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What is Cold Pressed Oil, Meaning, Benefits and How it is Worth

There has been a lot of talk lately about cold pressed oils and their health benefits. So, is this type of oil really worth the hype? 

In this article, we'll take a closer look at cold pressed oil and find out what makes it so special. We'll also explore the Cold Pressed Oil benefits it offers.

What Is Cold Pressed Oil?

Cold Pressed Oil is an oil extracted from nuts or seeds without the use of heat or chemical solvents. This means that the oil is cold-pressed, hence the name. The temperature during extraction does not get too high and damage the ingredients. Some heat is produced during the pressing process, but it must stay below 49 °C (120 °F) for the oil to be considered cold-pressed. Oils that are extracted this way keep their original flavour, aroma, and nutrients.

The process of cold pressing preserves the oil's nutrients, antioxidants and enzymes, which is why it's often seen as a more "natural" option. 

So what are some of the benefits of using cold pressed oil? Here are just a few:

  • Contains high levels of antioxidants: Antioxidants are important for scavenging harmful toxins and free radicals from the body. This makes them beneficial for preventing disease and keeping your immune system healthy.
  • Low in saturated fats: Saturated fats can increase your risk for heart disease, stroke, and other health problems. Cold pressed oils are low in saturated fats, making them a healthier choice than some other types of oils.
  • High in polyunsaturated fatty acids (PUFAs): PUFAs are important for maintaining heart health, skin health, brain function, and more. They are not found in significant quantities in other types of oils.

Cold Pressed Oils Suitable for Indian Cooking

There are various cold pressed oils available in the market.

However, You might be wondering which one suits the Indian style of cooking the most. Here are some ideas to get you started:

  • Groundnut oil: This oil is perfect for frying and sautéing thanks to its high smoke point. It's also a good choice for salad dressings and marinades.
  • Coconut oil: Coconut oil is ideal for baking, as well as for frying and Salad Dressings.
  • Sesame oil: Sesame oil has a nutty flavour that makes it great for stir-fries, marinades, and salad dressings. 
  • Mustard oil: Mustard oil is perfect for sauteing, and frying. It is one of the most preferred choices for North Indian style of cooking. 

All in all, each of these oils has its own unique set of benefits that can contribute to better overall health. It's important to do your research, however, to find the right oil for you and your specific needs. Once you find an oil that works well for you, make sure to incorporate it into your regular routine for the best results.

Is Cold Pressed Oil Healthier Than Other Cooking Oils?

The research article published by Scirange Publications found that cold-pressed oil has nutritionally valuable components like tocopherols, sterols, carotenoids, and phospholipids with oxidative properties. 

It also mentioned that “ consuming cold pressed oils has been found to help prevent the development of various diseases, such as Ischemic Heart Disease (IHD), obesity, and hypertension. This is likely due to the presence of antioxidants like tocopherols and polyphenol compounds, which have been shown to have increased anti-oxidative properties.” 

So, if you're looking for an oil that's good for your heart, cold pressed oil is a good choice. 

Tips to Identify Genuine Cold Pressed Oil

Here are a few tips that will help you identify whether the oil is cold pressed:

  • Regular oils are hydrogenated and further treated with harmful chemicals to increase shelf-life and yield. In contrast, cold-pressed oils are unfiltered and only minimally processed, so they have a shorter shelf-life but higher quality. For this reason, cold-pressed oils are more expensive than regular oils.

  • Authentic cold-pressed oils have a nutty or grassy flavour. 
  • Cold-pressed oils are usually more expensive than other oils because the process is more labour-intensive and yields a smaller quantity of oil.

Pros and Cons of Using Cold Pressed 

 Let's take a look at the pros and cons.

On the plus side:

  • Cold pressed oil is less processed than other oils, meaning that it retains more of the nutrients and antioxidants. 
  • Cold pressed oil is a healthier and more environmentally friendly option than oil extracted through other methods. 

On the downside:

  • Cold pressed oil can be more expensive than refined oils. 
  • They can not be subjected to excessive heat otherwise it can lose its nutritional value. 

So, what's the verdict? I think cold pressed oil is definitely worth the hype. It's a great option if you're looking for an oil that's less processed and that retains nutrients good for your health.

Also Read: Cold Pressed Coconut Oil: Types, Health Benefits and Cooking Uses


Some swear by its benefits, while others think the hype is overrated. What's clear is that cold pressed oil has some unique benefits that make it worth considering. For one, cold pressed oil is a good source of healthy fats. This is important because our diets are often low in healthy fats, which can have negative consequences for our health. Cold pressed oil is also a good source of antioxidants, which can help protect our cells from damage.

Overall, cold pressed oil is a good option for those looking for a healthy way to add more fat to their diet, or for those looking for an antioxidant-rich oil.

Read: Why Groundnut Oil is Good for Health?


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