Oil is an integral part of every kitchen. Oil is a vital ingredient, whether you are cooking Italian, Indian, Chinese, or any other type of food. Hence, it is crucial that you choose the right oil that not only retains the nutritional properties of nuts and seeds but also adds flavor and aroma to your food.
Many households still use refined oils, but it’s high time to replace them with cold-pressed oils. They meet the daily nutritional requirements of the human body while providing additional health benefits. Cold-pressed oils are a part of functional products with several bioactive substances. Moreover, they replenish skin and add appropriate flavour to food.
Let’s understand the difference between cold pressed and refined oil in detail, along with the health benefits of the former.
Cold-pressed Oil- What Is It?
Cold pressed oil is extracted from oilseeds, such as coconut, olive, sunflower, canola, and sesame, without applying heat. Thus, maintaining the nutritional value and flavor of oils makes them healthier than refined oils.
Crushing the seeds or nuts to force the oil through pressure is part of the cold-pressing process. Trust us, the aroma and taste it adds to continental, Indian, Chinese, and Mughlai cuisines are beyond words.
Types of Cold-Pressed Oil
Cold-pressed Coconut Oil
Cold-pressed coconut oil is extracted from fresh coconut milk and contains lauric acid, an anti-microbial active fat that protects us from infections. It is highly recommended for daily consumption for its fantastic health benefits.
Cold-pressed Groundnut Oil
It is extracted from sun-dried groundnuts, a great source of plant sterols. This Groundnut oil (peanut oil) is sweet, flavoured and contains PUFA, MUFA, and Vitamins A, D, and E in the required amounts. Groundnuts are rich in antioxidants, so they mitigate the risk of heart diseases and cancer.
Cold-pressed Olive Oil
Olive oil is a favourite ingredient for salads to add shine and a rich aroma. However, it also contains high antioxidants that protect our body tissues and cells from radical damage. It is known for its anti-cancer and anti-bacterial properties. Oleic acid present in olive oil strengthens the immune system.
Cold-pressed Sesame Oil
Cold-pressed sesame oil is quite a versatile cooking ingredient with a good amount of vitamin E and antioxidants. Its high concentration of fatty acids, such as polyunsaturated omega-6 and monounsaturated omega-9, along with other elements, including zinc, iron, magnesium, vitamin B-6, copper, and calcium, provide several cardiovascular and beauty benefits.
Cold-pressed Mustard Oil
Mustard oil is a must-have and common product available in almost every kitchen. It is used daily for whipping up curries and gravies.
Cold-pressed Chia Seeds Oil
Chia seeds are a staple food across various cultures and the oil has more than 60% omega-3 fatty acid. It is known for increasing strength and endurance and is also used as a body oil to replenish skin.
Difference between Cold-pressed oil and Refined Oil
The first point of cold pressed oil vs refined oil is that the former is obtained from crushed nuts/seeds without any chemical intervention or heat, which retains its nutritional value and quality. The latteris extracted using high heat and chemical solvents that damage oil’s bio-active compounds. Moreover, refined oils are processed to eliminate gums and then further refined with bleaching soda or hexane to make them appear shiny. Its double-refining procedure applies 200 celsius of heat, thus, destroying all the nutrients.
On the other hand, cold-pressed oils maintain their natural form as seeds are simply pressed to extract oils. The process produces low-temperature heat due to friction while crushing the nuts. The natural extraction process keeps the flavours, aroma, and nutrients intact.
Cold-pressed oil is more expensive than refined oil as it takes a longer time to extract but is healthier than refined oil, making it worth the money.
Health Benefits of Cold-Pressed Oils
- Retain healthy antioxidants
- Fight cancer
- Rich in micronutrients
- Have a great nutritional value
- Excellent source of oleic acid that boosts immunity
- High in minerals, vitamins, and nutrients
- Reduces heart diseases
- Have anti-inflammatory and healing properties
- Provide benefits when applied to skin and hair
- Improve insulin sensitivity
- Prevent liver diseases
- Help in weight loss
- Improve digestion
- Lower cholesterol
- Repair skin and body
Now that you know the benefits of cold-pressed oil, start consuming it daily to become a healthier version of yourself. Each oil is known for its specific purpose and nutritional value, but the common factor is that they are 100% natural. You get chemical-free oil with the goodness of nuts and seeds.
Kunal Tambe is part of the content marketing team at Two Brothers Organic Farms. With his team, he works tirelessly to create awareness about organic farming, food sovereignty, sustainable practices, nutrition, climate change and a myriad of issues that surround these topics. His content offers value to farmers, the agriculture industry and to end consumers. Besides writing and developing content strategies, he loves adventure sports and listening to classical music.