You will agree that we feel an emotional connection with our foods. Good food not only touches the soul but is healthy for our bodies. It, therefore, becomes imperative to cook the food using an oil that enhances its nutritional value. Due to the immense health and nutritional value, people have now started recognizing cold pressed oil benefits. Regular refined oils used to be a common sighting in almost every kitchen earlier. However, due to increased health consciousness among people, especially after the pandemic, cold pressed oil benefits have made them a popular choice among people.
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What is a Cold Pressed Oil?
Like other oils, cold-pressed oils are extracted from natural sources such as nuts, seeds, and fruits.
However, it is the process of extraction that makes cold-pressed oil so special.
Refined oils are extracted using high heat, stripping them off the essential nutrients.
On the contrary, cold-pressed oils are extracted using a mechanical process involving lesser heat and no chemicals. The process helps preserve the nutritional value of the oil, making it much healthier to consume.
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Why Cold-Pressed Oil Better?
The extraction method determines if the originality of the oil will remain intact.
Cold-pressed oils are better as they are taken out using a hydraulic press or an expeller press with minimal heat or chemicals, contributing to the purity of oils.
Essential nutrients such as vitamins, minerals, antioxidants, and fatty acids are sensitive to heat and chemical processes but retained by the cold-pressed oils.
Compared to regular oils, the benefits of cold-pressed oil extend beyond giving nutrition to an individual’s health.
The unrefined nature of cold-pressing retains the natural aroma, flavor, and color of the ingredients used in making the oils.
This is why food cooked in cold-pressed oil has a rich taste.
Cold Pressed Oil Benefits: Unadulterated Nutrition
The presence of beneficial bioactive compounds has made cold-pressed oil a go-to among health-conscious people.
Some of the bioactive lipids naturally found in cold-pressed oils include phytosterols, phospholipids, tocopherols, phenolic compounds, hydrocarbons (squalene), pigments (carotenoids and chlorophyll), and flavor and aroma compounds.
They have beneficial anti-inflammatory, antimicrobial, anticancer, antihypertension, and lowering of low-density lipoprotein effects on the human body.
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Cold-pressed oils are very rich in nutrients and contain natural antioxidants.
They contain vitamins A, C, D, and K and are abundant in Vitamin E.
These oils also have a higher concentration of essential minerals such as magnesium and zinc.
Also, a good source of Omega-3 and 6 fatty acids, they contain large amounts of monounsaturated and polyunsaturated fatty acids.
They are also free of cholesterol.
Cold Pressed Oil Benefits: Is It Good for Health?
Being more natural and nutritious, cold-pressed oils are beneficial to our health.
Let us delve into the cold pressed oil benefits:
1.) Cold Pressed Oil Benefits for Heart
Many cultures require high-temperature cooking.
In such cases, using refined oils for cooking can be very dangerous for heart health.
When refined oils are exposed to high heat, they degrade easily and release toxic substances.
Repeated frying of the same oil further damages it, making it worse for the heart.
The higher levels of heart-healthy compounds, such as monounsaturated fats and antioxidants, found in cold-pressed oils lower the bad cholesterol (LDL) and increase the good cholesterol (HDL).
The cholesterol-free quality further makes them good for the heart.
However, it is to be noted that cold-pressed oils are not suitable for deep frying or high-temperature cooking. Deep frying can degrade the heart-healthy compounds.
Cold-pressed oils must be used for light/moderate frying or sauteing.
2.) Neutralizes Free Radicals
Antioxidants help stop the harmful radicals from causing damage to our cells.
It is a proven fact that eating foods rich in antioxidants lowers our chances of getting sick.
The antioxidants found in cold-pressed oils include vitamin E, polyphenols, and carotenoids.
These antioxidants reduce the risk of the following diseases:
- Heart diseases;
- Inflammation of Joints (arthritis);
- Damage of nerve cells in the brain (Parkinson’s or Alzheimer’s disease);
- Certain cancers;
- Diabetes;
- Aging of cells and tissues;
- Loss of immune function
3.) Helps in Weight Loss
According to the World Health Organization (WHO) and the Food and Agricultural Organization (FAO), human beings are consuming oils that are 5 times more fattening than required by our bodies.
By improving metabolism, cold-pressed oils help in burning calories more efficiently.
The healthy fats of cold-pressed make you feel fuller and help control your appetite.
The Cold-pressed oils are also beneficial in maintaining gut health which is crucial for proper weight.
4.) Cold Pressed Oil Benefits for Hair and Skin
If you want shiny and healthy skin and hair go for cold-pressed oils.
Natural fatty acids in coconut and jojoba oil moisturize and nourish the hair and skin.
The antioxidant properties of a cold-pressed oil protect the skin and hair from free-radical damage.
Cold-pressed argan or almond oil strengthens the hair strands by reducing hair breakage.
Vitamin E, known to reduce fine lines and wrinkles, and support skin elasticity, is abundant in cold-pressed oils.
5.) Support the Digestion System
The polyphenols and vitamin E found in cold-pressed oils have anti-inflammatory properties.
