Cold Pressed Oils Complete Guide

12 min read


The method used to extract oils from culmination, greens, and seeds modify its taste. In most production procedures heat is used to extract oil.

The usage of heat to extract oil yields more oil, however do you already know that heat may be dangerous to the nutrient balance of oils.

As a consequence, in latest beyond cold-pressed oils have taken over the market. Cold pressed oils have come to be highly famous.

However a whole lot of human beings don’t recognize what cold pressed oils are, how are they beneficial, and how they can be used.

Read on to find all that you need to recognise about cold pressed oils.


What Are Cold Pressed Oils?

Cold pressed oils are extract the usage of low heat techniques. The manner entails crushing the fruit/seed and extracting the oil. Seeds or nuts are place in a massive cylinder that rotates and crushes them.

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Cold pressing oils

Small holes at the lowest permit oil to break out and is gather within the series field. The use of low heat methods to extract oils produce high quality oils, however the quantity is much less.

The best part of cold-pressed oils is that their flavor, nutritional value, and aroma are keep intact. Cold pressed oils to find most use in cooking. They may be useful to your pores and skin and overall health as well.

Benefits of Cold Pressed Oils

  • Each variant of cold pressed oil has its own benefits for your health and skin. These are:
  • They retain the healthy antioxidants that are otherwise destroyed in heat extraction method. 
  • Most of the cold-pressed oils are highly rich in vitamin E. 
  • They have antibacterial and anti-inflammatory properties. 
  • Cold pressed olive oil highly rich in vitamin E and is known for its anti-inflammatory and its healing properties. It is also a rich source of oleic acid, which boosts the immune system. 
  • Jojoba cold-pressed oil is a natural emollient. It gets easily penetrates into the skin to make it soft and supple. 
  • Pomegranate seed oil is high antioxidant content. It works miracle for dry mature skin and is effective in cell regeneration. 
  • If someone who has dark spots and uneven skin tone, then rosehip cold pressed oil is the perfect solution. It is rich in vitamin C, absorbs deep in the skin, and stimulates cell renewal for increases the elasticity. 
  • Coconut oil increase 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

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Cold pressed vs refined oil

Refined oils have been in use for years. They are easily available and 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.

These refining processes includes treating the oil with chemicals, bleaching it, and deodorizing it. Even though refined oils are cheaper, but after the whole refining process they are stripped of all nutrients and antioxidants.

On the other hand, when you eat virgin or extra virgin oils, they are beneficial for your health. The antioxidant level is rich in cold pressed oils, their nutritional value is also maintains which has a positive effect on your skin and health.

Replacing refined oils with cold pressed oils in cooking and skincare is beneficial. The way to differentiate between these two oils is to smell them.

Most refined oils are odourless, while cold pressed oils or virgin oils have a high aroma. If the oil has a sturdy natural fragrance, there are high chances that it is premium quality cold pressed oil.

Cold Pressed Organic Oils

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Cold pressed organic oils

These cold pressed oils extracted from fruits or seeds find usage in cooking and skincare. Olive oil, coconut oil, mustard oil, and sunflower oil are mainly used in cooking.

Lavender oil, sandalwood oil, rosehip oil, argan oil, tea tree oil, and pomegranate oil are usually used in skincare and beauty.


Why Oils Are Important in Healthy Diet?

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healthy oils

Although oils make up a small segment of your diet they play a key role. Oils provide essential nutrients for maintaining body functions. Oils you choose for your daily diet can make a big difference to your health.


  • At 9 grams per calorie, oils are the most efficient energy nutrient you can consume. Oil helps to built healthy cell membranes and helps the nervous system in sending messages to the brain. 
  • Oil help intestines to absorbing vitamins A, D, E and K, and store them in your body fat. 
  • Oils helps in regulating hormones, lubricating skin and cushioning organs. 
  • Always essential, oils add taste and texture to the food you eat.


