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Walnut oil is the best plant-based source of inflammation-reducing omega-3 fats, with health benefits far surpassing flax or flaxseed oil.
Over twenty years ago when I first began eating organic produce and clean meats, I discovered the wonders of walnut oil. I was introduced to this high omega-3 oil by an Ayurvedic MD. She was coaching me on some very necessary diet and lifestyle changes. The reason? I was living a completely stressed-out corporate life at the time that was taking all the joy out of my life.
Doctors Recommend Walnut Oil for Omega-3
Prior to Dr. Wright’s recommendation to add walnut oil to my diet, I had never before heard of the wonders of omega-3 fatty acids. I certainly had never heard of cod liver oil. My introduction to the work of Dr. Weston A. Price was still quite a few years away.
I was delighted by the slightly nutty clean flavor of walnut oil. So, I enthusiastically started using it on a daily basis for breakfast.
The usual way I would take my walnut oil was drizzled on a bowl of breakfast flakes made with organic amaranth, which is not exactly the best way to start the day. This is because boxed breakfast cereals are so highly processed. However, I was moving in the right direction and any progress at all in my diet at that time proved to be extremely helpful to my health.
Better Choice Than Flax Oil
Flax oil is the usual choice when people seek to add plant-based omega-3 fats to the diet. However, flax oil is known to sometimes exacerbate hormonal issues. This observation from Raine Saunders, of the blog Agriculture Society, touches on the subject:
Something I try to be mindful of are foods which are very high in estrogenic properties. Even natural foods like flax seeds and flax oil, like many other foods (soy, sesame seeds (oil), and various beans), are very high in estrogen and can make certain health issues worse such as fibroids or fibrocystic breast conditions. Even if you have a traditional, balanced diet, even moderate consumption of these foods could be problematic anyway because of all the xeno-estrogens in our environment from plastics and other chemicals, which are increasingly pervasive in the world due to industry use and production of new chemicals.
Some other people also commented on that post about how flax oil caused them hormonal difficulties. Cystic or sore breasts was a common theme. Clearly there are potential dangers to consuming flax in this modern age with all the estrogen-mimicking chemicals literally everywhere.
For this reason, walnut oil seems to be a better choice than flax oil for adding plant-based omega-3 fats to the diet. Plant-based omega-3 oils are never a good substitute for animal forms of omega-3 fats like in cod liver oil. It can, however, be a healthy addition to salad dressings in very small amounts.
How to Use
Like hemp seed oil, rice bran oil, pumpkin oil, argan oil, grapeseed oil, some types of sunflower seed oil, and any other culinary oil high in polyunsaturated omega-6 and/or omega-3 fats, walnut oil is extremely delicate and goes rancid easily. After purchasing, it must be kept in the refrigerator and can never, ever be heated or used as a cooking oil.
One or two teaspoons added to your homemade dressings adds delightful flavor and nutrition to your salads.  Remember that even though healthy, omega 3 fats are still polyunsaturated oils and should comprise a very small percentage of the diet, so don’t overdo!
I’ve vetted this brand of unrefined, cold-pressed walnut oil.
Please note that walnuts are slightly goitrogenic the same as flax (although much less so). Hence, if your thyroid is a problem, it may be best to stick entirely with animal-based forms of omega-3 fats.
More Information
The Many Shades of Palm Oil
Five Fats You Must Have in Your Kitchen
Selecting a Healthy Cooking Oil and Reusing it Safely
Caution When Using Chicken Fat for Cooking
Cooking with Olive Oil: Yea or Nay?
How Vegetable Oils Make Us Fat
Red Palm Oil Benefits Rival Coconut Oil
I was just thinking walnut oil would be a great replacement for the sunflower oil you suggest for mayonnaise. Sunflower oil has high omega 6s right? We are very social and tend to eat at others’ houses a lot, so I know our omega 3-6 ratio suffers. Would you recommend a mayonnaise of walnut oil only or cut it with olive oil or coconut? Though every time I use any olive oil I don’t like the mayonnaise. Also, what about peanut or almond or macadamia nut oil for mayonnaise?
Hi Joy, not sure about the flavor of the mayo with walnut oil. Might be a little too nutty flavored. I don’t care for the mayo with olive oil either. Peanut or almond would make the mayo too flavored I’m thinking. Not sure about the macademia nut oil but last time I tried it had quite a distinctive flavor as well. The mayo works best with an oil that has a very very mild flavor which is why I prefer sunflower. But, try some of the various healthy oils and see what flavors you prefer.
You might even want to try ghee. A friend of mine makes her mayo with ghee (butter oil) as says it is fabulous.
Oh, Sarah, I think that’s a great idea to make homemade mayo using ghee. What would the proportions be? Hmmm, might be worth instructions and video, perhaps?
: )
Isn’t high-oleic sunflowere oil high in omega 9? It is what I use for mayo.
I love Walnut Oil – I use it to make my mayonnaise, along with coconut oil. To me, it’s the perfect blend, and the perfect mayo!
I was adding walnut oil to homemade formula when my child was 4 months!
It’s fabulous! I lick the spoon when I’m done making salad dressing out of walnut oil because of it’s yummy flavor. It’s also great for dipping bread, like olive oil.
Aren’t you worried about it going rancid? (on your cutting board, I mean) I’ve heard recs both ways on what oils to use for wood cutting boards.
Tanya, I’m curious about that as well. I’d love to get the low-down on oils for cutting boards. I’ve heard conflicting things on using oils such as olive or walnut and some people do not recommend them on cutting boards because they go rancid. I bought a teak cutting board once at a Danish furniture shop and they recommended using mineral oil, which I wouldn’t do because it’s a petroleum product. I wonder what stable, food grade oil is best to use.
walnut oil is also one of the best oils for sealing wood. you can use it on your cutting board.
Oh, what a super tip! Thank you!
Hey, thanks! We live in Germany and I cannot find Flax oil but I see Walnut oil a lot. This is very helpful! Re-posting. Megan
Interesting! I personally love flax seeds/oil. Never tried walnut oil. And didn’t think flax was an alternative to CLO.
Everytime I think I got it right, I get a wrench thrown in! I just starting using flax meal again for both myself and my baby! Didnt realize this was estrogenic!!? Yikes! Also, looking back during my pregnancy when I foudn out I was having twins, I was so nervous about getting enough nutrition for them (Note: Dr. Lukes book on mulitple gestation preganancies will make anyone insane – just crazy that was) that I started adding whey protein (never soy had something right) to my food.
Sarah do you completely avoid all flax? this is the first im hearing of this about flax!
Hi Barb, I do not eat any flax. Women my age tend on the estrogen dominant side as it is, so I am playing it safe by choosing not to eat any or use the oil.
What brand do you use? The only walnut oils I’ve seen in supermarkets and specialty shops are refined or toasted, so I’ve avoided them.
Hain is the one I’ve used. I don’t like that it comes in clear bottles .. it is best for omega 3 oils to be in dark bottles, but it doesn’t smell rancid and I refrigerate right away so it seemed ok.