Walnut oil is extracted from English walnuts (also known as Persian walnuts). Each 100.0g of oil provides about 63.3 g. polyunsaturated fatty acids, 22.8 g. monounsaturated fats and 9.1 g.saturated fats. It contains no cholesterol. It is about 60% linoleic acid and essential polyunsaturated omega-6 fatty acid, and 23-27% monosaturated oleic acid and omrga-9 fatty acid. Walnut oil also contains about .7 g. per Tbsp of alpha linolenic acid,which supplies the body with needed omega-3 fatty acids, another form of polyunsaturated fats essential to human nutrition.

Uses

Walnut oil is edible and is generally used less than other oils in food preparation, often due to high pricing. It is light-colored and delicate in flavor and scent, with a nutty quality. Although chefs sometimes use walnut oil for pan frying, most avoid walnut oil for high temperature cooking; heating tends to reduce the oil's flavor & nutritive value and to produce a slight bitterness. In addition cooking rapidly destroys the oil's antioxidants. Walnut oil is at its most valuable in cold dishes such as salad dressings, where it lends its flavor to best advantage.

Walnut oil was one of the most important oils used by Renaissance painters. Its short drying time and lack of yellow tint make it a good oil paint base thinner and brush cleaner. However, some practitioners consider walnut oil paint film to be inferior to linseed oil paint film.

Commercially, walnut oil has become hard to find; demand often is low, and stock readily becomes rancid if stored in transparent, warm or ventilated containers. Instead of walnut oil, many artists and stores sell linseed oil, poppyseed oil and safflower oil as replacements. Recently, the problem of rancidity has been solved with the introduction of commercial alkali refined walnut oil paints and media.

Some woodworkers favor walnut oil as a finish for implements that will come in contact with food, such as cutting boards and wooden bowls. People who mix oil & wax to formulate wood finishes value walnut oil as an ingredient because of its edibility and resistance to oxidation (going rancid). The oil typically is combined with beeswax in a mixture of 1/3 oil to 2/3 beeswax.

Health Benefits:

Walnuts and their oils are excellent sources of omega-3 fatty acids. Most of the research on the health benefits of walnuts has focused on consumption of the nut itself, although interest in walnut oil has grown over the last decade. The health benefits of walnuts and walnut oil are similar if the oil is unrefined, fresh (6 month shelf life), and uncooked. However, the serving size of walnut oil is less than the amount of walnuts needed to get the same nutritional benefit. For example:

A 35 gram serving of walnut oil provides the same nutritional benefits as 50 grams of walnuts.

Walnuts are rich in phytonutrients and are an excellent source of selenium, phosphorous, magnesium, zinc, iron, and calcium.

Walnuts and/or walnut oil provide hefty levels of Vitamins B-1, B-2, and B-3, coupled with Vitamin-E and niacin.

The health benefits of walnuts were first identified in 1937 when researchers discovered that they were a significant source of vitamin C. Over the last 70 years, numerous other studies that evaluated the effects of walnut and walnut oil consumption on mortality, disease prevalence, and disease risk factors have been performed. It has now been well established that eating walnuts on a regular basis has definite health benefit. The most significant of which being a reduction in the risk of coronary heart disease. Adding walnuts to the daily diet can certainly help one maintain a healthful body balance.

Walnuts and walnut oil are also rich in antioxidants and are one of the best antioxidant sources among the tree nuts. Antioxidants are substances that counter the effects of free radicals, which are substances that cause cell damage and accelerate the aging process. Walnuts are especially dense in the antioxidant ellagic acid, which aids in controlling the replication of malignant tumors and has anti-bacterial, anti-inflammatory, antiviral and antiseptic properties. Gallic acid and malic acid, both antioxidants, are present in smaller quantities and have similar protective effects. This demonstrates yet again that nutrition is best derived from whole foods verses liquid vitamins and other vitamin supplements.

Overall, regular use of walnut oil provides a dietary source of essential fatty acids and antioxidants, both of which are often difficult to attain in adequate quantities within a typical Western diet. The practical benefits of this regular use are significant reductions in coronary heart disease risk and possible decreases in cancer risk and slowing of the aging process.

Using walnut oil in your cooking:

Walnut oil has a rich, nutty flavor that is perfect for salad dressings, to flavor fish and steaks, to toss with pasta, and to jazz up desserts. Walnut oil is best used uncooked or in cold sauces because when it is heated, it can become slightly bitter. This flavor, however, can be a pleasant taste when experienced in moderation.

Unrefined walnut oil is terrific on salads, particularly when you combine it with bits of walnuts. Add walnut oil to a chicken or turkey salad along with some grapes and chopped walnuts. Brush a thin coat of walnut oil on grilled fish and steaks just before serving. Toss freshly cooked pasta in a mixture of walnut oil and spices. Try using walnut oil in dessert recipes that will be enhanced by the nutty flavor.