You can use walnut oil to improve overall health and support your diet and skin.

Walnuts are incredibly important for most of us. However, walnut oil has become so popular among people.

Walnut oil has been used for hundreds of years for its medicinal properties. It is a plant-based oil and has been shown to have many health benefits, such as lowering the risk of cardiovascular disease. 

Nutritional Values ​​Of Walnut Oil Per 100 Grams 
Fats100 g
Walnut oils nutritions values

It’s also been found to reduce inflammation in the body and is linked to improved brain function.

Walnut oil is high in antioxidants that can lower blood sugar levels. Do you know walnuts lower cancer risk regular eating?

Walnut Oil Are Unique

Walnut oil includes a significant variety of incredibly nutritious substances, as seen by looking at the components. An overview:

  • Unsaturated, Polyunsaturated, and Saturated fatty acids
  • Folic acid
  • Amino acids L-arginine
  • Vitamin B and vitamin E
  • Pantothenic acid (B5) and Biotin
  • Many other minerals such as selenium (source)

The Taste

Some people don’t like the walnut oil taste. Sure, it is not like peanut butter!

The walnut oil has a naturally nutty taste. Nuts lovers will adore the nutty flavor, but unflavored oil lovers will have to get accustomed to it. However, healthy oil is not ideal for many cuisines due to its strong flavor.

Why is walnut oil so good?

Walnut oil contains some saturated fatty acids. About 70% of the oil is polyunsaturated. Walnut oil, like linseed oil, has omega-3 fatty acids. They protect nerves and the brain and minimize the chance of heart attacks. According to research, the unsaturated fatty acids in walnut oil can help lower cholesterol. Walnuts and walnut oil are thus suitable choices for those who value a healthy diet.

Let’s look at: How Walnut Oils Affect Our Body:

Consuming walnut oil on its own or using it regularly in your diet has several positive effects on your health.

  • Monounsaturated and polyunsaturated fatty acids are considered particularly healthy. The body needs them to form new cells and repair damaged cells.
  • Saturated fats may have a lesser reputation, but the body also needs these compounds. They serve as an energy source and store. Also, it’s great for a ketogenic and low-carb diet. 
  • The healthy fatty acids lower cholesterol and thus protect against arteriosclerosis. Walnuts itself high in omega-3 fatty acids!
  • Vitamin E is one of the fat-soluble vitamins and cannot be produced by the body. It would help if you took from the diet. It protects the cells from free radicals and ensures beautiful skin.
  • B vitamins are essential for many metabolic processes. They also strengthen the nerves.
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Vitamin E For Skin 

When it comes to improving health, vitamins play an essential role. Besides, vitamins act as an antioxidant. 

Walnut oil has a good amount of vitamin E. 

The antioxidant vitamin E acts as a radical scavenger, removing damaging free radicals from the body’s cells and protecting the skin cells from membrane damage. 

Damaged cells can no longer perform their regular tasks and might perish. This can produce wrinkles. 

Many natural anti-aging treatments contain vitamin E. Consequently, and it should provide a healthy, young, even, fresh complexion and can diminish or even eliminate scars. The vitamin promotes hair development, making hair stronger, healthier, and fuller.

B Vitamins 

When it comes to energy production, B vitamins have an essential role.

The B vitamins in walnuts improve neuronal activity, information transfer between nerve cells, responsiveness, and motor control. 

Vitamin B is essential in several energy generation processes in the human body. 

A lack of B vitamins causes weariness and weakness due to insufficient energy production. 

So the body is less robust. The active element is a water-soluble vitamin that cannot be stored in the body’s cells. Therefore regular food intake is required.

B vitamins help for skin health, energy level, and mitochondrial health. 

Omega-3 Critical

Omega-3 fatty acids are necessary fatty acids, which means we must acquire them from diet or supplements because our bodies cannot generate them. 

Omega-3 fatty acids, like omega-6 fatty acids, are polyunsaturated fatty acids. The most well-known omega-6 fatty acid is linoleic acid, abundant in sunflower, corn, and safflower oils.

