Walnut benefits for your health

Walnut benefits for your health

Team ErbologyErbology

Rich in ellagic acid, fatty acids and vitamins, walnut benefits your immune system, heart health and skin.

September 29, 2021 2:45 pm

The rich history of the walnut

“The slow motion, the rhythm of rubbing walnuts makes one’s spirit feel relaxed and comfortable,’ an elderly Chinese man explained to German scholar Ernst Cordes. ‘Oh, this thing of walnuts is a real magic of massaging your soul.'(1)

Many years on from this unusual conversation, recorded by Cordes in 1937, our love of walnuts is still going strong. In China, the tactile shell which so enchanted the elderly man is still highly valued. In fact, beautifully carved shells are still made there, some running to tens of thousands of pounds in value.

Over in Europe, Leonardo da Vinci and Rembrandt used pigment made from walnut shells in their work.

While we admire the walnut’s artistic value, we prefer making use of this wonderful nut to take care of our bodies. Funnily enough, in the same year that Cordes was being educated in the art of walnut rubbing, Russian scientist Gergelezhiu was looking into the benefits hidden inside the nut. He discovered that unripe walnuts contained a significant amount of vitamin C.(2)

Much more has been discovered about walnut benefits since then. Modern science offers us plenty of evidence as to why walnuts are good for us.

So, without further ado, let’s explore how this beautiful little nut can improve your health.


buy organic walnuts

Walnut benefits on heart health and cognitive health

A big watershed moment for the walnut came in 2004, when the US Food and Drug Administration (FDA) placed its official stamp on the role of walnuts in heart health.

The FDA allowed walnut manufacturers to add these words to their packaging: “Supportive but not conclusive research shows that eating 1.5 ounces (28 grams) of walnuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake, may reduce the risk of coronary heart disease.”

Why is this? Well, most nuts are rich in monounsaturated fatty acids. Walnuts and walnut oil, on the other hand, are abundant in polyunsaturated fatty acids (which contain more than one double bond in their structure).

These acids make up the majority of the fats in walnut oil and include alpha-linolenic acid and linoleic acid. These are the two essential fatty acids which your body cannot make itself.  

Alpha-linolenic acid (ALA) is an omega-3 fatty acid which your body turns into eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). These are long-chain omega-3 fatty acids.

These particular acids have been judged important for healthy ageing and also boost cardiovascular health.(3) A separate study found that EPA and DHA could help prevent deterioration in cognitive function.(4)

This seems particularly appropriate given that walnuts famously look like the human brain. No wonder they’re often called ‘brain food’!

Walnuts have also been found to improve endothelial function. This means that walnuts help the linings of blood vessels to perform better.(5) Raw walnuts are also impressively rich in minerals including magnesium, vitamin B6, iron, and potassium.


green walnut

Walnut oil: liquid gold

A beautiful, gleaming gold in color, unrefined walnut oil comes from walnuts that are dried and then cold-pressed.

According to the American Journal of Clinical Nutrition, one tablespoon of walnut oil a day provides 1.4 grams of ALA.(6) The suggested daily intake of ALA for men is 1.6 grams; for women it is 1.1 grams. So, a tablespoon or two of walnut oil can. help you reach your intake with ease.

The previously mentioned study (into the use of walnuts to combat loss in cognitive function due to ageing) found that walnut oil protected cells from oxidative stress and inflammation.

Walnut oil also contains melatonin(7), which helps the body keep time. This can be of great help to people suffering from insomnia. All together, you could think of walnut oil as fine-tuning your internal clock and helping all the gears run smoothly.


buy walnut oil

Walnut oil and blood sugar

Another important gauge on the dashboard of physical health is the regulation of blood sugar. Here also walnut oil can assist us.

Among the many studies into the use of walnut oil in the management of diabetes, there is research looking at what the oil can do to help to improve the condition of those suffering from diabetes mellitus type 2, which is increasing globally.

It found that walnut oil significantly helped to reduce the dangerously high levels of blood sugar in the patients. The research also noted how remarkably rich in antioxidants the oil is, namely hydrolysed tannins and tocopherol.(8) Antioxidants fight free radicals, which cause all sorts of cosmetic and internal damage.

Walnut oil also contains valuable ellagic acid. Scientific studies have supported other benefits of ellagic acid when fed to rats, such as an ability to reduce obesity.(10)

Ellagic acid appears in many cosmetics because it helps to prevent collagen breakdown and inflammatory responses due to sunlight exposure.(11) Simply put, it seems to help protect the skin from some of the effects of ageing. Although further research on the effects of ellagic acid on human subjects is needed, it is clear that ellagic acid is one quite powerful antioxidant.

However, as with anything else, professional advice should be sought before attempting to treat oneself medically with walnut oil. As it is so potent, it may be wise to take it sparingly and to be aware that it may cause stomach upsets and bring blood sugar down to an undesirable low when taken with certain other drugs.

"You may find that walnut oil will relieve aches and soreness in your muscles and joints."

Inside and outside, walnut oil nourishes and protects your skin.

Cold-pressed walnut oil has been used to fight wrinkles since at least the 17th century. It is famously hydrating and moisturising for the skin.

