Walnuts and their oils are excellent sources of omega-3 fatty acids. Most of the research on the health benefits of walnuts has focused on consumption of the nut itself, although interest in walnut oil has grown over the last decade. The health benefits of walnuts and walnut oil are similar if the oil is unrefined, fresh (6 month shelf life), and uncooked. However, the serving size of walnut oil is less than the amount of walnuts needed to get the same nutritional benefit.
A 35 gram serving of walnut oil provides the same nutritional benefits as 50 grams of walnuts.
Walnuts are rich in phytonutrients and are an excellent source of selenium, phosphorous, magnesium, zinc, iron, and calcium.
Walnuts and/or walnut oil provide hefty levels of Vitamins B-1, B-2, and B-3, coupled with Vitamin-E and niacin.