There are two types of omega-3 fatty acids:

  • Short-Chain
  • Long-Chain
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Alpha-linolenic acid is found in linseed, hemp, chia, walnut, and other seeds/nuts. So, consuming walnuts will support your omega-3 level.

Omega-3 fatty acid impacts and advantages

Flaxseed and walnuts contain good amount of omega-3

The responsibilities of omega-3 fatty acids in the body alone indicate how they act and what we may anticipate from an adequate supply of omega-3. Omega-3 fatty acids have a role in the following processes:

  • The production of hormones 
  • Protein synthesis 
  • Prevents chronic inflammatory 
  • Regulates blood lipid levels (cholesterol and triglycerides) 
  • Cell metabolism and membrane structure )

Getting enough omega-3 fatty acids every day will positively influence your health

Omega-3 acids are essential not just for the skin but also for the brain. Research shows that omega-3 deficiency leads to low mood and energy. Walnuts are high in vegetable omega-3 acids ALA.

Cholesterol-Lowering Affect

Omega-3 fatty acids help increase HDL levels.

Walnuts may help lower cholesterol. 

The study on the walnut diet had decreased LDL cholesterol. (source)

As we talked about, walnuts are good at omega-3 fatty acids. Omega-3 acids will help your blood lipid level!

Eating Walnuts is helpful for these issues:

  • Overall Better Cholesterol Level
  • Decrease LDL cholesterol
  • Lowering triglycerides
  • Reduce cardiovascular disease inhibits harmful proteins

As you can see, walnuts and walnuts oil might be helpful for overall health. 

Cholesterol isn’t bad. Our cells need cholesterol. Omega-3 fatty acids in walnuts might support healthy cholesterol levels.

Expensive But Worth 

Walnut oils are more expensive than other oils.

However, compared to high omega-3 fatty acids, walnut oils are fantastic!

Walnut oil, along with rapeseed and linseed oil, is one of the recommended sources of omega-3 fatty acids. Up to 13% of the oil’s fatty acids are omega-3. So, this excellent healthy oil is one of the meals that may help lower blood cholesterol levels.

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Due to its high omega-3 concentration, walnut oil is very perishable and soon goes rancid. Walnut oil is an excellent addition to cold appetizers and salads because of its nutty flavor.

Pumpkin Seed Oil: Alternative Oils For Skin Health

pumpkin seed
Vitamin E helps to protect your skin from environmental toxins.

Research shows that pumpkin seed oil is beneficial to health. Its components, including vitamin E and linoleic acid, help decrease cholesterol and prevent heart disease.

So long as the pumpkin seed oil is not heated. On the other hand, the Pumpkin seed oil is perfect for salad dressings or flavoring vegetable meals, purees, or pasta. Everyone wanted good skin. 

Related: What Are the Benefits of Pumpkin Seed Oil?

Almond Oil

Almond oil is also an excellent source of minerals such as magnesium, calcium, and others.

Almond oil is derived from the almond fruit and is a popular form of natural skincare. Almond oil can be used on dry and sensitive skin because it is rich in lipids, minerals, and vitamins; it is a highly hydrating and emollient.

Related: Almond Oil Benefits For Hair, Skin and Health

Is walnut oil better than olive oil?

Olive oils are high antioxidants level like walnut oil. Walnut oils have more omega-3 compared to olive oils. If you have a deficiency of omega-3, you might consider using walnut oils. However, you do not choose one of them because two can use it together. Balance diet, it could be best if you use two of them.


Walnuts are also rich in fiber and plant compounds, which may interact with your gut microbiota and contribute to your health.

Walnuts oil is also good omega-3 acids and Vitamin E, which support overall health! 

Walnuts oils also support a healthy weight and suitable ketogenic diet!

How to use walnut oil for thyroid?

We need to optimize minerals such as selenium and iodine for thyroid health. Walnut oil is high in selenium, which might support thyroid functions. You can use walnuts salad dressing or add your foods. 

Are walnut oils good for massage?

Walnut oils are high in vitamin E, protecting your skin from toxins. However, some people don’t want to use walnut oils for massage because it’s expensive. You might consider using almond oil for that purpose.

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