oil contains high amounts of the omega-6 fatty acid linoleic acid (LA), the most predominant fatty acid in the outermost layer of your skin (4).
In short, consuming walnut oil boosts your intake of essential fatty acids that are vital to skin health.
SummaryWalnuts are rich in unsaturated fatty acids, including the omega-3 ALA and the omega-6 LA, both of which are essential for healthy skin.
Adding walnut oil to your diet may fight chronic inflammation, which has been linked to heart disease, some cancers, and other health issues (5).
One 6-week study in 23 adults with high cholesterol found that a diet high in ALA, one of the main fatty acids in walnut oil, decreased the production of inflammatory proteins in the body (6).
Walnuts are also rich in polyphenols called ellagitannins, which your gut bacteria convert into other beneficial compounds (7).
These compounds may 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 found that walnut oil can fight inflammation and increase cell antioxidant activity (7, 8).
However, it's unclear to what extent the beneficial compounds in walnuts are preserved during the processing of walnut oil. Some studies suggest that walnut oil contributes no more than 5% of the antioxidant activity of whole walnuts (9).
Thus, more research on the anti-inflammatory effects of walnut oil is needed.
SummaryWalnut oil may reduce inflammation thanks to its content of ALA and ellagitannins.
Walnut oil may help lower high blood pressure, one of the main risk factors for heart disease (10).
Studies suggest that diets rich in whole walnuts can help lower blood pressure, likely because of their high levels of ALA, LA, and polyphenols. Given that walnut oil is also rich in these compounds, it may exert similar effects (11, 12, 13).
One study in 15 adults with overweight or obesity and moderately high cholesterol levels found that consuming walnut oil significantly improved blood vessel function, which in turn could help lower blood pressure (14).
However, more studies on walnut oil's potential effects on blood pressure are needed.
SummaryStudies suggest that consuming walnuts and walnut oil may improve blood vessel function and lead to lower blood pressure.
Consuming walnut oil may improve poor blood sugar control associated with type 2 diabetes.
Over time, unmanaged blood sugar levels can lead to eye and kidney damage, heart disease, and stroke. Eating foods that lower your blood sugar, including walnut oil, can help prevent these complications (15).
One study in 100 people with type 2 diabetes found that consuming 1 tablespoon (15 grams) of walnut oil daily for 3 months significantly lowered fasting blood sugar and hemoglobin A1c levels, which measure long-term blood sugar, compared with baseline levels (16).
The beneficial effects of walnut oil on blood sugar control may be due to its high concentration of antioxidants, which can help fight oxidative stress associated with high blood sugar levels (8).
SummaryResearch suggests that consuming walnut oil may help people with type 2 diabetes lower their blood sugar and hemoglobin A1c levels.
Regularly eating walnuts may help lower high blood levels of triglycerides and total and LDL (bad) cholesterol, which can otherwise increase your risk of heart disease (17, 18).
This may be due to walnuts' high levels of omega-3 fatty acids and antioxidant compounds, both of which are also found in walnut oil (17).
One study in 60 adults with high levels of triglycerides found that those who took a daily capsule containing 3 grams of walnut oil for 45 days had significantly lower blood levels of triglycerides, compared with their baseline levels (19).
Based on these results, adding walnut oil to your diet may help reduce your risk of heart disease, but more research is needed.
SummaryConsuming walnut oil may lead to lower levels of triglycerides and total and LDL (bad) cholesterol, which can reduce your risk of heart disease.
Certain compounds in walnut oil may help prevent the progression of some cancers.
Specifically, your body converts the ellagitannins in walnuts into ellagic acid and then further into compounds called urolithins (7, 20).
One test-tube study found that urolithins may help regulate levels of prostate-specific antigen (PSA) ' a risk factor for prostate cancer ' and trigger cancer cell death (20).
Consuming walnuts has also been linked to lower risks of breast and colorectal cancer in animal and observational studies (21, 22).
However, more extensive research focusing on the effects of walnut oil in humans is needed before conclusions can be drawn about its anticancer effects.
SummaryWalnut intake has been linked to a decreased risk of some cancers. This is likely due to its content of compounds called urolithins, which are derived from ellagitannins. However, no studies have investigated the anticancer effects of walnut oil.
Walnut oil is easy to find and can be used in many ways.
It typically has a light color and delicate, nutty taste. The most high-quality walnut oils are cold-pressed and unrefined, as processing and heat can destroy some nutrients and lead to a bitter taste.
It's not recommended to use walnut oil for stir-fries or high-heat cooking. Additionally, most walnut oils can only be kept for 1'2 months in a cool, dry place after being opened before going rancid.
