Cold pressed oils retain all their nutritional value, flavour, aroma - making them a great choice for cooking, and even for your beauty regimen.
The technique used to extract oils from fruits, vegetables, and seeds alter its taste. In most manufacturing processes heat is used to extract oil. Using heat to extract oil yields more oil, but do you know that heat can be harmful to the nutrient balance of oils. Thus, in recent past cold-pressed oils have taken over the market. Cold pressed oils have become hugely popular. But a lot of people don’t know what cold pressed oils are, how are they beneficial, and how can they be used. Read on to find out all that you want to know about cold pressed oils.
What are Cold Pressed Oils?
Cold pressed oils are extracted using low heat methods. The process involves crushing the fruit/ seed and extracting the oil. Seeds or nuts are placed in a huge cylinder that rotates and crushes them. Small holes at the bottom allow oil to escape and is collected in the collection container. Using low heat methods to extract oils produce high-quality oils, but the quantity is less.
The best part about cold pressed oils is that their flavor, nutritional value, and aroma are kept intact. Cold pressed oils to find maximum use in cooking. They are beneficial for your skin and overall health as well.
Image Source – captainsfarm.com
Benefits of Cold Pressed Oils
Each variant of cold pressed oil has its own benefits for your health and skin. These are just some of them –
- They retain the healthy antioxidants that are otherwise destroyed in heat extraction method.
- Most cold pressed oils are rich in vitamin E.
- They have antibacterial and anti-inflammatory properties.
- Cold pressed olive oil is rich in vitamin E and is known for its anti-inflammatory and healing properties. It is also a great source of oleic acid, which boosts the immune system.
- Cold pressed jojoba oil is a natural emollient. It gets easily absorbed into the skin to make it soft and supple.
- Pomegranate seed oil is known for its high antioxidant content. It works wonders for dry mature skin and is effective in cell regeneration.
- If you’re someone who has dark spots and uneven skin tone, then rosehip cold pressed oil is the perfect solution. It is rich in vitamin C, penetrates deep in the skin, and stimulates cell renewal for increased elasticity.
- Coconut oil raises good cholesterol levels, contains fatty acids with potent medicinal properties, boosts brain functions and is great for your skin, hair, and overall health.
Cold Pressed Oils vs Refined Oils
Refined oils have been in use for decades. They are easily available and quite affordable as compared to cold pressed oils. But do you know that these oils lack nutritional value?? Most refined oils go through various stages of processing, which means that their nutritional content is lost. The refining process also includes treating the oil with chemicals, bleaching it, and deodorizing it. Even though refined oils are cheaper, but after the entire refining process they are stripped of all nutrients and antioxidants.
On the other hand, when you consume virgin or extra virgin oils, they are beneficial for your health. The antioxidant level is high in cold pressed oils, their nutritional value is also maintained which has a positive effect on your skin and health.
Replacing refined oils with cold pressed oils in cooking and skincare is recommended. A way to differentiate between these two oils is to smell them. Most refined oils are odorless, while cold pressed oils or virgin oils have a strong aroma. If the oil has a strong natural fragrance, there are high chances that it is premium quality cold pressed oil.
Cold Pressed Organic Oils
Cold pressed oils extracted from fruits or seeds find usage in cooking and skincare. Coconut oil, olive oil, mustard oil, and sunflower oil are mainly used in cooking. Lavender oil, sandalwood oil, rosehip oil, argan oil, tea tree oil, and pomegranate seed oil are usually used in skincare.
Image Source – standard cold pressed oil
1. Mustard Oil
Mustard oil has the perfect balance of omega 3 and omega 6 fatty acids and has a low content of saturated fatty acids. It has been a part of Indian cooking for ages.
Some of the main benefits of mustard oil for your health, skin, and hair are –
- Stimulates sensation in muscles
- Good for cardiovascular health
- Eases joint pains
- Beneficial for asthma
- Improves overall functioning of organs
- Has antibacterial, antifungal, and anti-inflammatory properties
- Boosts brain function
- Stimulates hair growth
- Acts a natural sunscreen
- Evens out skin tone
- Prevents premature graying of hair
- Gets rid of dandruff and itchy scalp
Read this great recipe with mustard oil – Tandoori Gobi Tikka
- 1 kg cauliflower
- 1 cup yogurt
- 1 tsp ginger garlic paste
- ½ tsp garam masala
- ½ tsp chilli powder
- ½ tsp cumin powder
- ½ amchur powder
- 2 tbsp mustard oil
- Salt to taste
- Boil water in a pot, add cauliflower florets and cook for 5 minutes.
- Marinate cauliflower florets in all spices – red chilli powder, amchur powder, salt, garam masala, cumin powder.
- Add mustard oil, yogurt, and ginger garlic paste to the cauliflower florets and let it marinate for 1 hour.
- Heat a pan over medium flame. Grease it with mustard oil.
- Add marinated cauliflower and cook till golden brown on both sides.
- You can also bake it in the oven.
