Nutritional facts about walnut oil and its health benefits

Walnut oil is an excellent food source of plant-based omega-3 fatty acids which your body converts into EPA and DHA in limited amounts; One tablespoon of walnut oil provides 1.4 grams of ALA, which is nearly 100 percent of the recommended daily intake for adults ages 19 to 50.

Adequate Intake (AI) of ALA for adult men is 1.6 grams per day and for adult women 1.1 grams per day. Walnut oil contains more omega-3 fatty acids per serving than canola oil, which is often cited as another excellent source.

Walnut oil is a delicious oil made by pressing whole walnuts. Nut oil comes in unrefined and refined varieties that are used in a variety of cooking purposes. Similar to walnuts, walnut oil contains a mixture of saturated fats, monounsaturated fats, and polyunsaturated fats, but It mainly contains polyunsaturated fats.

Walnut oil is an excellent source of plant-based ALA omega-3 fatty acids, providing nearly 100 percent of the recommended daily intake in 1 tablespoon. Vinegar or finish dishes while refined nut oil can be used in cooking and is more stable when heated.

Nutritional facts about walnut oil:

Below is the detailed nutrition information for 1 tablespoon of walnut oil (13.6 grams) as provided by the USDA.

1- carbohydrates
Walnut oil does not contain any carbohydrates and is therefore free of sugar and fibre.

2- fat
Nut oil is mainly composed of healthy polyunsaturated fats, with about 63% of the fat coming from polyunsaturated fat, 23% from monounsaturated fat and less than 10% from saturated fat.

3- Protein
Walnut oil is a pure fat extracted from walnuts, so it does not contain any protein.

4- vitamins and minerals
Walnut oil contains a small amount of vitamin K, providing 3% of the daily requirement for adults in one serving. There is also a very small amount of vitamin E and choline in walnut oil, but this represents less than 1% of the daily requirement per serving.

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Health benefits:
The health benefits of walnut oil are related to its fatty composition:

Adding nut oil to a diet in place of other unhealthy fats may help reduce overall inflammation in the body; However, more research is needed to determine exactly how much nut oil should be consumed to achieve significant health outcomes.

Supports heart health:

Polyunsaturated fats and a high concentration of plant-based omega-3 fatty acids make walnut oil particularly beneficial for heart health. Research has shown that omega-3 fatty acids may reduce the risk of cardiovascular disease by lowering triglycerides, and increasing good HDL.

Studies also show that replacing saturated fats with polyunsaturated fats can reduce bad LDL cholesterol, reducing the risk of cardiovascular disease. The ALA and natural polyphenols in walnut oil may also help lower blood pressure.

Supports blood sugar control:

One study suggested that regular consumption of cold-pressed nut oil (just over a tablespoon per day) may help reduce blood sugar in people with type 2 diabetes, especially when replacing saturated fats.

This may be due to a variety of mechanisms including the high concentration of polyphenol antioxidants in the oil as well as the anti-inflammatory benefits of polyunsaturated fats.

It has also been shown that polyunsaturated fats increase insulin sensitivity.

Reduces inflammation
The high amount of polyunsaturated fats and omega-3 fatty acids, along with polyphenols, may help reduce chronic inflammation that contributes to a variety of health conditions such as cardiovascular disease, cancer, and inflammatory skin diseases such as psoriasis.

Allergy
Cold pressed or centrifugal unrefined nut oil should be avoided for those with allergies to walnuts or walnuts in particular. Fully refined nut oil is not likely to cause an allergy due to the refining process which results in the almost complete removal of all allergenic proteins. However, if you are allergic to walnuts, consult your doctor or dietitian before using refined nut oil.

Varieties
Walnut oil comes in two main types:

Cold Pressed and Refined, Cold Pressed Nut Oil is made by pressing walnuts without the use of heat or chemical solvents resulting in better retention of the oil’s inherent nutrients (such as vegetable polyphenols), a higher quality and more flavorful oil.

The benefit of using refined nut oils is a lower cost and a slightly higher degree of combustion; This would also be a good choice for those with nut allergies because refining removes allergens.

(Extraction pressed oil is another extraction method similar to cold pressing but uses a screw piston that does not add any heat but does produce some friction heat.)

Also available is roasted or roasted nut oil, which is made by squeezing nuts that have been dried or roasted before extraction, which gives the oil a richer flavor. This oil is usually the most expensive oil due to the additional labor involved in manufacturing and is more than Gourmet food product.

Storage and food safety
Walnut oil should be kept in a cool and dark place, to extend the shelf life after opening, store it in the refrigerator to prevent it from spoiling.
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By Editor

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