The most common use for walnut oil is as an ingredient in salad dressings with vinegar and seasonings. It also tastes delicious drizzled over steamed vegetables.
You can find walnut oil at health food and specialty grocery stores, as well as online. It's typically more expensive than other oils.
SummaryCold-pressed, unrefined walnut oil has a delicious, nutty taste. It's primarily used in salad dressings and other cold dishes.
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Walnut oil is a delicious, nutty oil made by pressing whole walnuts.
It's rich in the omega-3 fatty acid ALA and other unsaturated fatty acids, as well as ellagitannins and other polyphenol compounds that act as antioxidants.
Thus, consuming walnut oil may improve blood sugar levels and boost heart health, among several other benefits. Yet, more research is needed.
To reap the possible benefits of walnut oil, try using it in salad dressings and other cold dishes.
Walnuts are essential for the body to obtain the vitamins and minerals it wants. It is scientifically known as Juglans regia L. and is a member of the Juglandaceae family. Walnut oil is prepared from dried and pressed walnut seeds by cold pressing extraction method. It is also termed 'akhrot ka ' in Hindi. The Romans called it 'Jovis Glans,' which means 'Jupiter's King Fruit'. There are 18 species of walnut worldwide, but because of its size and sweetness, the Anatolian walnut (Iranian walnut or English walnut) is the most grown commercially. It is grown in India, China, Japan, the United States, Canada, and Central America.1,2 Let's read and find out more about walnut oil benefits and properties.
100ml of walnut oil possesses the following nutrients:3
Nutrient Content Energy 800kcal Total lipid (fat) 93.3g Total saturated fatty acids 10g Total monounsaturated fatty acids 13.3g Total polyunsaturated fatty acids 66.7gVitamins present in the walnut oil:2
Walnut oil is a rich source of essential fatty acids, especially alpha-linolenic acid, oleic acid and linoleic acid. Walnut oil also contains proteins, polyphenols, ellagic, malic and gallic acid and phytonutrients like zinc, calcium, iron, potassium, magnesium, phosphorus, copper and selenium.2
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Following are the walnut oil properties:2
Potential Uses of Walnut Oil for Overall Health:Omega-3 fatty acids, which are frequently lacking in the diet, are abundant in walnut oil. However, I recommend its use sparingly, much like other cooking oils, to prevent putting too many extra calories in your diet and posing health hazards. For instance, walnuts have the potential to produce a serious allergic response in persons who are allergic to nuts. If they consume walnut oil, some people who are sensitive to peanuts might develop an allergic response.
Dr. Rajeev Singh, BAMS
Following are the walnut oil uses:
Walnut oil contains monosaturated and polyunsaturated fatty acids and alpha-linolenic acid. It may balance insulin and act against diabetes. In a study by Nezhad et al., eating walnut oil for three months lowers fasting blood sugar and haemoglobin A1c (HbA1c) levels and maintains blood glucose levels. HbA1c is a blood sugar level measurement for the previous two or three months. This study also showed that lowered cardiovascular problems of type-2 diabetes without changing the weight or blood pressure. Thus, walnut oil may show an anti-diabetic effect.4 However, diabetes is a serious condition; it can cause severe side effects. So, please consult the doctor for better health results.
Walnut oil contains plant sterols called phytosterols, omega-3 fatty acids and unsaturated fatty acids. These compounds in walnut oil may lower cholesterol absorption into the body. It may also lower blood triglyceride levels. As a result, it may lower total cholesterol levels and low-density lipoprotein (LDL) cholesterol. This way, it may help lower cholesterol in the body.2 Even so, more research is required to determine the effect of walnut oil on cholesterol. Kindly consult the doctor and do not self-medicate.
Multiple sclerosis (MS) is an inflammatory disease related to the central nervous system (CNS). T cells are present in the body and kill the infection-causing cells in the body by releasing cytokines. These cells can cause inflammation and damage to the myelin. The covering that surrounds and protects the nerve fibres is myelin. In MS patients, T helper cells, such as Th1 and Th17 and their cytokines can initiate an attack on the CNS. Walnut oil contains anti-oxidant and anti-inflammatory properties, which may lower Th1 activity in MS patients. Walnut oil may help avoid damage to myelin and nerve fibres in the CNS. As a result, walnut oil may be effective in multiple sclerosis.5 Because MS is a severe disorder, please consult a doctor for diagnosis and treatment. Do not attempt to self-medicate.
Walnut oil contains essential fatty acids such as linoleic and linolenic acids, which are necessary for normal skin function. It may have moisturising properties and also anti-oxidant properties. In addition, it may assist in regulating trans-epidermal water loss, which is the amount of water that evaporates from the skin. In this way, walnut oil might be beneficial for skin problems. Just like it may benefit dry skin, it may be useful for dry hair and dandruff-prone scalp. As a result, walnut oil may be used for sunburn, skin ulcers and itchy scalp.2 However, you must consult a doctor before using walnut oil because it may cause side effects.
