The Right Way to Use Walnut Oil: Have You Got It?

Walnut oil is a premium culinary oil rich in nutrients like alpha-linolenic acid (ALA), linoleic acid, and vitamins A and D. ALA plays a crucial role in human development, making up about 10% of the total mass of the brain, 25% in the hippocampus, and 50% in the phospholipids of brain nerves and the retina. Timely supplementation of ALA can greatly promote healthy growth in children.

Many parents like to give their kids walnut oil due to its high ALA content, but are you using it correctly? The smoke point of pressed walnut oil is around 163°C (325°F). If you exceed this temperature, the oil starts to smoke, which can damage its nutrients and even create harmful substances. Therefore, walnut oil is better suited for low-temperature cooking rather than high-heat frying.

How to Use Walnut Oil Properly

Here are some ways to incorporate walnut oil into your diet:

1. Direct Consumption: Walnut oil can be consumed directly. The simplest way is to take it by mouth. For adults, the recommended amount is 8 to 15 ml each morning on an empty stomach. This allows you to enjoy its natural fragrance while preserving its nutritional benefits.
2. In Beverages: You can add walnut oil to drinks like milk, yogurt, honey, or juice. Mix it well before consuming.
3. In Salads: When making cold dishes or vegetable and fruit salads, add a suitable amount of walnut oil. Its fresh aroma enhances flavors and adds rich nutrients.
4. For Soups and Noodles: You can add walnut oil to soups or noodle dishes for flavor. However, since it’s not suitable for high-temperature cooking, it’s best to add it just before serving. Additionally, you can use it in fillings or dips for extra taste.