Nut oil, health benefits

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1. Overview

The health benefits of nut oil have been observed since 1931 when researchers discovered that nuts are a good source of vitamin C.

Nut oil is rich in omega-3 fatty acids, vitamins B1, B2, and B3, vitamin E and niacin. There have been many studies to assess the effects and results of nut oil consumption, on disease prevalence, mortality and risk factors for various conditions.

Today, we can say that regular consumption of nuts can prevent many types of diseases, but the most important advantage is that it will reduce the risk of coronary heart disease. Nuts are rich in phytonutrients and are an excellent source of selenium, phosphorus, magnesium, zinc, iron and calcium.


1. Overview
2. How is nut oil obtained and preserved?
3. Is nut oil important for health?
4. Nut oil in food preparations

2. How is nut oil obtained and preserved?

Unrefined nut oil is obtained from the woody fruit of the nut tree after drying and is cold pressed. A quality nut oil will taste like nuts and will have the color of topaz. Nut oil can be stored up to six months or a year. After opening the container, nut oil must be kept in a cool and dark place.

Nut oil came to the attention of specialists after several research studies and concluded that it is a very rich source of antioxidants and ellagic acid.

Antioxidants present in nut oil have a significant role in the elimination of toxins and various harmful substances in the body that are indirectly or directly associated with the development of several cancers.

On the other hand, ellagic acid prevents the multiplication and growth of cancer cells. Nut oil is a rich source of copper and manganese. It contains melatonin, a hormone responsible for regulating the body’s biological clock.

3. Is nut oil important for health?

Nut oil offers many health benefits. Here are some of them:

- Blood circulation – nut oil is rich in monounsaturated fats such as omega-9, which supports elasticity of arteries and therefore helps improve blood flow in the body, reducing the chances of hardening of the arteries.

- Reduces risk of heart disease – nut oil is good for heart health mainly due to extremely high levels of alpha-linolenic acid, which is a type of omega-3 fatty acid.

Alpha-linolenic acid is converted to eicosapentaenoic acid and docosahexaenoic acid. A recent study has shown that people who consumed nut oil daily, registered a significant improvement in the health of blood vessels, which stimulates the proper functioning of the heart and reduce the risk of heart disease.

- Improves inflammation – nut oil is a good source of polyunsaturated fats, such as omega-3 and omega-6, which are extremely useful for reducing inflammation that occurs in the case of diseases such as arthritis.

- Adjusting hormone levels – nuts are a rich source of phytonutrients. They contain minerals like selenium, magnesium, iron, calcium, phosphorus and zinc. All these substances help maintain hormonal balance in the body.

- Skin beauty – nut oil is a good source of vitamin B (contains vitamins B1, B2, B3) as well as vitamin E and niacin. All these vitamins help to beautify and maintain healthy skin.

Some of phytonutrients and fatty acids in nut oil composition make the skin more elastic and improve its texture.

- Eczema – a teaspoon of nut oil per day helps heal eczema and skin eruptions.

- Anti-aging benefits – nut oil is rich in antioxidants that help reduce free radicals and prevent cell damage, preventing the aging process.

4. Nut oil in food preparations

Nut oil has a shelf life of approximately 6-12 months. After opening the container should be kept in a cool place, protected from light and refrigerated to prevent rancidity.

Nut oil can be used in various dishes but it is not recommended for cooking since high temperatures destroys its delicate flavor. Nut oil can be used in salads or in the composition of preparations containing pasta to give them a nice taste.

Special ways of using nut oil:

- Will mix a little bit of cream and sherry vinegar to be poured over a piece of salmon or cooked chicken breast. Some roasted nuts will provide a pleasant taste.

- Nut oil will mix with a little sherry vinegar, two cloves of garlic, mustard and salt. To this composition will add radishes and endive salad and above will sprinkle some cheese with mold.

- Nut oil is a delicious alternative to traditional olive oil or vinaigrette salad dressing.

- Also nut oil can be added to a bowl of soup of fresh macros.

- Nut oil is delicious added to pasta along with some soft cheese such as gorgonzola, some pods of fresh green beans or spinach, sautéed mushrooms, a little parsley and garlic.

- Will use nut oil in desserts composition to provide a pleasant nut taste.

- For a festive breakfast, you can splash with nut oil: muffins or slices of cake, pancakes with honey or chocolate sauce, covered with a few slices of ripe pears, bananas or roasted nuts. All this can be accompanied by a bowl of Greek yogurt, whipped cream or mascarpone.

- Treat halves of fruit such as peaches or nectarines with nut oil and honey, before you bake or fry and serve with a cup of yogurt or ice cream.

- Goat cheese marinated in nut oil could be a delicious lunch with a salad and fresh bread. The oil left over can be added as a dressing for potato or pasta.

- Will cut slices of goat cheese one centimeter thick, will be put in a bowl and then will sprinkle fresh thyme, crushed garlic and freshly ground black pepper. To this composition will add nut oil, will cover and leave it to cool to marinate for 24 hours. To this preparation you can add some chopped mushrooms.

- Brussels sprouts and parsnips mixed with carrots and potatoes have a better taste if they were sprinkled with nut oil before being served.

- You can use nut oil to treat fish, chicken or duck before being grilled or pan roasted.



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