For centuries, nuts have been valued for their nutritional qualities and exquisite taste, and their oils have been used not only in cooking but also in medicine.
Nut oil, whether from walnuts or hazelnuts, is a concentrate of nutrients with high energy value and a unique composition.
They are rich in unsaturated fatty acids, including omega-3 and omega-6, which contribute to maintaining heart and vascular health.
These oils also contain antioxidants such as vitamin E and phytosterols, which help combat free radicals and prevent oxidative stress.
In addition, nut oils are rich in magnesium and phosphorus, which are essential for bone tissue and the nervous system.
Nut oils have the following effects:
- Improvement of the cardiovascular system: regular consumption can help lower levels of “bad” cholesterol (LDL).
- Support for brain function: due to the content of omega-3 fatty acids, nut oils positively influence cognitive functions.
- Bone strengthening: magnesium and phosphorus in the composition help strengthen bone tissue.
Choose unrefined, first cold-pressed nut oils to maximize the benefits of antioxidants and healthy fats.
Walnut Oil vs. Hazelnut Oil
Although nut oils have much in common, the differences in composition and properties of walnut and hazelnut oils make them unique, and each type of oil may be more preferable depending on individual goals and needs.
Walnut oil is rich in omega-3 fatty acids, making it an excellent choice for maintaining the balance of omega-3 and omega-6 fatty acids in the diet.
It contains antioxidants such as vitamin E and phytosterols.
Hazelnut oil also contains a lot of monounsaturated fats and a low level of saturated fats, which positively affects the cardiovascular system. But unlike walnut oil, it contains less omega-3 fatty acids.
At the same time, hazelnut oil boasts a high mineral content, such as magnesium and calcium.
It is also rich in vitamin E, which serves as a powerful antioxidant.
Interesting Facts About Nut Oil
History of nut oil. Nut oil has been used for thousands of years, starting from Ancient Rome and Greece, where it was valued for its flavor and beneficial properties.
Methods of oil extraction. Nut oil can be obtained by both cold and hot methods, which affects its taste and nutritional properties.
Health benefits. Nut oil is rich in unsaturated fats that contribute to lowering cholesterol levels and maintaining cardiovascular health.
Antioxidant properties. Walnut oil contains a high level of antioxidants that help combat free radicals in the body.
Comparison with other oils. Nut oil has a lower smoke point compared to vegetable oils, so it is best used in cold dishes.
Oxidation resistance. Nut oil, especially if stored in a dark and cool place, can retain its beneficial properties and taste for a long time.
Shelf life. Nut oil should be stored in the refrigerator after opening to prevent it from becoming rancid.
Lipid Profile
Nut oil, obtained from walnuts and hazelnuts, has a rich lipid profile consisting mainly of unsaturated fats.
Its composition can be divided into the following types of fats:
- Monounsaturated fats: about 70-80% of the total fat volume. The main representative is oleic acid.
- Polyunsaturated fats: about 10-20% of the total fat volume, including:
- Polyunsaturated Omega-3 (ALA): approximately 5-10%.
- Polyunsaturated Omega-6 (LA): approximately 5-10%.
- Saturated fats: about 5-10% of the total fat volume, including palmitic and stearic acids.
Thus, nut oil is a source of healthy fats, especially monounsaturated and polyunsaturated fatty acids.
