Most oils on supermarket shelves are refined using high heat (200°C+), chemical solvents like hexane, and bleaching agents. Cold-pressed oils are extracted mechanically at low temperatures, and the difference in what reaches your body is enormous.
What Cold-Pressing Preserves
At temperatures above 40–50°C, heat-sensitive nutrients begin to degrade. Cold-pressing keeps temperatures below this threshold, preserving natural antioxidants (vitamin E, polyphenols), essential fatty acids (omega-3 and omega-6), and the natural flavour compounds that also carry therapeutic value.
1. Groundnut (Peanut) Oil, Heart Health
Cold-pressed groundnut oil is rich in monounsaturated fats (oleic acid) and resveratrol, the same antioxidant found in red wine. It has been shown to lower LDL cholesterol without affecting HDL. Its high vitamin E content also supports skin health and immunity.
2. Coconut Oil, Antimicrobial & Metabolism
Cold-pressed virgin coconut oil contains lauric acid (50% of fat content), which has powerful antimicrobial and antiviral properties. It boosts HDL (good cholesterol), supports thyroid function, and the medium-chain triglycerides (MCTs) are metabolised directly as energy, not stored as fat.
3. Mustard Oil, Traditional Immunity Booster
Cold-pressed mustard oil is high in allyl isothiocyanate (the compound responsible for its pungency), which has antimicrobial and anti-cancer properties. It's also rich in alpha-linolenic acid (ALA, an omega-3) and glucosinolates, making it one of the most therapeutic cooking oils in the Indian tradition.
4. Sesame Oil, Antioxidant Powerhouse
Sesame oil contains sesamol and sesamin, unique antioxidants not found in any other oil, that protect against oxidative stress and liver damage. It has been used in Ayurvedic oil-pulling and massage for centuries. Cold-pressed sesame oil retains these compounds fully.
Storage Tip: Store cold-pressed oils in dark glass bottles away from heat and light. They have a shorter shelf life than refined oils, 3 to 6 months, because they haven't been stripped of the compounds that make them valuable.
- Use groundnut or coconut oil for medium-heat cooking
- Drizzle sesame oil as a finishing oil on salads and noodles
- Use mustard oil for tempering (tadka) and pickling
- Apply coconut oil topically for skin and hair health