There are many walnut oil benefits for the skin, heart, gut, and more. It boosts the immune system, prevents hair loss, and reduces inflammation. 

This is what makes it such an excellent addition to anyone’s diet. This oil has become more and more popular over the years, and people have started taking advantage of it. Even though most studies focused on whole walnuts and not walnut oil, the latter has some promising benefits that everyone should know about.

What is Walnut Oil?

walnut oil

It comes from Juglans regia, or walnuts as we know them. While walnuts themselves are a delicious and healthy snack full of omega-3 and omega-6 polyunsaturated fats, they can also be used to make oil. It is much healthier than other types of oil you typically use for cooking, but it is also more expensive.

It can be extracted by pressing whole walnuts with hydraulic press technology. Then, the oil obtained is passed through a rough filter mesh so it can be filtered, after which brown bottles are used to store it at 4°C. It also has unsaturated fatty acid contents of 91.25%. [1]

It has been growing in popularity worldwide, and countries such as the United States and many others started preparing it.

Benefits of Walnut Oil

walnut oil

It is full of antioxidants and nutrients. Research shows that this oil has several benefits for our health. 

So, here are some refined and cold-pressed walnut oil benefits:

Immune System Boost

It is a great way to give your immune system a boost. Thanks to the multiple antibacterial and antioxidant properties that the oil contains, there will be less immune system strain, while the functions of the organs can be improved. 

This way, the immune system can shift its focus toward more important threats. 

Improved Skin Condition

According to several studies, walnut oil can significantly affect the skin. If you add one tablespoon of walnut oil to your diet, you can get a higher amount of omega-3 fatty acids in your body. A single tablespoon of 13.6 grams has over 8 grams of alpha-linolenic acid.

On top of that, there are also high omega-6 fatty acid linoleic acid amounts in walnut oil. This is so important because this is the most predominant fatty acid that the skin’s epidermis contains. [2]

As a result, adding walnut oil to your diet can aid in the formation of the skin’s structural components. Therefore, it helps wounds heal faster while fighting inflammatory skin disorders and stimulating the regeneration of the skin. [3]

Helps Fight Heart Diseases

More often than not, people are not aware that their diet influences their heart health. When we neglect our diet and refrain from switching to healthier alternatives, we increase the risk of heart disease. 

Walnut oil can be useful in this regard as it promotes good heart health. It can decrease the body’s bad cholesterol levels and increase the good ones, creating a balance. As a result, the risk of cardiovascular diseases becomes significantly smaller. [4

Hair Loss Prevention

Hair loss is an issue for many men and women – seeing too many broken strands after brushing, or a lot of hair falling can easily make anyone panic. Multiple products are being advertised for hair loss prevention, but most of them don’t have the expected results. 

Many people don’t know that the use of walnut oil can reduce the number of hair strands that keep falling. It can nourish the roots and prevent hair growth instead. Walnut oil contains a lot of potassium, which is beneficial for new cell production, follicle health protection, and new hair growth. 

Reducing Inflammation

Chronic inflammation can also be reduced by using walnut oil. This can be beneficial in fighting heart disease and some cancer types and other health problems. 

Walnuts have compounds known as ellagitannins, which can be taken by your gut bacteria and turned into other compounds that are beneficial for your health. [5]

Moreover, a study lasted 6 weeks and featured 23 adults dealing with high cholesterol. The study showed that one of the walnut oil’s main fatty acids could decrease the inflammatory protein production in the body. [6]

What Are the Walnut Oil Side Effects?

walnut oil

While beneficial, walnut oil can also have some side effects that you should know about before you start thinking of walnut oil uses for the future:

Inflammation of the Skin

Using walnut oil for the skin may improve it, but it can also cause skin inflammation in some cases. If you use it for any cosmetic purposes and apply it topically, the oil can irritate the skin because it is so concentrated. 

Before using it for the intended purpose, you should only place a small amount on a skin area and wait for several hours. If there is a negative reaction, you should reconsider using it. 

Weight Gain

Walnut oil can lead to weight gain, considering it has very high amounts of calories. If you want to lose weight or don’t want to gain any extra weight, it’s essential to be very careful when adding the oil to salads or using it for cooking. Weight gain can be dangerous as it increases the risk of certain cancer types and even cardiovascular diseases.

Upset Stomach

Even though many people can use walnut oil safely and experience gut benefits, there may also be some side effects. Internal use may lead to nausea, bloating, cramping, vomiting, or diarrhea. When this happens, topical application is a much better alternative.

The Bottom Line

So, is walnut oil good for you? Many people use walnut oil for thyroid, skin, heart, gut, and other benefits. 

The oil can be amazing both for internal and topical use, and it can be a mighty ally when you’re fighting certain health conditions. Before using it, though, you must do some tests to ensure you don’t experience side effects.

Disclaimer: This article is only a guide. It does not substitute the advice given by your own healthcare professional. Before making any health-related decision, consult your healthcare professional.

Editorial References And Fact-Checking

  • Miao, F., Shan, C., Shah, S. A. H., Akhtar, R. W., Geng, S., Ning, D., & Wang, X. (2020, November 28). The protective effect of walnut oil on lipopolysaccharide–induced acute intestinal injury in mice. Food Science &Amp; Nutrition, 9(2), 711–718.
  • Ziboh, V. A., Miller, C. C., & Cho, Y. (2000). Metabolism of polyunsaturated fatty acids by skin epidermal enzymes: generation of antiinflammatory and antiproliferative metabolites. The American journal of clinical nutrition71(1 Suppl), 361S–6S.
  • McCusker, M. M., & Grant-Kels, J. M. (2010). Healing fats of the skin: the structural and immunologic roles of the omega-6 and omega-3 fatty acids. Clinics in dermatology28(4), 440–451.
  • Komarnytsky, S., Rathinasabapathy, T., Wagner, C., Metzger, B., Carlisle, C., Panda, C., Le Brun-Blashka, S., Troup, J. P., & Varadharaj, S. (2021). Endocannabinoid System and Its Regulation by Polyunsaturated Fatty Acids and Full Spectrum Hemp Oils. International journal of molecular sciences22(11), 5479.
  • Sánchez-González, C., Ciudad, C. J., Noé, V., & Izquierdo-Pulido, M. (2017). Health benefits of walnut polyphenols: An exploration beyond their lipid profile. Critical reviews in food science and nutrition57(16), 3373–3383.
  • Zhao, G., Etherton, T. D., Martin, K. R., Gillies, P. J., West, S. G., & Kris-Etherton, P. M. (2007). Dietary alpha-linolenic acid inhibits proinflammatory cytokine production by peripheral blood mononuclear cells in hypercholesterolemic subjects. The American journal of clinical nutrition85(2), 385–391.
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