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Natural Cold Pressed Extra Virgin Walnut Oil 250ml
- Can boost skin health
- May decrease inflammation
- Helps lower blood pressure
- Improves blood sugar control
- Improves cholesterol levels
- May have anticancer effects
- Easy to add to your diet
Walnut oil is extracted by pressing whole walnuts. It has a nutty, delicate flavour 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 anti-cancer effects. However, studies have mostly focused on whole walnuts rather than walnut oil. This article highlights 7 promising benefits of walnut oil.
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Benefits of Walnut Oil
Boost Skin Health
The nutrients in walnut oil may promote good skin health.
One tablespoon (13.6 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) (1, 2).
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 (3Trusted Source).
That’s why omega-3s, including those in walnut oil, may stimulate skin growth, fight inflammatory skin disorders, and promote wound healing.
What’s more, 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.
In short, consuming walnut oil boosts your intake of essential fatty acids that are vital to skin health.
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 6-week study in 23 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. This may explain why test-tube studies have found that walnut oil can fight inflammation and increase cell antioxidant activity.
However, it’s unclear to what extent the beneficial compounds in walnuts are preserved during the processing of walnut oil. Some studies suggest that walnut oil contributes no more than 5% of the antioxidant activity of whole walnuts.
Helps lower blood pressure
Walnut oil may help lower high blood pressure, one of the main risk factors for heart disease.
Studies suggest that 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.
One study in 15 adults with overweight or obesity and moderately high cholesterol levels found that consuming walnut oil significantly improved blood vessel function, which in turn could help lower blood pressure.
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.
One study in 100 people with type 2 diabetes found that consuming 1 tablespoon (15 grams) of walnut oil daily for 3 months significantly lowered fasting blood sugar and haemoglobin A1c levels, which measure long-term blood sugar, compared with baseline levels.
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.
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.
One study in 60 adults with high levels of triglycerides found that those who took a daily capsule containing 3 grams of walnut oil for 45 days had significantly lower blood levels of triglycerides, compared with their baseline levels.
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