Oils are a must-have food ingredient in the kitchen. Whether you use olive oil, sunflower oil, or coconut oil, they are all produced in two ways. While cooking or eating, we may be unable to tell the difference because they become different after a finished product. Oil is extracted at 27 degrees centigrade in cold pressing, and the acid value is relatively low. Therefore, products are obtained after filtration and do not require any refinement. On the other side, hot pressing involves extracting oil at high temperatures, and since the acid value rises significantly, it loses most of its natural quality, therefore hot-pressed oils are refined before consumption.

Also Read: Desi Ghee: How To Make It, Nutrition, Benefits For Health, Skin And Recipes

Why Use Cold Pressed Oils?

Cold-pressed oil is the clear winner when it comes to health perspective. The oxidization process in the making of hot-pressed oils causes complications like cancer and inflammation whereas, in cold-pressing, all beneficial compounds are retained. On the bright side, mostly all hot-pressed oils smell good. Here are five cold-pressed oils that are highly regarded for their health benefits:

Cold-Pressed Olive Oil

Health Benefits: Olive oil, especially extra virgin, is rich in monounsaturated fats, antioxidants (like vitamin E), and polyphenols. It supports heart health by reducing bad cholesterol (LDL) and inflammation. It's also great for skin health and can help regulate blood sugar levels.

Best For: Heart health, inflammation reduction, and in skincare

Usage: Ideal for salad dressings, drizzling over vegetables, or for low-heat cooking.

Cold-Pressed Coconut Oil

Health Benefits: Coconut oil is high in medium-chain triglycerides (MCTs), which are easily absorbed and used for quick energy. It also contains lauric acid which has antimicrobial properties. It can support brain function, boost metabolism, and promote skin health.

Best For: Boosting metabolism, improving brain health, skin and hair care.

Usage: Great for cooking at medium heat, smoothies, and as a topical skin or hair treatment.

Cold-Pressed Flaxseed Oil

Health Benefits: Flaxseed oil is one of the best plant-based sources of omega-3 fatty acids (alpha-linolenic acid, ALA). It can help reduce inflammation, lower blood pressure, support heart health, and digestive health, and improve skin appearance.

Best For: Heart health, reducing inflammation, and digestive health.

Usage: Best used cold, added to smoothies, salads, or drizzled over cooked dishes.

Cold-Pressed Avocado Oil

Health Benefits: Avocado oil is rich in healthy monounsaturated fats, vitamin E, and lutein (which is beneficial for eye health). It supports heart health by lowering bad cholesterol, and its antioxidants and anti-inflammatory compounds help improve skin elasticity and promote overall skin health.

Best For: Heart health, skin health, reducing cholesterol.

Usage: Excellent for cooking at medium to high heat, dressings, or as a base for skincare.

Cold-Pressed Hemp Seed Oil

Health Benefits: Hemp seed oil contains a perfect balance of omega-3 and omega-6 fatty acids, which are essential for maintaining heart health and reducing inflammation. It's also high in antioxidants and may support brain function, reduce anxiety, and improve skin conditions like eczema and acne.

Best For: Skin health, reducing inflammation, supporting brain health.

Usage: Best used raw in smoothies, dressings, or as a supplement. Avoid cooking with this oil.

Also Read: Small Seeds, Big Beauty Benefits: 5 Sensational Natural Oils For Gorgeous Skin

In conclusion, incorporating cold-pressed oils into your diet and skincare routine can contribute to overall health and wellness. Check out the infographic to know more:

(This article is reviewed by Soumita Basu Ayurveda Pharma Expert)

Author Profile, Preeti Sharma

Preeti Sharma has a Master's in Electronic Media and Mass Communication and certification in short-term writing from Florida. With close to a decade of experience, she specializes in crafting engaging blogs on beauty, veterinary care, and healthy cooking. Preeti is proficient in video editing tools and produces captivating and informative content across multiple platforms.

References:

Editorial: Cold Pressed Oils: A Green Source of Specialty Oils, volume II. Alessandra Durazzo

https://pmc.ncbi.nlm.nih.gov/articles/PMC10289288/

https://pmc.ncbi.nlm.nih.gov/articles/PMC8873110/