Walnut Oil

A very pale fatty oil that does not turn yellow, that is acquired from English walnuts, which is used in foods, artists’ colors, paints, and soap. [1]

Walnut oil – a fantastic traditional at risk of extinction

The history of walnuts and their best-known derivative – walnut oil – has ancient roots. Its benefits have actually been understood since the 7th century B.C., and in more current times it has actually been a more affordable alternative to butter throughout the foothills. Today, however, its usage is progressively a niche market, a lot so that some nations have actually taken actions to safeguard its production.

Naming the nut oil today implies associating it with a demanding and pricey cuisine, which is not pleased with the cheapest seed oil. In fact, few individuals are aware that walnut oil has been an ancient ally of poor and standard food, and has actually been understood since ancient times, when the walnut was called the “Jupiter’s heath” for its excellent dietary values and goodness.

The walnut tree, from antiquity to today day

Initially from Asia Minor, the nut tree was introduced to Europe by the Persian kings. Pliny the Elder affirms in his Naturalia Historia that the nuts were imported by the Greeks as early as the 7th century BC. The myriad benefits of walnut usage and usage have actually been known since ancient times, and during the Middle Ages its oil was utilized as an ointment, light fuel, paint thinner and, naturally, as a condiment in cooking. Only the rich classes, nevertheless, might delight in cold-pressed walnut oil, as this strategy was the most costly. The poorer classes had to use hot pushing, which offered the oil a strong and enjoyable scent of roasted nuts. For these reasons, at the start of the 20th century and then at the turn of the century, hot pressing took over and today this technique has not been sidelined, however rather revalued and relaunched on the market (in the lagalpi shop, you can find a typically pressed walnut oil here).

The walnut tree and its darker roots

The walnut tree is not only the bearer of good news. As is typically the case, mythology concerns our aid to shed brand-new light on everyday things. The walnut cult was linked to the god Dionysus. The misconception says that Dionysus, a visitor of King Dione of Lakonia, fell for one of his 3 children, Caria. The sis, nevertheless, began to denigrate the god to the point of anger. Blinded by rage, Dionysus drove them mad and killed them, and Caria, in the face of such cruelty, fell ill until she herself died of grief. Dionysus transformed her into a walnut tree, and the people of Lakonia set up a temple with 3 walnut statues of the 3 sisters: the Caryatids.

Possibly because of its relate to the god Dionysus, the Bible mentions it as a tree omitted from the earthly paradise, and in the Gospel it is stated that the cross on which Jesus Christ died was made of walnut. Finally, let us not forget the fascinating and dark story of the Nut tree of Benevento, around which the Lombards, who settled there in the sixth century, carried out bloody rites in honour of the Germanic god Odin.

The walnut tree of Benevento is likewise discussed in the Gospel.

Nut oil, from conventional condiment to niche product

Returning to more recent times, walnuts and their best-known derivative, walnut oil, have been an essential source of income and an excellent substitute for olive oil throughout the foothills. Here, before the spread of industrial butter (which reduced production costs), walnut oil was thought about the most conventional condiment. With the financial boom and the subsequent spread of inexpensive butter and olive oil to non-Mediterranean locations, its intake has actually slowly declined and its expense has risen dramatically, so much so that some nations have actually taken steps to ensure that the production of this important conventional food is not lost. Switzerland, for instance, has actually included walnut oil in the Slow Food presidium, which intends to protect its production and distribution.

The current rediscovery of walnut oil

While walnut oil might not be commonly known these days, its timid rediscovery is certainly due to a more current awareness of food. Along with being a dressing that typically has a lower ecological impact compared to butter and olive oil (specifically if the latter is bought far from its climate of origin), walnut oil is a crucial source of vital Omega-3 fats, which are important in the battle versus cholesterol and high blood pressure, and has antithrombotic and anti-arrhythmic properties. An excellent ally of the creativity in the kitchen, it is generally utilized to season salads and meat, in addition to being an ideal ingredient in the preparation of standard sugary foods. [2]

Walnut Oil Nutrition Information

Below is the detailed nutrition details for 1 tablespoon of walnut oil (13.6 g) as supplied by the USDA.

  • Calories: 120
  • Fat: 14g
  • Sodium: 0mg
  • Carbohydrates: 0g
  • Fiber: 0g
  • Sugars: 0g
  • Protein: 0g
  • Omega 3 Fatty Acids: 1.4 g


Walnut oil does not contain any carbohydrates and for that reason zero sugar and no fiber.


