Households, in general, have an emotional connection with their foods. Good food not only touches the soul but the entire body as well. It, therefore, is essential that food must be cooked in an oil that enhances its nutritional value. In recent times, cold-pressed oils have gained importance owing to their nutritional and health-related benefits. People have now started recognizing cold pressed oil benefits. Earlier, refined oils used to be a common sighting in every kitchen. People are becoming conscious of healthier food options nowadays. That is why, the cold pressed oil benefits are making them a popular choice among people.
What is a Cold Pressed Oil?
Like other forms of oils, cold-pressed oils are also extracted through natural sources such as nuts, seeds, and fruits, however, it is the process of extraction which makes them so special.
Conventionally, oils are extracted using high temperatures which degrades their nutritional value.
In contrast to this, cold-pressed oils are extracted through a mechanical process involving minimal heat and no chemicals. This helps in preserving the nutritional properties of oil making it healthier to consume.
Why Cold-Pressed Oil is Better?
The oil extraction method mainly determines if the originality of oil will remain intact or not.
Cold-pressed oil is better as it is extracted using a hydraulic press or an expeller press. As minimal heat and no chemicals are used, this contributes to the purity of oil.
Cold-pressed oils can retain essential nutrients, such as vitamins, minerals, antioxidants, and fatty acids which otherwise are sensitive to heat or chemical processes.
In comparison to traditional oils, cold-pressed oil benefits extend beyond providing proper nutrition to an individual’s health.
Due to the unrefined nature of processing, cold-pressed oils are also able to preserve the natural flavor, aroma, and colors of the ingredients used for the extraction.
Cold-pressed oil’s properties give your food a true, natural, and distinct flavor.
Cold Pressed Oil: Unadulterated Nutrition
Health-conscious people have started preferring cold-pressed oils over refined oils due to the presence of beneficial bioactive compounds.
The bioactive compounds are found to have a beneficial impact on human health.
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.
These minor bioactive lipids are found to have beneficial anti-inflammatory, antimicrobial, anticancer, antihypertension, and lowering of low-density lipoprotein effects on the human body.
Cold-pressed oils are extremely rich in nutrients and contain natural antioxidants.
They contain vitamins A, C, D, and K and have an abundance of Vitamin E.
Cold-pressed oils also contain higher concentrations of essential minerals like magnesium and zinc.
They are a good source of Omega-3 and 6 fatty acids.
Cold-pressed oils contain a high amount of monounsaturated and polyunsaturated fatty acids.
They are also free of cholesterol.
All these cold pressed oil benefits make them a healthy choice for your cooking.
Cold Pressed Oil Benefits: Is Cold Pressed Oil Good for Health?
Cold-pressed oils are good for health as they are more natural, nutritive, and unadulterated products in comparison to their counterparts.
Let us delve into the cold pressed oil benefits for your health:
1.) Cold Pressed Oil Benefits for Heart
Many cultures cook oil at high temperatures for culinary purposes.
In any such scenario, using refined oils for cooking can be very dangerous for the heart.
Refined oils when heated at high temperatures degrades easily and releases toxic substances. Repeated frying of the same oil further damages the oil making it very harmful for the heart.
Cold-pressed oils contain higher levels of heart-healthy compounds, such as monounsaturated fats and antioxidants. These compounds help in lowering the bad cholesterol levels (LDL) and increase the good cholesterol levels (HDL).
These oils are also cholesterol-free which makes them heart-friendly.
However, note that cold-pressed oils are unsuitable for deep frying or high-temperature cooking.
Deep frying can degrade the heart-healthy compounds of cold-pressed oil.
To reap the benefits of cold-pressed oil for your heart, use it for light to moderate frying or sautéing.
Also Read: Non Pharmacological Management of Hypertension
2.) Neutralizes Free Radicals
Some of the common anti-oxidants found in cold-pressed oils include vitamin E, polyphenols, and carotenoids.
Research now proves that consuming foods rich in antioxidants can reduce the likelihood of getting sick.
Antioxidants work by cleaning up harmful stuff called free radicals in our body cells, stopping them from causing damage through a process called oxidation.
By including cold-pressed oils you can get the benefits of anti-oxidants which will help in reducing the risk of:
- Heart diseases;
- Inflammation of Joints (arthritis);
- Damage to nerve cells in the brain (Parkinson’s or Alzheimer’s disease);
- Certain cancers;
- Diabetes;
- Aging of cells and tissues;
- Loss of immune function
3.) Cold Pressed Oil Benefits in Weight Loss
As per the World Health Organization (WHO) and the Food and Agricultural Organization (FAO), humans are consuming 5 times more fat/oil than required by our body.
Known for enhancing metabolism, cold-pressed oils efficiently contribute to calorie burning.
The healthy fats present in these oils help in controlling the appetite and make you feel fuller. This will help you in taking fewer calories.
These oils also support gut health, which is crucial for maintaining proper weight.
4.) Cold Pressed Oil Benefits for Hair and Skin
Cold-pressed oils are also very beneficial for the health of skin and hair.
The presence of natural fatty acids in cold-pressed oils, such as coconut or jojoba oil helps in moisturizing & nourishing the hair and skin.