Walnut oil is also rich in vitamin E and helps make facial skin radiant and smooth. Try it mixed with honey, yoghurt, and oatmeal powder and used as a face mask!

People with sensitive skin might do well to test walnut oil on a small patch of skin before using it topically, as with any concentrated oil. Walnut oil should not be used on the areas around the eyes as it may irritate the delicate skin there.

You can also gently rub the oil into the scalp, where it may help with dandruff. Even if you don’t suffer with a dry scalp, it will help clear your scalp from product build-up and environmental residue. 

Walnut may ease aches and soreness

When used as a massage oil, the previously mentioned anti-inflammatory properties of walnut oil come into play again. You may find that walnut oil relieves aches and soreness in your muscles and joints.  

Anti-microbial properties of walnut oil

A number of studies have validated the anti-microbial properties of walnut oil. Research shows that it is quite effective in fighting the endless varieties of tiny bacteria that populate our world and act negatively on the skin and the immune system. Impressively, it is also able to ward off fungal infections and some viruses before they start to affect you.(12) This anti-fungal capacity means that walnut oil is a useful tool in preventing acne.

Because walnut oil is anti-inflammatory, it can also help with skin infections that have already come into being. Some people like to use walnut oil on athlete’s foot and candida, as these are both fungal infections. 

The smell, taste and feel of walnut oil

Walnut oil is known to have a mellow, calming aroma. If your days are stressful and long, rubbing some of this oil on your hands and pressure points may bring a moment of calm back into a busy day.

You can take walnut oil neat, or use this oil as a finishing touch drizzled onto salads, soups, stews, and pastas. Or, try it in the morning with porridge or stewed fruits. We recommend taking one to two tablespoons of walnut oil a day. It has a pleasant, subtle flavor; nutty and mellow.

Because this oil can become rancid if exposed to direct sunlight, we suggest storing in a cool, dark place and using within 6 months.

Key walnut benefits

  1. Nourishes the brain
  2. Rich in phytonutrients, omega-3, omega-6 that help to fight nasty free radicals
  3. Anti-microbial properties
  4. Anti-inflammatory oil that may help relieve aches and pains in limbs and joints
  5. Supports a healthy heart
  6. Rich in melatonin, which helps regulate the body’s inner clock

Erbology walnut oil

Erbology Walnut Oil is organic and cold-pressed. This preparation method means that valuable chemical compounds in the oil will remain intact. Erbology Walnut Oil is vegan, gluten-free and does not contain preservatives or GMO products.

Green walnut gazpacho recipe

While we love the original, light and summery tomato-based gazpacho, we think that our green walnut version has a certain je ne sais quoi.

Ginger makes an interesting companion to the walnut oil as they join forces to complement the freshness of the spinach, cucumber, apple, parsley, and lemon. Kalamata olives, crunchy homemade croutons and sprinkles of wholesome hemp seeds finish the dish with a delectable mix of textures and wonderfully savory, full-bodied flavors. 


walnut oil health benefits

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  • References

    (1)  Hsieh, I-Yi, “The Walnut Rubbing Chinese Gentleman: Ernst Cordes’ Travelogue to Beijing, 1937”. JHI Blog, 2015.

    (2) Pyke, Magnus, et al, “Vitamin C in Walnuts”. Nature, 1942.

    (3) Swanson et al, “Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life”. Advances in Nutrition, 2012.

    (4) Poulouse, Shibu M, et al, “Role of Walnuts in Maintaining Brain Health with Age”. The Journal of Nutrition, 2014.

    (5) Ros, Emilio, et al, “A Walnut Diet Improves Endothelial Function in Hypercholesterolemic Subjects:A Randomized Crossover Trial”. Circulation, 2004.

    (6) Banel, Deirdre K and Hu, Frank B, “Effects of walnut consumption on blood lipids and other cardiovascular risk factors: a meta-analysis and systematic review1,2,3”. The American Journal of Clinical Nutrition, 2009.

    (7) Reiter, RJ et al, “Melatonin in walnuts: influence on levels of melatonin and total antioxidant capacity of blood”. Nutrition, 2005.

    (8) Zibaeenezhad, Mohammadjavad et al, “The Effect of Walnut Oil Consumption on Blood Sugar in Patients With Diabetes Mellitus Type 2”. International Journal of Endocrinology and Metabolism, 2016.

    (9) Zhang, Hong-Mei et al, “Research progress on the anticarcinogenic actions and mechanisms of ellagic acid”. Cancer Biology & Medicine, 2014.

    (10) Makino-Wakagi, Yasuko et al, “Ellagic acid in pomegranate suppresses resistin secretion by a novel regulatory mechanism involving the degradation of intracellular resistin protein in adipocytes”. Biochemical and Biophysical Research Communications, 2012.

    (11) Bae, JY et al, “Dietary compound ellagic acid alleviates skin wrinkle and inflammation induced by UV-B irradiation”. Experimental Dermatology, 2010. 

    (12) Saxena, R, et al, “Chemical composition and antimicrobial activity of walnut oil“. International Journal of Essential Oil Therapeutics, 2009.

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