All About Walnut Oil: Benefits, Uses, Best Buys

Extracted from the nuts of the walnut tree (Juglans regia), walnut oil is celebrated for its delicate, nutty flavor and impressive health benefits. Rich in omega-3 fatty acids, antioxidants, and essential vitamins, walnut oil is more than just a tasty addition to your meals. You can drizzle it over a fresh salad, blend it into a smoothie, or use it to add depth to roasted vegetables, the choice is yours! 

In our blog, we have explored the remarkable benefits and diverse uses of walnut oil. We have also listed down some of the popular walnut oil options available for a quick buy.

Benefits of Walnut Oil

Skin Benefits 

• Rich in fatty acids, walnut oil deeply hydrates the skin, leaving it soft and smooth.
• Contains antioxidants that help combat free radicals, reducing signs of aging.
• Filled with anti-inflammatory properties, it helps soothe irritated skin and promotes healing.

Hair Benefits 

• Walnut oil provides essential nutrients that strengthen and condition the hair.
• Massaging walnut oil into the scalp can reduce dandruff and promote healthier hair growth.
• Adds a natural shine and luster to hair, making it look healthier.

Face Benefits 

• It helps keep facial skin moisturized without clogging pores.
• The anti-inflammatory properties helps reduce acne and prevent breakouts.
• Regular use can impart a healthy glow to the skin.

Nutritional Benefits

In addition to the above benefits, Walnut oil is a nutritional powerhouse, offering numerous health benefits:

• It supports heart health and reduces inflammation.
• Protects against oxidative stress and free radical damage.
• Rich in vitamins E and K, it helps support bone strength.
• Additionally, it also contains essential minerals like magnesium and phosphorus.

Walnut Oil for Cooking

Walnut oil is popular for its rich, nutty flavor and versatility. It is a versatile ingredient that can be used in multiple ways:

• Salad Dressings: Adds a delightful nutty flavor to vinaigrettes and dressings.
• Finishing Oil: Drizzle over roasted vegetables, pasta, or soups for an extra layer of flavor.
• Baking: Substitute for other oils in baking to impart a subtle nutty taste.
• Marinades: Enhances the flavors of marinades for meats, tofu, or vegetables.
• Dips and Sauces: Incorporate into dips or sauces for a unique twist.

Read More about Best Oils for Cooking

Best Dishes with Walnut Oil

1. Walnut Oil Vinaigrette

• Ingredients: Walnut oil, apple cider vinegar, Dijon mustard, honey, salt, and pepper.
• Use: Drizzle over mixed greens or roasted vegetables.

2. Roasted Root Vegetables with Walnut Oil

• Ingredients: Carrots, parsnips, beets, garlic, walnut oil, rosemary, salt, and pepper.
• Use: Roast vegetables and finish with a drizzle of walnut oil for added flavor.

3. Walnut Oil Pesto

• Ingredients: Fresh basil, walnut oil, walnuts, garlic, Parmesan cheese, lemon juice, salt, and pepper.
• Use: Toss with pasta, spread on sandwiches, or use as a dip.

4. Walnut Oil and Honey Glazed Chicken

• Ingredients: Chicken breasts, walnut oil, honey, soy sauce, garlic, and thyme.
• Use: Marinate chicken in the mixture and bake until golden and caramelized.

5. Walnut Oil Banana Bread

• Ingredients: Ripe bananas, walnut oil, flour, sugar, eggs, baking soda, and walnuts.
• Use: Substitute walnut oil for butter or other oils to give a nutty flavour to the classic banana bread.

Incorporating walnut oil into your diet and beauty routine can bring a multitude of benefits, making it a valuable addition to your kitchen and skincare arsenal.

Best Brands of Walnut Oil For Cooking

Best Walnut Oil For Body & Skin Care 

How is Walnut Oil Made?

Walnut oil is typically made through a process that involves several steps to ensure the preservation of its delicate flavors and nutritional properties. Here’s an overview:

1. Harvesting and Shelling: Walnuts are harvested and then cracked open to remove the shells.
2. Cleaning and Drying: The walnut kernels are cleaned and dried to reduce moisture content.
3. Pressing: The dried kernels are then cold-pressed to extract the oil. Cold pressing ensures that the oil retains its nutritional properties and delicate flavor.
4. Filtration: The extracted oil is filtered to remove any remaining impurities.
5. Bottling: Finally, the oil is bottled and sealed to preserve freshness and quality.

Nutritional Composition 

Here are the approximate nutritional values for one tablespoon (14g) of walnut oil:

• Calories: 120
• Total Fat: 14g
  • Saturated Fat: 1.5g
  • Monounsaturated Fat: 3g
  • Polyunsaturated Fat: 9g
• Omega-3 Fatty Acids: 1.4g
• Omega-6 Fatty Acids: 7g
• Vitamin E: 0.2mg
• Vitamin K: 1.4mcg

Side Effects of Walnut Oil

Here are some potential side effects to be aware of:

Allergic Reactions

• Individuals with a walnut or tree nut allergy should avoid walnut oil, as it can trigger allergic reactions. 

Skin Irritation

• Some people may experience skin irritation or allergic reactions when applying walnut oil topically. It is advisable to do a patch test on a small area of skin before using it extensively.

Digestive Issues

• Ingesting large amounts of walnut oil can lead to digestive issues such as diarrhea, bloating, and stomach cramps. It is best to use it in moderation.

Caloric Content

• Walnut oil is calorie-dense, with about 120 calories per tablespoon. Overconsumption can contribute to weight gain if not balanced with other dietary considerations.

Blood Clotting

• Walnut oil contains significant amounts of omega-3 fatty acids, which have blood-thinning properties. People taking anticoagulant medications (blood thinners) should consult their healthcare provider before consuming walnut oil regularly to avoid potential interactions.

Rancidity

• Walnut oil is prone to becoming rancid due to its high polyunsaturated fat content. Rancid oil can produce harmful free radicals. Always store walnut oil in a cool, dark place and check for any off smells or tastes before use.

Hormonal Effects

• Some studies suggest that walnut oil may have mild estrogen-like effects. Individuals with hormone-sensitive conditions should consult with a healthcare provider before incorporating it into their diet.

Precautions

• Consultation: If you have any pre-existing health conditions or concerns, it is always best to consult with a healthcare provider before adding walnut oil to your diet or skincare routine.
• Moderation: Use walnut oil in moderation to avoid potential digestive issues and manage caloric intake.
• Storage: Store walnut oil properly to maintain its freshness and prevent rancidity.

By being mindful of these potential side effects and taking appropriate precautions, you can enjoy the benefits of walnut oil safely.

Frequently Asked Questions

Here are a few interesting FAQs on Walnut Oil

Conclusion

Incorporating walnut oil into your lifestyle is a delightful and nutritious approach that will enhance your culinary creations and overall health. Its high content of omega-3 fatty acids, antioxidants, and essential vitamins makes it an excellent supplement to a plant-based diet.

Beyond the kitchen, walnut oil’s moisturizing and nourishing characteristics can improve your skincare and haircare routines, providing you with glowing skin and lustrous hair. While it’s vital to be aware of potential allergies and use it sparingly, walnut oil’s benefits make it a valuable staple in any health-conscious household.

Walnut oil is an excellent way to enhance the flavor of your food while also benefiting your health.