Walnut oil is mostly comprised of healthy polyunsaturated fats, with approximately 63% of fat coming from polyunsaturated fats, 23% from monounsaturated fat and less than 10% from saturated fat.

Walnut oil is an outstanding food source of plant-based ALA omega-3 fatty acids which your body converts into EPA and DHA in minimal amounts; 1 tablespoon of walnut oil offers 1.4 g of ALA, which is almost one hundred percent of the recommended day-to-day intake for grownups ages 19 to 50. For referral, the Adequate Consumption (AI) for ALA for adult guys is 1.6 g daily and for adult women is 1.1 g each day. Walnut oil consists of more omega-3 fatty acids per serving than canola oil, which is regularly pointed out as another excellent source.


Walnut oil is pure fat extracted from the walnuts so it does not contain any protein.

Vitamins and Minerals

Walnut oil consists of a small amount of Vitamin K, supplying 3% of a grownup’s everyday needs in a 1 tablespoon serving. There is likewise a very percentage of Vitamin E and choline in walnut oil however this totals up to less than 1% of day-to-day needs per serving. [3]


There are four sort of walnut oil:

Unrefined, cold-pressed walnut oil: This is the most expensive kind. It’s made by grinding walnuts into a paste and pressing the paste to separate the oil and solids. Since the walnuts are never ever heated, this is the least bitter in taste.

Refined walnut oil: The very first sort of refined walnut oil is expeller-pressed walnut oil, made by using extreme pressure to extract oil. If the oil does not carry a label stating “expeller-pressed,” the oil has actually more than likely been drawn out with the help of a solvent. If a solvent is utilized, the oil will then get heated up to get rid of the solvent. You can use both of these type of refined walnut oil as completing oils, although they won’t have as pure and bold a taste as cold-pressed walnut oil. You can likewise utilize the refined kind for sautéing and baking.

Blends of unrefined and refined walnut oils: Some brands, like the well-known La Tourangelle, mix cold-pressed oil with expeller-pressed oil for a softer taste and more versatile profile. You can sauté and bake with their Roasted Walnut Oil, but it’s likewise really nice for dressings and ending up touches.

Olive oil instilled with walnuts for flavor: This isn’t in fact walnut oil at all, and you’ll be able to taste the difference. [4]

Walnut oil advantages for your appeal and health

Nuts have constantly been a terrific source of nutrients. From skin care to hair care, they have belonged of nearly all kinds of beauty items. Pistachio, peanuts, almonds, there is a range of nuts out there that are not just tasty to chew on and are great sources of healthy snacking, but likewise eliminate many flaws and guarantee you get health, skin and hair. Enjoyable reality, did you understand that the shape of the nut is a sign of the main body part that it would benefit? For example, almonds are understood to be helpful for vision as the shape resembles the eyes. Likewise, walnuts are known to benefit the brain. Today, we talk about the walnut oil benefits because yes, it does benefit the brain, however it has much more to provide.

Walnut oil advantages reach avoiding ageing, taking on infection, cutting tummy fat and a lot more, all due to the existence of omega-3 fatty acids, of which it is a rich source. In this article, we will talk all about walnut oil benefits, its composition and how you can incorporate it in your lifestyle.

Walnut oil advantages are lots of. From hair and skin to health in general, this particular nut oil has a lot to offer. It is likewise important in getting rid of fungal infections, whether on skin or scalp, therefore giving you a healthy and perfect hair and face. Let’s take a more detailed look at all the benefits that walnut oil has to use.

Cuts belly fat

Among the very best benefits that this nut oil has to offer is the fact that it works marvels on the belly fat and makes all your flat stomach dreams come true. You do not need to be on a treadmill for hours if you make sure that walnut oil belongs of your life and diet plan. The very best way to go on about it is by replacing your routine eating oil with walnut oil. You can either include it to the salads or just make it a part of your meal. Walnut oil makes you feel full and reduce your body’s yearning for fats.

Prevents cardiovascular disease

Our daily way of life is incredibly chaotic. Frequently, it results in lack of knowledge when it comes to our diet plan and general health, leading to numerous concerns such as a heart problem. The heart is the most crucial body organ and it is important to keep it in order to live healthy. Walnut oil intake is advised for good heart health. It balances out the cholesterol levels in the body, by increasing the excellent cholesterol levels and reducing the bad one. It hence substantially lowers the risk of heart diseases.

