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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
Make sure organic, walnuts are heavy with pesticides if not :/
I am still confused as to animal sources of omega 3s. Is there a way to supplement this? Or are whole foods the only way to get animal omega 3s? (I ask knowing that there is a small amount in CLO, but because the vitamins are so concentrated, it is really not a good omega 3 supplement…also knowing about the yucky processing involved in fish oil supplements…)
Hi Leila, Green Pasture Products does not highly process its cod liver oil and it does have a decent dose of omega 3’s. It is the only brand I choose to use or recommend for this reason. It is my family’s main source of omega 3 fats although we do use plant based oil like walnut on occasion for dressings primarily.
which beans? i have a dinosaur egg in my uterus. gives me no real problems and for the most part we live together in understanding and respect..i don’t do any flax. LOVE homemade sesame milk. and i eat beans.
On the subject of plant based omega 3’s, anyone have any thoughts on Camalina oil? We have an organic local source and their sales pitch is reasonable but on the other hand it doesn’t seem to be a very “traditional” fat (although they claim that Europeans have been using it for hundreds of years).
Seems ok .. but how they process it would have to be closely checked out.
Oh my, I have those and I use ground flax in my smoothie every day. I am guessing it has ypthe same effect. Thanks.
How about hemp seed oil for balanced efa’s?
what kind of beans?
Thanks! They cold press it and don’t expose it to any heat or acids, so I’m happy with their process; I just haven’t come across any “Real Foodie” opinions.