Benefits of walnut oil: 8 ways it can help you stay healthy

Whether it is their nutritional value or their versatility, nut oils make up a large part of our diet today. A popular choice in this segment is walnut oil, known for its nutritional profile and health benefits. Made from different types of walnuts, this oil may help promote better heart health, support cognitive abilities, and lower sugar levels. It is also a rich source of essential fatty acids and reduces inflammation. You can include it in your daily diet by adding it to your smoothies and baked goods, or by drizzling it over your salads. However, be careful as excessive consumption can lead to side effects such as weight gain and digestive problems.

What are the benefits of walnut oil?

A rich source of essential fatty acids and antioxidants, walnut oil offers numerous benefits for your overall health, skin and hair. Here’s how:

1. It is good for heart health

A nutritious addition to your diet, fat can significantly improve your cardiovascular health. It contains high levels of alpha-linolenic acid (ALA), an omega-3 fatty acid. good heart healthAs stated in a study published in the journal Nutrition, Metabolism and Cardiovascular Diseases. ALA has been proven to lower LDL (bad) cholesterol, which can clog arteries, while also raising HDL (good) cholesterol, which helps remove plaque from arteries. This healthy cholesterol balance is essential to prevent heart disease, stroke, and other cardiovascular complications.

2. Supports brain health

Beyond its heart-protective properties, fat also plays a vital role in maintaining brain health. The alpha-linolenic acid (ALA) it contains is essential for brain function, supporting cognitive abilities, memory and mood. Regular consumption of walnut oil may help prevent cognitive decline, a common concern as we age. Additionally, the antioxidants in this oil may help protect brain cells from damage, reducing the risk of neurodegenerative diseases. Alzheimer’s disease and dementia, as found in a study published in the journal nutrients. By including it in your diet, you can nourish your brain and support its optimal functioning throughout your life.

3. Lowers blood sugar levels

Fat can be a valuable addition diabetic diet. It contains polyphenols, which are bioactive compounds that have been shown to increase insulin sensitivity. Insulin is a hormone responsible for regulating blood sugar levels. By increasing insulin sensitivity, walnut oil may help your body use glucose more effectively and prevent spikes in blood sugar. This can lead to better blood sugar control and reduce the risk of diabetes-related complications such as heart disease, nerve damage and kidney disease. According to a study published in the journal International Journal of Endocrinology and MetabolismFat consumption (15 g per day for three months) has been found to improve blood sugar levels. Including it in your daily diet can be a simple but effective way to support your diabetes management.

4. Reduces inflammation

It is a rich source of antioxidants, including vitamin E, making consuming it one of the best natural ways to reduce inflammation in the body. Functional Foods Magazine. Chronic inflammation, a persistent state of low-grade inflammation, has been linked to a wide range of health problems, including heart disease, arthritis and diabetes. By consuming walnut oil, you can potentially help reduce your body’s inflammatory response, reducing your risk of these and other chronic diseases. The anti-inflammatory properties of this oil make it a valuable addition to a healthy diet for individuals looking to improve their overall well-being.

5. Helps lose weight

When consumed in appropriate amounts, fat can support weight management efforts. “The healthy fats in walnuts can reduce your overall calorie intake by helping you feel full and satisfied. This may be especially helpful for people trying to lose weight or maintain a healthy weight,” says the nutritionist. Alisha Jeswani. By incorporating this into your diet, you can potentially improve your appetite control and make healthier food choices, ultimately contributing to your weight loss goals.

You may also like

6. It keeps you hydrated

It’s also a great addition to your skin care routine. It acts as a natural moisturizer, helping to replenish and maintain your skin’s moisture. “When applied topically, walnut oil creates a protective barrier on your skin, preventing moisture loss and keeping your skin soft, supple and hydrated,” says Jeswani. This oil may be particularly beneficial for dry or sensitive skin, as it can help soften and nourish the skin, reducing dryness and irritation. Therefore, if you are looking for natural ingredients to provide intense moisture to your skin, adding walnut oil to your skin care regimen may be beneficial.

7. Slow down signs of aging

This oil is a natural antioxidant, as noted in a study published in the journal. foodsThis may help prevent premature aging. These antioxidants protect your skin from free radicals, which are harmful molecules that cause wrinkles, fine lines, and other signs of aging. Walnut oil can help your skin look beautiful and young by neutralizing free radicals. Regular use of walnut oil topically or as part of a healthy diet can help minimize the telltale signs of aging and give you the clearer, brighter skin you’ve always dreamed of.

8. Promotes hair growth

Walnut oil is a natural hair care ingredient that can nourish your hair follicles and promote healthy hair growth. “It contains essential fatty acids and vitamins that strengthen hair strands and reduce breakage and split ends. It can help increase hair thickness and volume by providing your hair with essential nutrients,” says the expert. It can also add a natural shine to your hair, making it look healthy and vibrant. Whether through scalp massages or hair masks, incorporating this oil into your hair care routine can be a simple yet effective way to achieve stronger, healthier, and more beautiful hair.

How can you include walnut oil in your diet?

Here are some easy ways to add this oil to your daily routine to reap its benefits:

• salad dressings: Oil adds a nutty flavor and healthy fats to salad dressings.
• Sauces and marinades: Use as the base for sauces and marinades for grilled or roasted meats and vegetables.
• cooking: It can be used in place of other oils in some cooking recipes.
• Drizzle over food: Drizzle the oil over salads, vegetables, or grains for a quick and easy boost of nutrients.
• smoothies: Add a spoonful of oil to your morning smoothie for a creamy texture and more health benefits.

Side effects of walnut oil

Although it is generally safe when consumed in moderation, some people may experience side effects such as:

• digestive problems: Excessive intake of walnut oil may cause problems such as diarrhea or stomach upset.
• weight gain: This oil is high in calories. Consuming excessive amounts without balancing it with other dietary changes can contribute to weight gain.
• allergies: Some people may have allergic reactions to walnuts or other tree nuts. If you have a nut allergy, stay away from the oil.
• blood thinning: The oil contains omega-3 fatty acids, which may have blood-thinning properties. If you are taking blood thinners, consult your doctor before adding them to your diet.

It is important to note that these side effects are relatively rare. If you experience any adverse effects after consuming the oil, discontinue use and consult a healthcare professional.

Frequently Asked Questions (FAQ)

1. How much walnut oil can be consumed at one time?

It is generally recommended to consume no more than 4 tablespoons (60 ml) of oil per day. Consuming too much of this oil can lead to digestive problems such as diarrhea or upset stomach.

2. Can you eat walnut oil every day?

Yes, you can take the oil every day. But it’s important to moderate your intake. Overeating can cause many side effects, including digestive upset and weight gain.