If you’re one to nosh on nuts, good for you.
What is walnut oil?
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Light in color, walnut oil has a smooth, nutty, slightly bitter taste to it.
Walnut oil is largely produced in California and France (specifically, the Perigord and Burgundy regions).
The nutritional value of walnut oil.
There are two major classes of PUFAs: omega-3 and omega-6.
ALA has a long-standing link to lowering the risk of coronary heart disease (CHD).
Different types of walnut oil.
Walnut oil types differ mainly by methods of extraction, says Shapiro.
As we already touched on, the unique PUFAs in walnuts make it a heart-healthy oil.
Walnuts in their whole form have been closely studied for their link to heart health.
It has anti-inflammatory properties.
One of those is the polyphenol pedunculagin.
Pedunculagin is an ellagitannin, a specific key in of polyphenol that’s found in berries and nuts.
When consumed, ellagitannins release ellagic acid,which has antioxidant and anti-inflammatory capabilities7.
This can help protect against diseases likecertain cancers8,neurodegenerative diseases9, andcardiovascular diseases6.
It may protect against oxidative stress and free radical damage.
Preclinical research has found thatwalnut oil can reduce oxidative stress10because of its antioxidant makeup.
Walnut oil also controlled the superoxide dismutase (SOD) activity in cells that hyperglycemia had increased.
If SOD is not regulated over time, it can lead to cell damage.
It may lower blood sugar if consumed long term.
The group that consumed walnut oil showeda decrease in blood glucose levels compared to the control group11.
“In addition to antioxidants, walnuts have ahigh amount of vitamin E1,” says Shapiro.
Shapiro adds thathealthy fats keep skin hydrated12when incorporated as part of a daily diet, too.
The downsides of walnut oil:
Those with nut allergies should steer clear.
Consuming too much could cause gastrointestinal issues.
So, is walnut oil healthy?
When used in moderate amounts for dressing and finishing your meals, yes.
“Walnut oil has high concentrations of PUFAs that reduce bad cholesterol,” Skulas-Ray summarizes.
“There is also research demonstrating benefits for blood pressure and other cardiovascular risk factors.
Plus, it is particularly enriched in ALA, which not many foods provide.”
Summary
Walnut oil vs. other oils.
Both can be beneficial in promoting and protecting heart health.
Walnut oil vs. canola oil:
Canola oilalso has more oleic acid than walnut oil.
Yet, walnut oil contains more PUFAs while canola oil has a high MUFA content.
Is walnut oil better than olive oil?
What makes walnut oil so special is its high ALA content.
Can you put walnut oil on your skin?
There are also many over-the-counter products that are infused with walnut oil.
The takeaway.
Just ensure you’restoring the cooking oil properlyto retain its benefits!