  • Monounsaturated and polyunsaturated oils remain liquid at room temperature. 
  • Saturated and trans fat oils can clumps up at room temperature. 
  • Unsaturated oils contains essential fatty acids, which are nutrients to your body needs. 
  • Your body has all the saturated oils and trans fat oils which your body needs.
  • Unsaturated oils contain olive, peanut, canola, soybean, sunflower, fish and corn oils.
  • Saturated oils include lard, butter, shortening, margarine, partially hydrogenated vegetable-oil and animal fats.


Too much saturated oils in your diet raise LDL, or bad cholesterol, causing high blood pressure. Eating unsaturated oils increases HDL or good cholesterol, lowering blood pressure.

Plants and fish oils, which contain omega-3 and omega-6 fatty acids, are the unsaturated oils that people missing from many diets.


Omega-3 and omega-6 fatty acids are the only two out of 20 fatty acids your body can’t produce on its own. These 2 essential fatty acids, omega-3 has been successful in treating various health conditions.

Omega-3 in the form of fish oil is recommend for depression, preventing heart disease or stroke, and for memory loss or Alzheimer’s.


Storing and Using Oils

Unopened cold-pressed oils can be stored for upto 12 months provided they’re kept in a dark, cool place. Once the bottle opened, cold-pressed oils should be used within 1 to 2 months.

The place to keep the opened bottle is in the refrigerator. The oil become thick or cloudy and flakes may form, but this cloudy or flakes will not affect the taste or quality.

On turning cloudy and forming flakes is a sign of good quality. At room temperature, the oil will change back to its original form. So it’s a good idea to take the oil out of the refrigerator an hour before you want to use it.

Refined oils can keep longer than the cold-pressed oils for cooking, frying and baking. They are less affected by the heating and their taste is neutral.

The unopened bottles will keep for around 2 years if they’re stored in a cool, dark place. Once opened, 6 months is about the storage limit.

How long you can safely keep various oils will vary widely from one type to another oils highly rich in polyunsaturated fatty acids, such as linseed oil, go rancid more quickly than other oils.

Buy the oils in small quantities and use them up quickly. Even if you use-by date is expired, don’t automatically throw the oil away.

Smell and taste the oil and you can sense. If the oil smells rancid or tastes bitter, then the oil is not fresh.


Why Only 6 Months Shelf Life?

Cold pressed oils have specific characteristics and flavors, and often contain valuable bioactive substances.

Apart from valuable unsaturated fatty acids, these oils contain natural antioxidants, such as tocopherols and phenolic compounds, than their refined counterparts.

Cold-pressed oils have longer shelf life stability due to the presence of antioxidants. The other molecules that stabilize the oil with auto-oxidation.

The stability of cold-pressed oils is set for 6 or 12 months and limited by the content of polyunsaturated fatty acids (PUFA), especially alpha-linolenic acid, and the quantity of antioxidants

The oxidative processes that may occur during the shelf life of cold-pressed oils do not result in an increase in oxidative stability parameters above the adopted limits.

However, they can affect the stability of oils during storage in home conditions, during which they exposed to light, kept open causing contact with the air, or kept at an ambient temperature.

The DPPH assay shown to be a good predictor of the oxidative stability of oils as determined using the Rancimat test and other thermal oxidations of oil.

These stability tests require elevated temperatures of oxidation (even 100 °C and higher) and exogenous oxidation promoters, which are not relevant to the normal storage conditions of cold-pressed oils

Therefore, the objective of this research was to assess the initial antioxidant activity and oxidative stability of selected cold pressed oils throughout their shelf life as well.

As to characterize the relationship between the antioxidant activity of nonfractionated and fractionated oils and the parameters of oil oxidation measured.


Benefits of Cold Pressed Oils:

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Healthy cold pressed oils

1) Rich in nutrition: Cold pressed oils contain all essential nutrients like vitamins, antioxidants, phospholipids, lecithin and protein too!

2) Free from harmful chemicals: While refining, various chemicals are used like Sodium, Hexane, Hydroxide, Bleaching Agents, Sodium bicarbonate etc.

Cold pressed oils are totally organic and free from harmful chemicals like Gallate, Propyl, BHT, BHA which are mentioned as preservatives in other oils which very toxic.

