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Examination of walnut oil as an important exception to the toxic “seed oil” rule with a high amount of inflammation-reducing omega-3 fats and health benefits exceeding flaxseed oil.
In the early 1990s 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 to regain my health lost from a “burn the candle at both ends” corporate lifestyle.
Good Source of Omega-3 Fats
Prior to Dr. Wright’s recommendation to add walnut oil to my diet, I had never before heard about the health benefits of inflammation-reducing omega-3 fatty acids.
I certainly had never heard of cod liver oil. My introduction to the groundbreaking 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 daily with breakfast…a small amount drizzled over a bowl of cold breakfast cereal made with organic amaranth. 🙄
Boxed cereal is definitely not the best way to start the day, but I still had a lot to learn back then!
However, I was moving in the right direction and even a small amount of progress in my diet proved to be extremely helpful to my health!
Walnut Oil is Far Healthier than Flaxseed
When it comes to plant forms of omega-3 fats, flax oil is the usual choice. Walnut oil is usually not even considered for some reason.
However, flax oil is known to sometimes exacerbate hormonal issues.
This observation from Raine Saunders, author of Agriculture Society and Heal Your Gut With Food, 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.
Common side effects of women who consume flaxseed oil are cystic or sore breasts.
This can be a warning sign which is often missed by those who do not observe any connection between what they eat and how they feel.
Clearly, there are potential dangers of consuming flax in this modern age with all the estrogen-mimicking chemicals literally everywhere in our food, air, and water.
For this reason, walnut oil is a far better choice than flax oil for adding the plant form of omega-3 fats to the diet.
Note that plant-based omega-3 oils are never a good substitute for animal forms of omega-3 fats such as unrefined cod liver oil.
The animal form of omega-3 fats contains preformed versions (EPA and DHA) with no conversion by the body necessary for optimal use.
This means animal-based omega-3 fats are easier to digest and metabolize, contrary to conventional “wisdom” from plant-based “experts”.
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 seed oils oil high in polyunsaturated fats, walnut oil is extremely delicate.
This means that it goes rancid easily with exposure to heat, light, and air.
After purchasing, a bottle of walnut oil must be kept in the refrigerator.
Moreover, never heat walnut oil or use it for cooking.
One or two teaspoons (no more!) added to a batch of homemade salad dressing adds delightful flavor and nutrition.
Remember that even though healthy, omega-3 fats are still polyunsaturated oils. This means they should comprise a very small percentage of the diet.
Be careful not to overdo!
If you’re looking for a good brand of walnut oil, I suggest this unrefined version.
Please note that walnuts are very slightly goitrogenic but far less so than flax.
Hence, if your thyroid is a problem, it may be best to stick entirely with animal-based omega-3 fats with virgin cod liver oil being my pick of the bunch.
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.