- Garnish with spring onion greens and serve with green chutney
Image source- funfoodfrolic.com
2. Groundnut Oil
Peanut oil which is popularly known as groundnut oil is one of the most commonly used cooking oils in India. It is a vegetable oil extracted from the seeds of the peanut plant. In cold pressed peanut oil, peanuts are crushed to extract oil without applying any heat. It is more flavorful and the nutrients remain intact. Cold pressed groundnut oil benefits –
- Rich in vitamin E and antioxidants
- Boost heart health
- Helps fight cancer
- May improve insulin sensitivity
- Relieves joint pains
- Delays signs of ageing
- Moisturizes dry skin
- It is rich in vitamins A, D, and E
Because of its rustic flavor, peanut oil is widely used in oriental recipes to add that flavorful zing. It is recommended that if you’re pregnant or a lactating mother, then you shouldn’t consume excess groundnut oil. Also, avoid groundnut oil if you’re allergic to peanuts or soybeans.
3. Sesame Oil
Sesame oil is one of the lesser known vegetable oils, but it is the healthiest alternative to normal refined vegetable oil. Sesame oil is widely used in cooking and is also beneficial for topical use on your skin and hair. Using premium quality cold pressed sesame oil has various benefits –
- Good for heart health
- Improves bone quality and reduces the risk of osteoporosis
- Rich in zinc, calcium, and copper
- Has antibacterial and antifungal properties
- Increases skin’s elasticity and smoothness
- Acts as a natural sunscreen
- Reduces the appearance of age spots and prevents premature aging
- Improves hair health
- Relieves anxiety
- Protects oral health – whitens teeth, prevents gum infections, decreases plaque build up
If you take blood-thinning medication, you should definitely speak to your doctor before including sesame oil in your diet. It is known to reduce blood pressure and thins the blood as well, which might prove to be dangerous for you.
4. Extra Virgin Coconut Oil
Cold Pressed Coconut Oil for Skin
Coconut oil is one of the best ingredients that you can use for skin care. Using cold pressed coconut oil for skin has many benefits –
- Its light texture makes it easy to get absorbed in the skin
- It is a great natural exfoliating agent to remove dead skin cells
- Rich in vitamins and antioxidants, which helps it prevent premature aging of the skin
Given below are some amazing coconut oil face packs.
- Coconut Oil and Oats Face Pack
Mix 1 tbsp coconut oil + 2 tbsp rolled oats + 1 tbsp organic honey to make a smooth paste. Apply all over your face and neck and massage in circular motion. Keep it for 15 minutes and then wash off with cool water.
It is suitable for all skin types. Use it regularly for a clear glowing skin.
Image source- khoobsurti
- Coconut Oil and Turmeric Face Pack
Mix ½ tbsp coconut oil + ½ tsp turmeric powder + 1 tbsp yogurt to make a smooth paste. Apply all over your face. Let it dry for 30 minutes before washing off with cool water.
Coconut oil will nourish your skin, turmeric is a natural antibacterial, and yogurt adds moisture. It is suitable for dry and oily skin types.
5. Regular Coconut Oil
Regular coconut oil is also available in cold pressed form. You can buy the organic variant which is free from any added pesticides or chemicals. Apart from using it for cooking, you can use it for skincare and hair care. The high heat tolerance of coconut oil makes it the perfect choice for cooking.
Here’s a delicious recipe that you can make with coconut oil – Coconut Waffles with Mango
- 1 cup flour
- 2 tbsp sugar
- 1 tsp baking powder
- ½ tbsp baking soda
- 1 egg
- 1 cup coconut milk
- 3 tbsp coconut oil
- Pinch of salt
- 1 mango (pieces)
- In a large bowl mix flour, sugar, baking powder, baking soda, and salt.
- In another bowl whisk coconut oil, coconut milk, and egg.
- Add the wet ingredients to the dry ones and fold gently.
- Heat the waffle iron and grease it with butter.
- Pour the batter and cook waffles until golden brown on both sides.
- Garnish with whipped cream and mango slices and enjoy!!
Cold Pressed Coconut Oil for Hair
Given below are some easy DIY coconut oil hair packs.
- Coconut Oil and Lemon hair mask for Dandruff
Mix 4tbsp cold pressed coconut oil + 1 tbsp lemon juice. Apply this mixture on your scalp and leave it for 15 minutes. Wash off with a mild shampoo.
- Coconut Oil and Aloe Vera hair mask for Hair Growth
Mix 1 tbsp aloe vera gel + 1 tbsp coconut oil. Apply this gel onto your scalp, roots, and tips. Let it dry for 30 minutes, before rinsing off with warm water.
Cold pressed coconut oil comes in the purest form, thus there are no side effects. But commercial coconut oil is obtained from processing and may have certain side effects like – weight gain, acne breakouts, increase in bad cholesterol level, diarrhea, allergies, harmful for heart health, headache, thyroid etc.
6. Sunflower Oil
Sunflower oil is extracted from sunflower seeds and is known for its health benefits. It is used in cooking, making medicines for the heart, and in cosmetic as well. Some of the main benefits of cold pressed sunflower oil are –
- Lowers cholesterol
- Boosts heart health and prevents heart disease
- Improves immunity
- It’s rich in vitamin E
- Boosts energy levels in the body
- Improves skin health and helps in skin regeneration
- Prevents cancer
- Reduces the severity of arthritis and asthma
Image Source- Organic Facts
Although cold pressed oils are packed with nutrients and are beneficial for your health, they are expensive. Since minimum processing is involved in making these oils, their shelf life is not more than 3 -4 months. Make sure you buy organic cold pressed oils free from any pesticides and chemicals to get maximum benefits.
It is recommended that you buy cold pressed oils in small quantities and store them in an air-tight container away from direct sunlight. Make sure you always talk to your doctor before including any new cold pressed oil in your diet.