Walnut Oil

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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.
Consuming walnut oil may improve heart health, lower blood sugar, and have anticancer effects.
Benefits
1. Can boost skin health
The nutrients in walnut oil may promote good skin health.
One tablespoon (*3.6 grams) of walnut oil contains more than 8 grams, or over 5 times the Dietary Reference Intake (DRI), of an omega*3 fatty acid called alpha-linolenic acid (ALA).
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.
Thats why omega*3s, including those in walnut oil, may stimulate skin growth, fight inflammatory skin disorders, and promote wound healing.
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.
2. May decrease inflammation
Adding walnut oil to your diet may fight chronic inflammation, which has been linked to heart disease, some cancers, and other health issues.
One *-week study in *3 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.
Walnuts are also rich in polyphenols called ellagitannins, which your gut bacteria convert into other beneficial compounds.
These compounds may have anti-inflammatory properties and act as antioxidants that fight cell damage caused by molecules called free radicals.
3. Helps lower blood pressure
Walnut oil may help lower high blood pressure, one of the main risk factors for heart disease.
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.
4. Improves blood sugar control
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
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
5. Improves cholesterol 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.
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.
6. May have anticancer effects
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. Easy to add to your diet
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.

Its 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.