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Walnut Oil as Omega-3 Fats Supplier

walnut oil omega 3

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Walnut oil as omega-3 fats supplier is highly recommended by dietologists for consumption and by cosmetologists for topical use. Why is walnut oil beneficial?  Are there any harmful elements in walnut oil? Let’s analyze the oil composition and find out why we are advised to include walnut oil into nutrition.

Walnut oil nutrition profile

As Wikipedia states walnut oil consists mainly of fat. There are 14 g of fat in 1 tablespoon of the oil. So it is high in calories. However, the fatty acid composition of walnut oil is not harmful in any way for our health if we eat it in moderation (Compare it with corn oil fatty acid composition) . As you see from the table below walnut oil is low in saturated fatty acids and high in unsaturated fats healthy for our body. The oil has omega-9 monounsaturated fatty acids needed for our heart health. It possesses a good proportion of omega-6 to omega-3 fats. Nowadays people eat too many omega-6 fatty acids. These fats have a lot of benefits for our health but they may induce inflammation when they are in abundance in the body. Omega-3s in walnut oil counteract omega-6 fats for the benefits of both types of fatty acids for our body.


Walnut oil
Serving Size1 Tbsp
Calories119 kcal
Saturated Fat1.2 g
Omega-6 polyunsaturated fat7.141 g
Omega-3 polyunsaturated fat1.404 g
Monounsaturated Fat3.1 g

Walnut oil and omega-3 fats

Walnut oil contains omega-3 fats in the form of alpha-linolenic acid, or ALA. According to mayoclinic.com walnut oil is the highest in omega-3s content among nut oils.  Omega-3 fats are essential for us. We receive them only from food, the body cannot produce them. ALA from walnut oil is converted into EPA and DHA in our bodies and then absorbed. The oil contains 1.404 g of ALA in every tablespoon. The American Journal of Clinical Nutrition claims that women need 1.1 g and men need 1.6 g of ALA daily. It is the lowest amount of ALA people should consume every day.


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Omega-3s benefits

When we consume walnut oil omega-3 fatty acids play several essential roles. They form the brain cells membranes that transmit nervous signals for thinking and memory. Omega-3 fats help reduce the risk of heart disease and can prevent a heart attack and a heart stroke. They can even treat people with ill hearts. ALA in combination with vitamin E lowers the level of bad cholesterol. Omega-3 fats lessen inflammation so they may be used to treat arthritis and other inflammatory diseases. Use walnut oil together with castor oil for arthritis treatment.


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Other beneficial nutrients

Walnut oil is not only fatty acids. It is a source of antioxidants:  gamma-tocopherol (vitamin E) and ellagic acid. Walnuts are rich in such minerals as phosphorous, calcium, selenium, zinc, magnesium, potassium and copper. They contain Vitamins B1, B2, B3 and niacin. To enjoy the benefits of walnut nutrients buy only unrefined virgin walnut oil which is cold-pressed from walnuts of the best quality and don’t heat the oil. It is number 1 advice as far as cooking with walnut oil is concerned. The health-boosting nutrients can be destroyed at high temperatures.