Walnut Oil: A Healthy Sub for Flax Oil

by Sarah healthy fatsComments: 45

omega 3 rich walnut oilAlmost twenty years ago when I first got into 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 who was coaching me on some very necessary diet and lifestyle changes as I was living a completely stressed out corporate life at the time that had begun to make me incredibly miserable.

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 as 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 and enthusiastically started using it on a daily basis.  Unfortunately, the usual way I would take my walnut oil was drizzled on a bowl of organic amaranth breakfast flakes, not exactly the best way to start the day! 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.

Walnut Oil a Better Choice Than Flax Oil?

Flax oil is the usual choice by people seeking to add plant based omega 3 fats to the diet.  However, flax oil is known to sometimes exacerbate hormonal issues.   This comment from Raine Saunders, of the fantastic Agriculture Society blog on a recent post I wrote titled Why Flax Oil is Not a Good Substitute for Cod Liver Oil:

“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, 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.  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, but can be a healthy addition to salad dressings in very small amounts.

How to Use Walnut Oil

Like any omega 3 oil, walnut oil is extremely delicate and can go rancid very 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!

Please note that walnuts are slightly goitrogenic the same as flax, so if your thyroid is a problem, it may be best to stick entirely with animal based forms of omega 3 fats.


Sarah, The Healthy Home Economist

Sources and More Information

Dr. Oz Gets is Really Wrong about Pumpkin Seed Oil

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

Is Rice Bran Oil a Healthy Fat?

How Argan Oil Benefits Health

Red Palm Oil Benefits Rival Coconut Oil

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