Walnut oil is edible oil pressed from the Persian walnuts or English walnuts (Juglans regia). The smoking point of walnut oil is 204 °C (400 °F). This oil is a great source of Omega-3 fatty acids. It has high content of phytonutrients and a source of phosphorus, selenium, zinc, magnesium, calcium and iron. It also provides substantial amount of Vitamin B2, B1, B3 along with Niacin and Vitamin E. Though it is edible, it is used less in food preparation in comparison to other oils. It possesses delicate flavor and scent with light color and nutty taste. It is used for pan frying but should be avoided for high temperature cooking because the oil loses its nutritive value and flavor after healing by making it slightly bitter. The specific gravity of Walnut oil ranges between 0.924 to 0.927 at temperature of 15°C. The countries such as France followed by California, Australia and New Zealand are the producers of Walnut oil. Walnut oil is available in two types such as cold pressed and refined form.
History
Walnuts are the native plant of North America and Persia. Walnuts were found in Europe in prehistoric deposits from Iron Age. During Middle Ages, walnuts were used to keep the evil eye at bay. It was used to soothe intestines, provide relief from hemorrhoids and diarrhea. It is also useful in treating frostbite, rickets and glandular disturbances. Walnut bark is used in some cultures to clean teeth and improve oral hygiene. It is used to treat the inflammatory conditions such as skin disorders and rheumatoid arthritis.
Nutritional value
The serving size of 218 grams (one cup) of Walnut oil provides 218 g of total fat, 32.7 µg of Vitamin K, 0.87 mg of Vitamin E and 0.9 mg of choline. The lipids such as 19.838 g of total saturated fat, 15.26 g of palmitic acid, 4.36 g of stearic acid, 49.704 g of total monounsaturated fats, 0.218 g of palmitoleic acid, 48.396 g of oleic acid, 0.872 g of gadoleic acid, 137.994 g of total polyunsaturated fats, 115.322 g of linoleic acid, 22.672 g of linolenic acid and 384 mg of phytosterols could be found in the same serving size of 218 grams.
Health Benefits of Walnut oil
Walnut oil being a great source of Omega-3 fatty acids including therapeutic properties is useful for beautification and medicinal purposes. It enhance the circulation of blood having an anti-bacterial, antiseptic, antifungal, anti-inflammatory, anti-aging, skin toning and skin regenerative properties. The study shows that walnuts intake is helpful for cardiovascular health. The tannins, phenolic acids, vitamins and flavonoids help to counteract diabetes, assist heart health and promote the cognitive functions.
Treat stress
Walnut and its oil is helpful for the body to counteract stress due to the presence of polyunsaturated fats that helps to influence blood pressure. The study shows that Omega-3 fatty acids such as alpha linolenic acid in walnuts help to decrease low density lipoproteins which are bad cholesterol. It also lowers C – reactive protein and inflammation. The walnut oil has the ability to lower blood pressure during the stress. (1)
Cardiovascular health
Walnut oil helps to lower the chances of cardiovascular problems by lowering the cholesterol level. The walnut intake assists the HDL cholesterol by transporting and eliminating excess cholesterol from the body. The study shows that walnut oil helps to maintain the functions of blood vessels. It also preserves the endothelial cell functions that are vital in maintaining the cardiovascular health. (2)
Treat Alzheimer’s
The study shows that walnuts effectively lowers the onset or progression of Alzheimer’s disease and also prevents it. It improves the memory, learning skills, lowers anxiety and assists motor development. The prominent features of Alzheimer’s disease are inflammation and oxidative stress. It contains various minerals and vitamins and is a vital source of alpha-linoleic acid which is an omega-3 fatty acids having brain and heart benefits. (3)
Assist allergy
The supplement of walnut oil if taken by pregnant women helps to lower the chances of allergy in children shown by clinical trials. It develops and makes the immune system mature faster that leads to strong immune function and lower the chances of allergies in baby. During pregnancy, the intake of n-3 PUFAs increases the gestational length as well as maturation of central nervous system of the child and also improves the mental performance in childhood. It accelerates the development of immune system to prevent food allergies. (4)
Cure for dementia
The study shows that regular intake of oils rich in Omega-3 helps to lower the chances of development of dementia by 60 percent in comparison to those who does not consume regularly. The research is still going on to find out the exact mechanisms occurring in these foods. (5)
Endothelial functions
Walnuts help to prevent diabetes and heart ailments. The research shows that consumption of walnuts promotes the endothelial functions in the overweight people. It shows the beneficial effects in systolic blood pressure. (6)
Traditional uses
It is used to treat inflammation, acne and eczema.