The antioxidant properties of cold-pressed oils protect both skin and hair from damage from free radicals.
Cold-pressed argan or almond oil reduces the breakage of hair and provides strength to the hair strands.
Cold-pressed oils, known for their abundance of Vitamin E, support skin elasticity, thereby reducing fine lines and wrinkles.
5.) Cold Pressed Oil Benefits for Digestive System
The polyphenols and Vitamin E in cold-pressed oils have anti-inflammatory properties. They benefit by reducing inflammation in the digestive tract and promoting a healthy gut.
The richness of Omega-3 and 6 fatty acids in cold-pressed oils plays a crucial role in keeping the digestive system healthy. These fatty acids help in the absorption of nutrients, especially fat-soluble vitamins (A, D, E, and K) making the digestion system strong.
Some research suggests that the polyphenols in cold-pressed oils may have a positive impact on gut microbiota composition. A balanced and diverse microbiota associates with improved digestive function.
Cold-pressed oils are also acknowledged for their capacity to alleviate irritable bowel syndrome (IBS).
Also Read: Win Win Food Delicious Healthy Eating For No Fuss Lovers
Is Cold-Pressed Oil Good for Cooking? – How to Choose the Right Oil
When choosing oils for cooking, keep in mind certain points, especially with cold-pressed oils:
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Smoke Point
Cold-pressed oils are not suitable for deep frying or high-temperature cooking.
Always check the smoke point of an oil to determine if it is suitable for cooking or not.
Cold-pressed oils such as avocado oil, sunflower oil, safflower oil, grapeseed oil, and canola oil have comparatively higher smoke points and are suitable for moderate/light frying or sauteing.
Flaxseed or walnuts cold-pressed oils have lower smoke points and are better for low-heat applications.
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Check Nutritional Content
Buy a cold-pressed oil that aligns with your nutritional needs.
Some oils are rich in Omega-3 fatty acids while some contain medium-chain triglycerides.
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Check Storage and Shelf Life
Read the storage instructions properly before buying an oil.
Keep the oil in a cool and dark place, away from direct sunlight, to preserve its quality.
Some cold-pressed oils are more prone to oxidation and have shorter shelf life.
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Check for Quality Certification
Authentic cold-pressed oils may mention the extraction method and the specific seeds or nuts used. They may also have certifications such as organic, non-GMO, or Fair Trade.
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“Cold-Pressed Labels”
Always check for labels such as “cold-pressed” or “cold-extracted” while buying the oil.
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Flavor matters
An authentic cold-pressed oil will have a nutty or grassy flavor.
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Check for Packaging
Always buy cold-pressed oil packaged in dark glass bottles or metal containers. This preserves the oil from light which can cause oxidation.
You must avoid buying cold-pressed oil packaged in clear plastic bottles, as these degrades quickly.
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Reputation of Brand
Always buy cold-pressed oil from a genuine brand or seller.
You can check for customer reviews and other sources to be sure about the quality of the product.
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Quality over Cost
High-quality cold-pressed oils are costly but they also offer better health and nutritional benefits.
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Suitability
Some people are sensitive or allergic to certain nuts and seeds.
Check the list of ingredients and allergen information before buying the oil.
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Moderation is the Key
Cold-pressed oils are good for health and have many nutritional benefits.
However, similar to any other product, one must consume them in moderation to maximize the benefits.
Takeaway Message
Cold-pressed oils are gaining popularity because of the evident benefits they have to offer. They stand out as an excellent choice compared to commonly used refined oils.
If you are cooking your food in cold-pressed oil you will notice the difference in taste and aroma. The taste and flavor of food will be more natural and scrumptious.
If you haven’t switched to cold-pressed oil yet then it is time to try these oils for the sake of your health.
Disclaimer: The views expressed in this article should not be considered as a substitute for a physician’s advice. Please consult your treating physician for more details.
Frequently Asked Questions
Q1.) Is cold pressed oil better than regular oil?
Ans.) The extraction process of cold-pressed oils can preserve the maximum nutritional value in comparison to a regular oil.
Cold-pressed oils are better than regular oils because they are able to preserve nutrients of the raw ingredients.
They contain natural antioxidants and are a rich source of Omega-3 and 6 fatty acids.
These oils are free from cholesterol and contain vitamins A, C, D, E and K.
They also contain an abundance of magnesium and zinc.
The bioactive compounds found in cold-pressed oils have beneficial anti-inflammatory, antimicrobial, anticancer, antihypertension, and lowering of low-density lipoprotein effects on the human body.
Q2.) Why is cold pressed oil so expensive?
Ans.) Cold-pressed oils are more natural, healthier, unadulterated, nutritive, and safer than regular oils.
They are free from chemicals and have many health-related benefits. Because they undergo minimal processing, their shelf life is shorter, but they maintain high quality.
All these characteristics of cold-pressed oil make them costly in comparison to any regular oil.
Q3.) Is cold pressed oil safe?
Ans.) Cold-pressed oils are not just safe but also healthier options than regular oils.
In comparison to regular oils, they are free from chemicals and have many health-related benefits.
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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