Top 7 Reasons to Include Cold-Pressed or Natural Oil in Your Cooking

Cooking oil is an essential part of every kitchen, but not all oils are created equal. With increasing awareness about health and wellness, cold-pressed and natural oils are gaining popularity as superior alternatives to refined oils. Cold-pressed oils are extracted using a mechanical process without the application of heat or chemicals. This traditional method preserves the oil’s nutrients, aroma, and natural flavour, making it a healthier choice for everyday cooking.

Here are the top 7 reasons why you should include cold-pressed or natural oil in your cooking:

1. Rich in Nutrients and Antioxidants

Cold-pressed oils are loaded with essential nutrients that are often destroyed in the process of refining. Since the extraction process involves no heat, the natural goodness of the oil remains intact. These oils retain:

• Vitamin E – A powerful antioxidant that helps combat oxidative stress.
• Polyphenols – Plant-based compounds that protect against inflammation.
• Essential fatty acids – Omega-3 and Omega-6 that support heart and brain health.

For instance, cold-pressed groundnut oil contains resveratrol, a potent antioxidant that helps in reducing inflammation and improves cardiovascular health.

When you cook with refined oils, most of these beneficial nutrients are lost due to high-temperature processing and chemical treatments. Cold-pressed oils provide a more wholesome cooking experience, both in terms of flavour and nutrition.

2. Free from Harmful Chemicals

Refined oils often go through several stages of processing, including bleaching and deodorizing. This involves the use of harsh chemicals and solvents, which may leave behind residues that can be harmful when consumed over time. Cold-pressed and natural oils, on the other hand, are produced without any chemical intervention.

By switching to natural oil, you can avoid the intake of toxic substances like:

• Hexane – a solvent used in oil extraction that has potential health risks.
• Preservatives and synthetic additives that compromise the oil’s purity.
• Using cold-pressed oil ensures that you’re feeding your family clean and safe ingredients, directly derived from nature.

3. Supports Heart Health

One of the major benefits of using cold-pressed oils is their positive impact on cardiovascular health. These oils are rich in unsaturated fats, which help in lowering bad cholesterol (LDL) and increasing good cholesterol (HDL). This improves blood circulation and reduces the risk of heart disease.

Popular cold-pressed oils with heart-health benefits include:

• Cold-pressed olive oil – Rich in monounsaturated fats and antioxidants.
• Cold-pressed sesame oil – Contains lignans and sesame oil which are known to protect the heart.
• Cold-pressed mustard oil – Contains omega-3 fatty acids that prevent arterial inflammation.
• Replacing saturated and trans fats with cold-pressed oils in your diet is a simple yet effective step toward a healthier heart.

4. Better Flavour and Aroma

One of the often-overlooked benefits of cold-pressed and natural oils is their superior taste and fragrance. Because the oil is not exposed to heat or chemicals during processing, it retains its natural essence. This enhances the flavour of your dishes significantly.

For example:

• Cold-pressed coconut oil adds a rich, tropical flavour to curries and baked goods.
• Cold-pressed mustard oil provides a bold, spicy aroma perfect for Indian cooking.
• Cold-pressed sesame oil offers a nutty taste that complements stir-fries and salads.
• Using these oils can elevate your culinary creations, making your food not just healthier, but also more enjoyable to eat.

5. Boosts Immunity and Overall Wellness

Natural oils extracted without chemicals are not just good for the heart, but also enhance overall immunity. These oils support various bodily functions by providing essential nutrients that help in strengthening the body’s defense mechanisms.

Some key immune-boosting oils include:

• Cold-pressed flaxseed oil – Rich in alpha-linolenic acid (ALA), which helps in reducing inflammation and supporting immune health.
• Cold-pressed neem oil – Though not typically used for cooking, it has strong anti-bacterial and anti-viral properties and is used in health tonics.
• Cold-pressed oils can also be part of holistic health regimes. Many are used in Ayurvedic practices for oil pulling, massage, and detoxification.

6. Environmentally Friendly and Sustainable

The process of producing cold-pressed oil is environmentally sustainable. It consumes less energy and does not involve toxic chemicals, reducing pollution and waste. Since these oils are often made in small batches by local farmers or traditional oil mills, their carbon footprint is significantly lower than that of industrially produced refined oils.

Additionally, many cold-pressed oil brands follow eco-conscious practices like:

• Using glass or recyclable packaging.
• Sourcing raw materials from organic farms.
• Encouraging fair trade and supporting local economies.
• By choosing cold-pressed oil, you are not only making a healthy decision for your body but also a responsible one for the planet.

7. Versatile Usage in Cooking and Beyond

Cold-pressed oils are incredibly versatile and can be used for various culinary purposes, including:

• Salad dressings – Oils like cold-pressed sunflower oil or flaxseed oil enhance the taste of fresh greens.
• Drizzling on soups or breads – Olive oil adds a finishing touch.
• Low to medium heat cooking – Perfect for sautéing and stir-frying.
• Marinades and dips – A few drops of cold-pressed mustard oil can transform a basic marinade.

Beyond cooking, many cold-pressed oils double as natural beauty solutions. Coconut oil, almond oil, and castor oil are well-known for their benefits to skin and hair. These oils are free from synthetic fragrances and are often safer than commercial beauty products.

The growing trend of using cold-pressed and natural oils isn’t just a fad – it’s a return to age-old wisdom. Our ancestors cooked with oils made through traditional methods, which retained the nutrition and purity of the raw ingredients. Cold-pressed oil is a step back to those roots, offering better health, taste, and sustainability. So, whether you’re cooking your daily dal, making a stir-fry, or preparing a festive feast, make the switch to cold-pressed or natural oil. Your body, your taste buds, and even the planet will thank you.