Add Nutrition and Flavor to Food With These 5 Nut Oils

Learning the nuts and bolts of nut oils.

A selection of healthy nut oils.

(Africa Studio /

Nuts are a healthy food choice for your diet. But few know that nut oils are also beneficial and should be incorporated into your diet. Not only are they good for your hair and skin, according to Healthline, they are rich in antioxidants and are anti-inflammatory.

Nuts and seeds are actually fruits, and their oils have been used for thousands of years, wrote AvoToasted. As many of them are unrefined, they have a shorter shelf life than refined oils, so it is best to buy them in small bottles.

Many nut oils have a low smoking point, so check first before you use them to fry foods. Remember to store your oil in a cool, dark place like the fridge or pantry.

Here are five healthy nut oils, plus suggestions on how to best incorporate them into a wellness diet.

Sesame Oil

Sesame seeds are nutrient-rich, according to Healthline. They contain healthy fats, minerals, fiber, antioxidants, and B vitamins. Sesame oil is very good for your health and research published in this Acta Medica Iranica academic article shows that sesame seeds may have beneficial effects on people who have osteoarthritis. 

Two types of sesame oil are available: toasted sesame and unrefined sesame oil. Both are strong and nutty tasting. Unrefined sesame oil has a medium to high smoking point, so it can be used to sauté, but not to fry, suggested AvoToasted. As toasted sesame oil is refined, it is more delicate and is better used to make marinades and dressings. If you cook with it, use it on low to medium heat.

Sesame oil and sesame seeds.

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Walnut Oil

Walnut oil has an earthy, buttery flavor, according to AvoToasted, and is available roasted or unroasted. As it is unhealthy to heat it, use walnut oil cold in a salad dressing. It is so rich in omega 3 fatty acid, just one tablespoon will give you a day’s worth of this alpha-lineolic acid.

Omega 3 contains antioxidants and polyphenols and may lower blood pressure and improve blood lipid profiles, reported Health Digest. A study in the European Journal of Nutrition shows that consuming walnut oil could reduce oxidative stress.

Walnut oil beside raw walnuts.

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Almond Oil

This mild-tasting oil is available in refined and unrefined varieties. In its healthier, unrefined version, almond oil is ideal for baking at low heat and for salad dressings, according to Healthline. The refined version can be used for sautéing and roasting.

This vitamin-rich oil contains vitamin E, phosphorus, copper, and magnesium. It is an anti-inflammatory, may help boost immunity, and is rich in antioxidants. Almond oil may also be good for your heart, with the omega-3 assisting cholesterol levels. 

Fresh almonds, almond oil, and almond extract.

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Macadamia Nut Oil

Here is a nut oil that has a high smoking point, according to AvoToasted. It is clear and tastes light and buttery. Filled with healthy fatty acids that produce sebum, macadamia is good for skin and hair.

In fact, it has high levels of heart-healthy monounsaturated fat, said Medical News Today. Macadamia oil also contains oleic acid and vitamin E, which are healthy antioxidants.

You can safely use macadamia nut oil for roasting, sautéing, and grilling. As it has a mild flavor, it is also good for baking.

Macadamia nuts beside a bottle of healthy macadamia oil.

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Pecan Oil

Looking for a healthy nut oil for frying and sautéing? Pecan oil has a high smoking point that is even higher than peanut oil, AvoToasted wrote. With its light and mild taste, it can even be used in place of butter.

Pecan oil may be great for the skin, bones and teeth, reported Health Benefits Times. As it provides L-arginine, it could help stimulate blood in the scalp and hair roots, promoting healthy hair. Heart-healthy pecans may strengthen the flexibility of the artery walls, reducing the risk of blood clots.

Fresh, raw pecans and a bottle of pecan oil.

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