What Are the Benefits of Walnut Oil, and Is It Better for You Than Olive Oil?

The main fat in walnut oil is the omega-3 fatty acid alpha-linolenic acid (ALA). Walnut oil has anticancer properties, it reduces inflammation, and it decreases blood pressure and it is a better source of good fats than olive oil.

Walnuts are considered one of the healthiest nuts. Walnut oil is extracted from pressed walnuts. Read on to find out everything you need to know about walnut oil, its benefits, how it compares with olive oil, and more.

Walnuts are rich in nutrients and are considered a particularly great source of antioxidants like selenium. According to the United States Department of Agriculture (USDA), 1 tablespoon (13.6 grams) of walnut oil also contains 120 kilocalories and 13.6 grams of fat. It doesn’t contain any carbs (sugars), proteins, or fiber. The main fat in walnut oil is the omega-3 fatty acid alpha-linolenic acid (ALA). This is a polyunsaturated essential fatty acid. 

In terms of other nutrients, walnut oil is a rich source of vitamin K. 

Here are some of the potential health benefits of walnut oil. This oil sometimes:

Reduces inflammation

Walnut oil contains a group of polyphenol compounds called ellagitannins. These are converted into beneficial chemicals by the good bacteria in your gut. These chemicals have antioxidant and anti-inflammatory properties, meaning that they can reduce inflammation and mitigate cell damage suffered by the body.

ALA, which is an omega-3 fatty acid, is the main component of walnut oil. Omega-3 fatty acids have anti-inflammatory properties and decrease the number of inflammatory proteins being produced in the body.

Has anticancer properties

Your body converts the ellagitannins in walnut oil into ellagic acid and then into urolithins. In lab studies, urolithins were able to kill prostate cancer cells and regulate the levels of a chemical called prostate-specific antigen (PSA), which is a major risk factor for prostate cancer.

In other observational and animal studies, eating walnuts has also been associated with a decreased risk of breast and colorectal cancer.

Additional research in large human populations is needed, though, to confirm these findings.

Enhances skin quality

Walnut oil contains two essential fatty acids — omega-3 ALA and omega-6 linoleic acid (LA). 

ALA can be converted into two other omega-3 fatty acids called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EHA and DHA are important components of your skin structure. Therefore, omega-3 fatty acids are critical for proper wound healing, normal skin growth, and fighting against skin inflammation and other conditions.

LA is the main component of the external layer of the skin. That’s why consuming enough LA is critical to maintaining good skin health.

Decreases blood pressure

High blood pressure (hypertension) is one of the main risk factors for heart disease. Walnut oil, though, contains beneficial fatty acids like ALA and LA and antioxidants like polyphenols that can help to regulate blood pressure.

After taking walnut oil, overweight and obese people with high cholesterol levels have experienced considerable improvement in blood vessel function, which, in turn, can decrease blood pressure.

Regulates blood sugar

Walnut oil contains a lot of antioxidants, which can fight against the oxidative stress caused by high blood sugar levels. This effect is particularly beneficial to people with type 2 diabetes, who usually have high blood sugar levels.

Increased blood sugar levels have been associated with many harmful effects like organ damage, heart disease, and stroke. To prevent these conditions, your blood sugar must be maintained at normal levels.

A study found that 100 people with diabetes who took 1 tablespoon of walnut oil daily for 3 months had significantly lower blood sugar and hemoglobin A1C (a measure of long-term blood sugar) levels, indicating better diabetes control.

Manages cholesterol levels

Walnuts and walnut oils are great sources of antioxidants and omega-3 fatty acids, which are considered good fats. They can regulate cholesterol levels by decreasing triglyceride and bad ( LDL) cholesterol, which are risk factors for heart disease.

According to one study, people who took 3 grams of walnut oil in capsule form daily for 45 days showed significantly reduced triglyceride levels.

Olive oil is obtained from the fruit of the olive tree. According to the USDA, 1 tablespoon (13.5 grams) of olive oil contains 119 kilocalories and 13.5 grams of fat. It doesn’t contain any carbs (sugars), proteins, or fiber.

Olive oil is a great source of vitamin K. It also contains beneficial compounds (i.e., antioxidants) like phytosterols, polyphenols, tocopherols, terpenic acid, and squalene. 

Depending on its odor, flavor, acidity, and quality, olive is graded into various types like refined olive oil, virgin olive oil, and extra virgin olive oil (this is the highest grade). 

Like walnut oil, olive oil can be used for cooking, frying, baking, and drizzling on loaves of bread and salads. Neither olive nor walnut oil is suitable for high-temperature cooking, though, as they can break down easily in high-heat conditions. When it comes to flavor, walnut oil has a primarily nutty taste, whereas olive oil has an almost sweet taste. 

Both walnut and olive oils primarily contain unsaturated fatty acids (particularly omega-3 acids), which are generally considered healthy fats. Olive oil, however, contains more monounsaturated fatty acids (around 73%), whereas walnut oil contains more polyunsaturated fatty acids (approximately 63%). Walnut oil is a better source of good fats in this case, as it contains almost 10 times more ALA compared with olive oil. 

Walnut and olive oils both contain many nutrients like vitamins and minerals. They’re also great sources of anti-inflammatory and antioxidant chemicals, which are beneficial to the body. Research shows that these beneficial compounds in walnut and olive oils work particularly well together, so both are excellent additions to most diets.

Walnut oil is considered to be generally safe for human consumption, but it has been associated with some side effects in a few cases. These include:

Obesity or overweight. Even though walnut oil is considered a healthy fat, eating too much of it will make you gain weight since even a single tablespoon of oil contains more than 100 kilocalories. Use it in small amounts while cooking to avoid the harmful effects of obesity.

Allergies. If you have a severe nut allergy, you should avoid using walnut oil to prevent an allergic reaction.

Drug interactions. Walnut oil can interfere with certain medications like thyroid drugs. So, if you’re taking any medicines for your thyroid, you might want to stay away from walnut oil. You can consult your health care provider before using it as an olive oil substitute or including it in your regular diet.