If you prefer living healthy and avoid chemicals, you must think to switch your oil to cold pressed oils.

3) Low Cholesterol: Cold pressed oils are extract with less heat which saves all nutrition and is best for skin and helps in weight loss as it is easy to digest due to low cholesterol level.

4) Boosts Immunity: The natural antioxidants in cold pressed oil help reduce radical cell damage in your body and they are also rich in vitamin E, with properties like healing and anti-inflammation.

Some cold pressed oils available in market: Sesame oil, Coconut oil, Groundnut oil, Olive oil, Flaxseed oil.

Note: Try adding these oil gradually in your diet as your body may take time to adapt to it if you’re used to eating refined oils from longer period.

These oils are free from chemical preservatives so make sure to consume within 3-4 months.


Why It Is Costly When Compare To Refined Oil?

Coldpress oil is traditionally made without refining. It has no added chemicals , preservatives and any other adulterant.

Hence this is expensive than other branded oils and healthier oil.

What is Cold Pressed Oil?

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Extraction of cold-pressed oils

The process of extracting cold-pressed oil is a lot like pressing fruits for extracting juice – except, in this case, oil seeds are pressed to extract oil.

These oils are known as ‘cold-pressed’ since there is no application of heat during the extraction process which may be natural or via the aid of a modern steel press.

Some of the most common oil seeds are coconut, sesame seeds, peanut, sunflower, etc.

What is Refined Oil?

Refined oils, on the other hand, are extractions from oil seeds that cannot be pressed naturally for oil – the most common variety of such oil seeds are soybeans, sunflower, canola seed, etc.

The only way to extract oil from seeds is by chemical treatment and extensive refining with applying heat.


Cold Pressed Oil vs. Refined Oil

  • Cold-pressed oils retain all their original properties, including its fragrance, flavor and nutritional value. On the other hand, refined oil removes nutritional value of the seeds.
  • Cold-pressed oils are rich in vitamin E and has many properties which helps in inflammatory problems. It is very useful when it comes to healing of the body.
  • Refined oils do the opposite – it aggravates inflammation, results in high BP, causes insulin imbalance in the body and much more.
  • Cold-pressed oils are helpful for the skin and help in keeping it healthy. Refined oils, due to high chemical properties used on the skin result in irritation and may also lead to hypersensitivity or allergic reactions.
  • Cold-pressed oils due to its nature, don’t have a longer shelf life.
  • Refined oils have long shelf life.


How is Cold-Pressed Oil Different From Refined Oil?

Cold pressing is a method where the seeds/nuts are crushed until the oil is obtained. It is a mechanical process and does not involve chemical properties.

Heat is not intentionally produced during the process so it retains the quality and the nutritional benefits of the oil.

The only low-temperature heat produces is cause by friction from the crushing of seeds/nuts. The extraction process is completely natural. 

The process of extraction is the same for all cold-pressed oils. Groundnuts dried and then crushed between a wooden press called Ghani or Wooden Chekku.

The coconuts are split open, dried, and then pressed. Sunflower seeds dehulled and then any foreign particles that are present, are removed before oil is extracted.

In the case of safflower oil, seeds are taken from the plant when it is quite dry. The seeds are firstly peeled, flaked, and then pressed.


Varieties of cold-pressed oils there, choosing one out of the them can be quite stressful. Here are some differences of various oils:

Cold-Pressed Groundnut Oil

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Groundnut oil


Groundnut oil is perfect for cooking methods, like stir-fries, that involve high heat. It can be used to make fries or in dishes that need a nutty flavor. This is attributed to its high smoke point

These is rich in Vitamin E, it is also great for the skin. This vitamin E is known to promote skin health and keeps it looking young and healthy.

It is widely used in South and Central India, groundnut oil is one of the most popular cooking oils on the market.


Mainly composed of unsaturated fats (both poly and mono), cold-pressed groundnut oil is said to be a good source of healthy fats.

Monounsaturated fats use to lower the bad cholesterol and reduce the risk of heart ailments. 