Improves capillary health

Another aspect in which walnut oil advantages the body is by enhancing the functioning of the body’s capillary. You can just change your normal oil with walnut oil and witness the magic. Your body would be glad because of the many advantages that walnut oil usage brings along.

Avoids hair loss

Seeing damaged hairs every time you comb your hair? Possibly the service is not in the expensive hair items that you use. Maybe, it depends on your diet plan. Walnut oil comes to the rescue even here. Change your normal oil with walnut oil and it can work wonders for your hairs. Walnut oil is excellent in preventing hair loss and it nurtures your roots and shafts in a way that will get you a healthy mane, all by tweaking your diet and of course, by not burning your hard-earned cost savings in expensive hair products. The abundant material of omega-3 fatty acids makes it an exceptional source of excellent hair.

Promotes hair growth

As we said, walnut oil is a boon for hair due to its abundant content of omega-3 fatty acids. Not only does it prevent hair fall, however it also strengthens the hair and promotes the development of fresh ones. Walnut oil is abundant in potassium which speeds up hair growth and likewise helps in the regeneration of cells.

Fights dandruff

This is one of the peskiest and most difficult hair scenarios that the majority of find themselves in. No one desires flakes of dry scalp skin on their dresses, after all. If you have dark hair, it ends up being even more noticeable. There are many items readily available in the market, however let’s be truthful, cleaning your hair is a temporary solution. You need to address the root cause from within. Walnut oil is the answer. Include it in your diet plan and also use it to massage your hair and scalp regularly. It will give just the ideal nutrition to your hair, hence avoiding a flaky scalp and combating dandruff and other infections.

Battles fungal infections

Walnut oil massages are perfect for avoiding and fighting fungal infections. This oil relieves the afflicted location and offers the ideal nutrition and nourishment to curb the infection and also stops it from spreading out any even more.

Prevents early ageing

Walnut oil is a fantastic anti-ageing moisturiser too. Application of walnut oil frequently on the skin takes care of the indications of early and early ageing such as fine lines and crow’s feet. The abundant antioxidant content helps too. Apply walnut oil before hitting the bed every day and observe the distinction yourself. The reason we state to use it at night is because of its heavy and oily texture. Using it in the early morning would not be too hassle-free and also, its interaction with the sunscreen or even the sun would negate its excellent results.

Treats dry skin

Walnut oil is heavy in texture and incredibly nourishing. Thus, it works finest on dry skin. It is even good in treating and calming severe dry skin problem such as psoriasis. You can either include it to your bathing water or simply apply it on the afflicted area.

Enhances sleep

Walnut oil is understood to treat conditions such as insomnia as it assists promote good sleep. This is because of the existence of melatonin that is fantastic when it comes to controling sleep and keeping a healthy cycle.

Helpful for male fertility

Walnut oil is understood to enhance sperm count, hence making it an excellent representative when it comes to enhancing fertility in males. Further, it is likewise known to deal with the sperm shape and enhance its motility. This is very important because an improperly-shaped sperm would not be able to get in the ovary, therefore reducing the opportunities of pregnancy. Another way in which walnut oil helps male fertility is by improving blood flow which assists in sustaining erections.

Helps reduce migraine attacks

If you struggle with migraines, walnut oil is a blessing for you. Walnut oil is a rich source of magnesium, a mineral that is associated with migraine treatment. Intake and application of walnut oil help reduce migraine attacks substantially as compared to those who have a magnesium deficiency. The magnesium material in walnut oil also assists strengthen the bones and improve blood vessel health. [5]

Cooking With Walnut Oil: The Dos And Do n’ts

Do use walnut oil in percentages

Virgin walnut oil has a strong taste profile that can quickly overpower the other flavors in a meal. The exact same goes for roasted walnut oil. In some dishes, you will be able to add a small quantity of the oil, however the very best choice in others may be to dilute it. You can do this by including a small amount of walnut oil to a neutral-tasting oil like canola oil or fine-tuned peanut oil. The walnut oil flavor will be less extreme so that you can drizzle it on as a finishing oil without no worries about its taste destroying your dish.

Do store walnut oil correctly

With walnut oil, you will need a cool and dark storage area at a minimum. Preferably, you need to store it in the refrigerator. Like many cold-pressed unrefined nut oils, walnut oil has a brief service life. As soon as you open the container, you have about a year before it goes rancid and that’s assuming that you store it correctly. It can thicken in the refrigerator so enable it to heat up to room temperature level prior to utilizing it.