According to Liao et al., walnut oil regulates the activity of cholinergic receptors, which is related to regulating physiological activities like attention, memory, learning, and stress response in mice. It may reduce oxidative stress, which is generated by an imbalance between the creation and accumulation of reactive oxygen species (ROS) in cells. It is the ability to detoxify these reactive products. Another study found that eating walnut oil may lower the chance of age-related disorders. As a result, walnut oil might help reduce memory loss in Alzheimer's patients.6 However, walnut oil and its effects on Alzheimer's disease require more research. Kindly consult the doctor, as Alzheimer's disease is a serious condition. Do not try to self-medicate.
Phytonutrients and monounsaturated fats in walnut oil may reduce inflammation and help protect the heart. It may also benefit the cardiovascular system by lowering cholesterol and reducing inflammation. More research is in need to determine the effects of walnut oil on cardiovascular diseases.2 As walnut oil may cause side effects, kindly consult a doctor for diagnosis and treatment. Do not self-medicate.
The omega-3 fatty acids (alpha-linolenic acid) in walnut oil may reduce inflammation and lower the risk of developing breast, colon and prostate cancer. More research is required to prove the effects of walnut oil on cancer.2 As cancer is a severe condition, it may cause severe side effects. Please consult a doctor and do not self-medicate.
Though there are studies that show the benefits of walnut oil in various conditions, but these are insufficient and there is a need for further studies to establish the true extent of the benefits of walnut oil on human health.'
There are many calories in walnut oil. To avoid unintended weight gain, I suggest you use walnut oil carefully whether you use it in your cooking, to pour it over salads, or blend it into a sauce. Obesity may lead to major medical concerns including cardiovascular disease, some kinds of cancer, and other health issues.
Dr. Siddharth Gupta, MD
Also Read: Emu Oil: Benefits, Uses, Side Effects & More!
How to Use Walnut Oil?Because of its numerous advantages, usage of vegetable oils is being replaced by walnut oil.2 So, let's look at how to use walnut oil:
You must consult a qualified doctor before taking any herbal supplements. Do not discontinue or replace an ongoing treatment of modern medicine with an ayurvedic/herbal preparation without consulting a qualified doctor.'
Also Read: Walnut Milk: The Benefits, Uses, and Recipe Guide
Side Effects of Walnut Oil:Walnut oil might cause allergies in some individuals. Therefore, you must ensure that they are not allergic to walnut oil before eating and applying it.5 However, if any negative side effects occur while using it, seek immediate treatment. Consult the ayurvedic physician who prescribed it to you; they will be able to identify and solve the problem.
Also Read: Cottonseed Oil: Health Benefits, Uses, Side Effects & More!
Precautions to Take with Walnut Oil:There haven't been any reports on walnut oil safety precautions. Also, there are no specific precautions to take before its application and consumption in pregnant women, children and the elderly. However, consult a physician before its usage in any form.
Interactions with Other Drugs:There have been no known adverse drug interactions with walnut oil. However, additional research is necessary for this topic to ensure that it does not interfere with other medications and is safe for use. As a result, your ayurvedic physician's advice must be carefully followed, as their prescription is based on your health condition.
Also Read: Canola Oil vs Vegetable Oil: Which is Healthier?
Frequently Asked Questions: State the benefits of phytonutrients present in walnut oil.Walnut oil contains phytonutrients such as selenium, phosphorus, magnesium, zinc, iron, and calcium. Those may help in the management of the diseases such as diabetes, cancer, heart disease, and hypertension. They may also act as precursors and catalysts for hormones in the body. In addition, it may'improve metabolism, the nervous system, digestive and brain function, and energy production.2 Even so, please consult the doctor as walnut oil may cause adverse effects.
Does walnut oil have any relieving effect on migraine?No, but additional research is needed to determine the effect of walnut oil on migraine. Please consult a doctor for better health results.
State cold pressed walnut oil benefits for thyroid.No. However, more research is required to determine the benefits of walnut oil for the thyroid. Kindly consult a doctor for proper diagnosis and treatment.
Is walnut oil good for hair?Walnut oil may be topically applied for the treatment of dandruff and dry hair.1 Although, more research on the effect of walnut oil on hair is required. Kindly consult a doctor.
State the interactions of walnut oil.Walnut oil may interact with drugs and change their activity. However, no such information is available. More research is needed on this topic. Please check with your doctor before consuming walnut oil, primarily if you are on any medication.
References:Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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