The Benefits of Walnut Oil

One of the many types of cooking oils is walnut oil. And among all the nut oils available in the market, it is one of the healthiest. Back in the ancient days, walnut oil is used to cure different ailments, such as skin and stomach problems, tuberculosis, hair loss, and as well as diabetes. But in the present time, walnut oil is used as a healthy source of fat.


Walnut oil has the earthy and buttery flavor of walnuts. It is light and almost colorless, unlike other types of cooking oil. It can be used for cooking dishes, and it’s also a fantastic addition to salad dressings and dips. It also comes in two varieties, which are roasted and unroasted. The roasted version has a stronger flavor compared to the unroasted one. But both of them are delicious in their own way.

If you are looking into using walnut oil for cooking and you want to know more about what you can get from it, then you’re in the right place. Today, we are giving you some of the benefits of walnut oil, and as well as a few product recommendations.

Benefits of Walnut Oil

May help lower blood pressure

Walnut oil, based on studies, may help lower high blood pressure, which is one of the main risk factors for heart disease. This is because walnuts are rich in ALA, LA, and polyphenols. According to one study, consuming walnut oil has significantly improved the blood vessel function of 15 adults. This, in turn, can also help lower blood pressure.

Great source of antioxidants

Walnut oil is a great source of antioxidants. In fact, it can deliver more than 20 mmol antioxidants per 100 grams, making it one of the best antioxidant sources among tree nut oil varieties. It is also rich in ellagic acid, which can help detoxify potential cancer-causing substances in the body, and it helps limit the reproduction of cancer cells, as well. Aside from that, it is also a very good source of manganese and copper, both of which can act as catalysts in antioxidant reactions. Walnut oil also contains melatonin, which is a hormone that can help regulate sleep.

It can help improve cholesterol levels

Walnut oil may also help lower high blood levels of triglycerides and total bad cholesterol or LDL, which can otherwise increase the risk of heart disease. This is because walnut oil contains high levels of omega-3 fatty acids and antioxidant compounds. This means that adding walnut oil to your diet may help in reducing your risk of heart disease.

May help improve blood sugar control

Consuming walnut oil may also help in improving poor blood sugar control that is associated with type 2 diabetes. When blood sugar levels are unmanaged, it can lead to eye and kidney damage, stroke, and heart disease. Therefore, eating foods that can lower your blood sugar is important, and one of those is walnut oil. This may be due to its high concentration of antioxidants, which can help in fighting oxidative stress associated with high blood sugar levels.

Very easy to add to your diet

Walnut oil is used in many different ways, and it can also be added to your diet easily. You can use it in cooking dishes, but not for stir-fries or high-heat cooking. It is best for salad dressings and for drizzling over steamed vegetables. Walnut oil can be found in many health food and specialty grocery stores, and as well as online. However, it is usually more expensive compared to other cooking oils.

The Best Walnut Oils You Can Buy Today

Where to Buy
Dr. Adorable Organic Cold-Pressed Walnut Oil
Life-Flo Pure Walnut Oil
From the Sun Unrefined Walnut Oil
Swanson Cold-Pressed Walnut Oil
Velona Walnut Oil


After knowing the benefits that you can get from using walnut oil, here are some of the best ones we can recommend:

1. Dr. Adorable Organic Cold-Pressed Walnut Oil

This organic cold-pressed walnut oil tastes great. It does not have an overwhelming flavor, just a subtle hint or taste, making it perfect for salads. You can also mix it with extra virgin olive oil and avocado oil to make a delicious salad dressing that is packed with antioxidants and nutrients. Aside from cooking, this walnut oil can also be used as a skin moisturizer, especially on chapped lips and hands. It is a 100% pure and high-quality walnut oil.

2. Life-Flo Pure Walnut Oil

This walnut oil can be used for both culinary and cosmetic applications. The main ingredient of this oil is omega-3 fatty acids. It is best added to salads, or you can also take it in from the bottle itself. It is also great for aromatherapy and massage therapy, and as well as for skincare. This walnut oil is cold-pressed, and it is food-grade.

3. From the Sun Unrefined Walnut Oil

This walnut oil is 100% natural and cold-pressed. It is rich in fiber, vitamin E, L-arginine, and omega-3 and omega-6 polyunsaturated fatty acids. It is also a great source of vitamin F. It has a sophisticated and smooth taste, making it perfect for Greek, French, and Caucasian cuisine.

4. Swanson Cold-Pressed Walnut Oil

This cold-pressed walnut oil is great for the cardiovascular system. It is also a great source of omega-3 and omega-9 EFAs. It has a rich nutty taste, making it perfect for cooking and for adding to salad dressings and dips. It is one of the great quality walnut oil that you can find in the market today.

5. Velona Walnut Oil

This is a 100% natural walnut oil that is obtained from the unshelled nuts of the walnut tree by mechanical pressing. It is high in both vitamins and minerals, and also high in omega-3 fat. This product is also non-GMO. It means that it does not contain any additives and other substances. This will give your dishes a slightly nutty taste, as well.

These are some of the best walnut oils we can recommend for cooking and for adding to foods like salads and dips. If you are looking for a healthier option for cooking oils, you might want to give walnut oil a try.