Do usage walnut oil in sweet preparations

Among walnut oil’s best qualities is its flexibility– you can utilize it in desserts as well as in tasty meals. Its nuttiness complements chocolate and fruit. It works well in cakes and muffins. Use it to grease pans and dessert molds for cheesecakes and other molded desserts. You can add it to breakfast favorites like oatmeal and yogurt.

Do find out the distinctions in between virgin and refined walnut oils

These oils have various properties and are typically utilized for various functions. Like other virgin nut oils, virgin walnut oil is more aromatic and flavorful than the refined variation. It is made with higher quality walnuts and will normally be more pricey than improved oil.

Fine-tuned walnut oil will be close to neutral in taste and will have a greater smoke point, which is the temperature level at which the heated oil begins to smoke.

Do usage walnut oil as a finishing oil

Where virgin walnut oil shines is as a dressing for cooked dishes. Sprinkle it over mouthwatering meals like pasta, salads and mashed potatoes. It likewise complements different cheeses and roasted vegetables.

Do not use virgin walnut oil for frying

Because of its low smoke point, virgin walnut oil is unsuitable for frying. In theory, you could utilize it as long as you never heated it above 320 degrees Fahrenheit (160 ° C); nevertheless, you would be running the risk of burning the oil and losing a few of its best qualities.

Roasted walnut oil is also a poor frying oil due to the fact that the nuts from which it was drawn out have actually already been roasted. The oil has some of the nut’s roasted substances to provide it taste. Heating it once again would risk burning it and producing a bitter taste. [6]

How to Utilize And Buy

When purchasing walnut oil, your best option is to spend a bit more money on quality oil that is made from entirely dried and cold-pressed or expeller-pressed walnuts. This type is superior to oil infusions made with a combination of walnut oil and more affordable vegetable oils.

Search for 100% pure walnut oil sourced from France (such as Burgundy or Perigord) or California, preferably that’s cold-pressed if you want to spend a bit more. Expeller-pressed oil is an excellent option if cold-pressed isn’t readily available.

You’ll find this oil in premium shops and speciality shops or in large supermarkets where other nut-based oils are found.

A bottle will remain fresh for about six to 12 months once opened. Keep it someplace cool and dark to extend its service life.

How do you use walnut oil?

Because of its low smoke point, don’t use walnut oil as a cooking oil considering that it can overheat and turn rancid easily. Rather, consider it as a garnish that can be added to cooled or currently cooked foods.

Walnut oil has a special, somewhat sweet, nutty taste that resembles walnuts (not a surprise there). It sets well with:

  • Pasta
  • Noodles
  • Aged cheeses
  • Vegetables like squash and dark leafy greens
  • Mushrooms
  • Herbs
  • Vinegars
  • Fish
  • Fresh breads

Here’s more about some typical walnut oil uses:

  1. Add a bit to salad dressing to provide salads a nutty taste.
  2. Attempt a drizzle on pasta meals or pizza.
  3. Spoon some over wild rice or other grain dishes.
  4. Include a bit to roasted fish or other lean proteins.

What can you substitute for walnut oil?

If a dish calls for walnut oil but you do not have any on hand, attempt other comparable nut oils as a substitute, such as almond oil, hazelnut oil or extra virgin olive oils.

Can you apply walnut oil on your face?

Yes, walnut oil can be applied to skin to aid with hydration and combating complimentary extreme damage that can trigger indications of aging.

Some individuals use walnut oil to their faces to help reduce the look of great lines and wrinkles, however the downside is that it’s a costly oil to use a great deal of. Other, cheaper facial oils can work likewise to hydrate and secure skin, such as olive oil, almond oil and argan oil. [7]

What Are The Side Effects Of Walnuts?

Can Cause Gastrointestinal Issues

The fiber in the nuts might cause gastrointestinal problems if consumed in excess. Though walnuts (and nuts in general) might help treat digestion problems, in some cases, they might exacerbate the problem. Thus, please consult your medical professional prior to consuming walnuts if you have any gastrointestinal issues.

Other typical gastrointestinal adverse effects of tree nuts (including walnuts) include bloating, stomach pain, and diarrhea.

In other studies involving walnuts, a couple of individuals reported numerous types of intestinal distress, consisting of bloating (3 ). Taking in more than 1 ounce of walnuts might present this danger. Walnuts have a high fiber and high fat content (30 grams of walnuts have 2 grams of fiber and 20 grams of fat).