It cures constipation, urinary stones, lumbar pains, weak knees, diarrhea and respiratory problems.
It is also used to cure peeling, itching scalp and dandruff.
During night, massaging with walnut oil on stomach that helps to cure the chronic constipation.
It also prevents hypertension.
Due to antioxidant properties, it helps to prevent wrinkles and aging.
It promotes the learning ability, memory as well as thinking.
Precautions
It should be used in moderate amounts because its excessive use might be harmful.
It could result in allergic reactions such as skin rashes and itching.
How to Eat
It is used for dressing salads.
It is used to enhance the flavor of steaks, fish, toss pasta and jazz up desserts.
It helps to enhance the flavor of steaks and fishes.
Due to its nutty flavor, it is used for seasoning pasta dishes.
It is also used to enhance the flavor of desserts and baked confectionaries.
It is used to make dipping sauces for cheese and bread.
The mixture of sherry vinegar, walnut oil, prepared mustard, garlic and salt is a dressing for radicchio and endive salad. The salad could be topped with sprinkle of crumbled blue cheese.
It is the best alternative to olive oil.
Drizzle walnut oil to a bowl of fresh sorrel soup.
It could be tossed with pasta along with steamed fresh green beans, spinach, Gorgonzola, parsley, sautéed mushrooms and garlic.
Walnut oil could be used to grease moulds and ramekins for panna cotta.
Marinate goat’s cheese with walnut oil, salad and crusty bread. The remaining oil could be used for dressings.
Walnut oil could be brushed on poultry, fish and duck before pan frying or grilling. Or it could be drizzled before serving.
Other Facts
France is the highest producer of walnut oil.
China, Mexico, Iran, France, Moldova, Romania, Turkey, Ukraine, New Zealand and Australia are the producers of Walnut oil.
Walnut oil could be found in the form of supplement capsules as well.
It is also used in making soaps, cosmetics and other personal care products.
It is used in oil painting due to its quick drying properties.
It is used to make painting colors.
This oil is used in wood finish products such as cutting boards and wooden bowls.
It is also used with various heavy fuel oils.
Walnut oil facts
It is versatile oil which is extracted by cold pressing walnuts. About 60% of oil content is contained in walnuts. It requires about 2 to 3 kg of walnut kernels to make one liter of oil. In comparison to refined walnut oil, cold pressed walnut oil has more flavors. It is also used as paint thinner for color painting. It has high content of polyunsaturated fat. It is mostly used uncooked because it becomes slightly bitter when heated. It is composed of 50% linoleic acid. The walnut oils are mostly produced in France as well as some parts of America and Europe.
Name
Walnut oil
Native
Native plant of North America and Persia.
Smoking point
204 °C (400 °F)
Shelf life
6-12 months
Color
Pale brown-pale yellow
Flavor/aroma
Nutty, soft
Taste
Pleasant but becomes slightly bitter when heated
Varieties/Types
Cold pressed
Refined
Major Nutritions
Total Fat (lipid) 218 g (622.86%)
Vitamin K (phylloquinone) 32.7 µg (27.25%)
Vitamin E (alpha-tocopherol) 0.87 mg (5.80%)
Choline 0.9 mg (0.16%)
Health Benefits
Treat stress
Cardiovascular health
Treat Alzheimer’s
Assist allergy
Cure for dementia
Endothelial functions
Calories in 1 cup (218 gm)
1927 Kcal.
Traditional uses
It treats inflammation, acne and eczema.
It is a cure for constipation, urinary stones, lumbar pains, weak knees, diarrhea and respiratory problems.
It helps to cure peeling, itching scalp and dandruff.
Massage with walnut oil on stomach cures chronic constipation.
It also prevents wrinkles and aging.
It enhances the learning ability, memory and thinking.
Precautions
Used it in moderate amounts.
Some people might get allergic reactions such as skin rashes and itching.
How to Eat
It is used for dressing salads.
It enhances the flavor of steaks, fish, toss pasta and jazz up desserts.
It is used to season pasta dishes.
It promotes the flavor of desserts and baked confectionaries.
It is used to make dipping sauces.
It is the best alternative to olive oil.
Drizzle walnut oil to a bowl of fresh sorrel soup.
Other Facts
France is the highest producer of walnut oil in the world.
Walnut oil could be found in form of capsules.
It is used to make soaps, cosmetics and other personal care products.