They reduce the inflammation of the digestive tract and promote a healthy gut.
The richness of Omega-3 and 6 fatty acids in the cold-pressed oils makes the digestive system healthy.
The fatty acids help absorb nutrients, especially fat-soluble vitamins (A, D, E, and K), strengthening digestion.
Some research suggests that the polyphenols in cold-pressed oils may positively impact gut microbiota composition. A balanced and diverse microbiota is associated with better digestive function.
Cold-pressed oils also help in relieving irritable bowel syndrome (IBS).
Is Cold-Pressed Oil Good for Cooking? – How to Choose the Right Oil
Cold-pressed oil benefits are unquestionable; however, one must keep certain points in mind while using them:
1.) Smoke Point
Remember that cold-pressed oils are unsuitable for deep frying or high-temperature cooking.
It is good to check the smoke point of an oil to determine if it is suitable for cooking.
Cold-pressed oils such as avocado, sunflower, safflower, grapeseed, and canola have comparatively higher smoke points making them suitable for moderate/low frying or sauteing.
Flaxseed or walnut cold-pressed oils have lower smoke points and are better for low-heat applications.
2.) Nutritional Content
Buying an oil that matches your nutritional requirements will give you more benefits.
Some cold-pressed oils are richer in Omega-3 fatty acids, while others have an abundance of medium-chain triglycerides.
3.) Storage and Shelf Life
Read and check the storage instructions properly before buying an oil.
Keep the oil in a cool, dark place, and close the bottle tightly after every use to avoid damage.
Remember, some cold-pressed oils are more prone to oxidation and have shorter shelf life.
Also Read – Disadvantages of Cold Pressed Oil: The Down Side of Story
4.) Quality Certification
Authentic cold-pressed oils mention the extraction method and the specific seeds or nuts used.
They may also specify organic, non-GMO, or Fair-Trade certificates.
5.) “Cold-Pressed Labels”
Always check for labels such as “cold-pressed” or “cold-extracted” when buying the oil.
6.) Matter of Flavor
An authentic cold-pressed oil will have a nutty or grassy flavor.
Foods cooked in cold-pressed oil will taste better and richer than in regular refined oil.
7.) Check for Packaging
Always buy cold-pressed oils packaged in dark glass bottles or metal containers. This preserves the oil from the light which can cause oxidation.
As far as possible avoid cold-pressed oils sold in plastic bottles, as they may degrade quickly.
8.) Reputation of Brand
Always choose a reputed brand or seller when buying cold-pressed oil.
You must check customer reviews and other sources to know about the quality of the oil.
9.) Quality over Cost
Cold-pressed oils extracted using high-quality or organic nuts, seeds, and fruits taste better and are nutritionally superior.
For clear reasons, they are costlier than regular oils but offer far more health benefits.
10.) Suitability
Some people are sensitive or allergic to certain nuts and seeds.
Check the list of ingredients and allergen information before buying the oil.
11.) Moderation is the Key
Despite offering numerous health benefits, you must consume cold-pressed oils in moderation to reap maximum benefits.
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Takeaway Message
Cold-pressed oil benefits make them a good choice over regular refined oils.
The richness in taste and aroma of food cooked using cold-pressed oil will be very noticeable.
You will find the food more natural and lip-smacking.
If you are thinking of switching your cooking oil, then cold-pressed oil benefits will convince you.
Consider introducing cold-pressed oils in your cooking to enhance your health and well-being.
Disclaimer: The views expressed in this article are the writer’s opinions and should not be considered a substitute for an expert’s advice.
Frequently Asked Questions
Q1.) Is cold-pressed oil better than regular oil?
Ans.) Cold-pressed oils are better than regular oils because their extraction process preserves the nutritional value of the raw materials.
They are a rich source of Omega-3 and 6 fatty acids and natural antioxidants.
They are cholesterol-free, contain vitamins A, C, D, E, and K, and have an abundance of magnesium and zinc.
Cold-pressed oils are anti-inflammatory, antimicrobial, anticancer, and antihypertension, and have lowering of low-density lipoprotein effects.
Q2.) Why is cold-pressed oil so expensive?
Ans.) Cold-pressed oils are far more natural, healthier, nutritious, and safer than regular oils.
They are free from chemicals and offer many health-related benefits.
Since they are minimally processed, their shelf life is short, but they are high-quality.
Q3.) Is cold-pressed oil safe?
Ans.) Cold-pressed oils are much safer and healthier than regular oils.
A chemical-free process extracts them, helping retain the nutrition that is otherwise lost in regular oils.
Suggested Readings & References
- https://www.sciencedirect.com/science/article/abs/pii/B9780128181881000025
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10289288/#:~:text=Cold%2Dpressed%20oils%20are%20preferred,stability%20during%20storage%20(1).
- https://www.betterhealth.vic.gov.au/health/healthyliving/antioxidants
- https://www.foodresearchlab.com/blog/new-product-development/formulation-of-cold-pressed-oils/
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