May Cause Allergies

Allergies to tree nuts prevail. The symptoms include queasiness, shortness of breath, trouble in swallowing, itching of the mouth, throat, or the eyes, and nasal congestion.

The most hazardous allergic reaction is anaphylaxis. It hinders breathing and sends out the body into a state of shock. You might experience either a primary or a secondary allergic reaction with walnuts. Primary allergic reactions include the direct intake of walnuts or their products, which can result in anaphylaxis. Secondary allergies involve pollen, which reacts with walnuts due to cross-reactivity (this is because of the similarities in the nature of proteins in the pollen and walnuts). Here, the signs consist of itching or swelling of the mouth.

An allergy to walnuts doesn’t necessarily imply you would be allergic to other tree nuts as well. However it is necessary to talk to your medical professional before you consume walnuts or any other tree nut– more so if you are easily vulnerable to allergies.

May Cause Weight Gain

Walnuts (and nuts, in general) are exceptional sources of fiber and can help in weight reduction. However they likewise are high in calories.

Seven walnuts load about 183 calories. Eating them in excess would definitely suggest more calories and may eventually cause weight gain.

Research studies reveal that a diet supplemented with walnuts can result in higher day-to-day energy intake. This can result in weight gain, although not really considerable.

One way of countering this is to round out your meal with walnuts instead of having the nuts on their own because just 4 ounces of walnuts contain over 740 calories.

Though they are abundant sources of protein, you can not change your much better protein sources (like meat or eggs) with walnuts. Likewise, nuts, in general, need to be combined with animal proteins for a complete amino acid profile.

Nevertheless, some sources recommend that eating more walnuts does not result in weight gain.

Other research likewise mentions that walnuts may trigger a specific brain area involved in impulse control. This indicates walnuts may help individuals have much better control over their cravings.

Given the combined findings, we recommend you speak to your physician about consuming walnuts.

May Cause Choking In Kid

Almost all nuts (and most foods that are firm) bring the danger of choking in children. These foods are difficult for kids to bite through and break down and swallow securely. Instead, they may get stuck in their respiratory tracts.

As walnuts are comparatively larger than other tree nuts, they may present a greater danger.

If your child is below 7 years of age, prevent giving them whole nuts as they would be at the danger of choking.

May Aggravate Ulcers

Because nuts, consisting of walnuts, are high in fiber, they may worsen ulcers in vulnerable individuals. However, more research is required to establish this reality.

Like all other nuts, walnuts are healthy. A large body of research highlights their anticancer, anti-inflammatory, cardio- and neuroprotective properties.

But it is important to remember of the adverse effects and practice moderation.

How Many Walnuts Can You Consume In A Day?

There is no clinical agreement on the ideal dosage of walnuts. But an ounce of the nuts (7 entire walnuts) a day need to do. You can make them a part of your diet and not overindulge. [8]

Medication Interaction

Walnuts can connect with some thyroid medications. Speak to your medical professional to make sure walnut oil is fine to add to your diet. [9]

The bottom line

Walnut oil is a delicious, nutty oil made by pushing whole walnuts.

It’s rich in the omega-3 fat ALA and other unsaturated fatty acids, as well as ellagitannins and other polyphenol compounds that act as anti-oxidants.

Thus, consuming walnut oil may enhance blood glucose levels and enhance heart health, among numerous other benefits. Yet, more research is required.

To gain the possible benefits of walnut oil, attempt using it in salad dressings and other cold dishes. [10]


  1. Https://www.merriam-webster.com/dictionary/walnut%20oil
  2. Https://lagalpi.com/en/blogs/storie-di-cima-e-di-valle/lolio-di-noci-un-grande-classico-che-non-deve-estinguersi
  3. Https://www.verywellfit.com/walnut-oil-nutrition-facts-and-health-benefits-5070204
  4. Https://www.simplyrecipes.com/your-guide-to-walnut-oil-5204662
  5. Https://www.bebeautiful.in/all-things-lifestyle/health-and-wellness/omega-3-fatty-acid-foods-for-healthy-skin-hair-and-body
  6. Https://www.spiceography.com/cooking-with-walnut-oil/
  7. Https://draxe.com/nutrition/walnut-oil-benefits/#How_to_Use_And_Buy
  8. Https://www.stylecraze.com/articles/dangerous-side-effects-of-walnuts/
  9. Https://www.webmd.com/diet/walnut-oil-health-benefits#091e9c5e8202d523-2-5
  10. Https://www.healthline.com/nutrition/walnut-oil
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