There is 0 cholesterol present, it is best for heart health. It can be used for lowering the cholesterol levels. 

Rich in natural antioxidants and phytochemicals, to keep diseases at bay and reduce inflammation. It protects the heart, the circulatory system, and nervous system ailments.

Rich in plant sterols, it helps to reduce the risk of heart attacks or strokes.


Cold-Pressed Coconut Oil

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Coconut oil


Rich in fatty acids, it is great for the skin and can be used as a body moisturizer and can be applied on the face as well. It helps to heal wounds faster and remove scars. 

It has been uses for centuries to promote good health. This hot oil treatment or a hair mask, it will work wonders for your hair.

The concentration of fats and antimicrobial properties can help digestive problems. Its anti-bacterial properties allow it to use as mouthwash (oil pulling).

Who doesn’t love the scent of coconut?

Coconut oil is versatile when it comes to cooking too. It can be used to make cakes and many more, but can also used to make rice recipes or as a dressing in salads. Nearly every Kerala household cooks with coconut oil!


Cold-pressed coconut oil has natural antiviral, antibacterial and anti-inflammatory benefits

The presence of medium-chain fatty acids (MFCAs) is know to increase the body’s metabolic rate. This is a great source of energy. It also helps to mend brain function in people with Alzheimer’s disease.

It can also find that when coconut oil is add to a person’s everyday diet, it can lead to fewer Vitamin B deficiencies. 

Insulin resistance risk, which often leads to type-2 diabetes, can be battled by the consumption of coconut oil. 

High in saturated fats, it helps to boost good cholesterol and can keep your heart disease away. It also help to turns bad cholesterol into good cholesterol.

The benefits don’t stop there. It aids in liver health and can help to cure urinary tract infections.


Cold-Pressed Sunflower Oil

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Sunflower oil


Rich in Vitamin A and Vitamin E, it promotes skin health. They can act as antioxidants and it regenerate damaged cells.

As it is not greasy, it is penetrates by the skin without clogging any pores. A natural moisturiser, it can treat both dry and sensitive skin. 

It can act as conditioner and can soften dry and frizzy hair. Rich in gamma alpha-linolenic acid (GLA) which prevents hair loss, this oil is best for the hair.

Cold-pressed sunflower oil is best used in vinaigrettes and recipes that don’t involve in high heat.


Loaded with Omega 6 fats and Vitamin E, sunflower oil is a healthy choice when it comes to oil.

More than 80% of the oil is made up of monounsaturated fats, which is good for your heart. It control cholesterol levels as it doesn’t contain any saturated fats.

The presence of antioxidants helps to prevent various diseases and strengthens cell membrane barriers. Sunflower oil also helps in repairing tissues as it contains protein.

As sunflower oil is light and easy to digest, it is penetrates easily. It has mild laxative properties and it is good for your digestion.


Cold-Pressed Safflower Oil

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sunflower seed oil


Safflower oil can be used to hydrate the skin and is great for rough and unevenly toned skin.

For your hair, it can help to reduce hair loss and promote growth. 

Its high smoking point makes an excellent oil for cooking, baking, and deep-frying.


A rich source of unsaturated fatty acids, monounsaturated and polyunsaturated fats safflower oil is healthy cooking oil. These fats essential for our bodies to function.

It has a lower saturated fat than most oils. Saturated fats are consider as bad fats.

It can also relax blood vessels and can reduce blood pressure (BP).


Cold-Pressed Sesame Oil


The aroma of sesame oil is unmistakable. It is widely used in Asian cooking. From dips to the base for recipes, this sesame oil can be used in many ways.

Sesame oil is a must-have ingredient in your kitchen in Tamil Nadu. 

Ayurveda uses it to ease stress-related symptoms. It is also used in massages. Sesame oils antibacterial properties make it miracle for oral hygiene.

It’s wonderful for your skin, it’s good for your hair as well. It can help to nourish your hair and scalp.


The presence of Vitamin E makes it great for your hair and skin. Nutrients such as Zinc, Magnesium, Copper, and Calcium attribute to many benefits. Zinc helps to improve bone health while copper gives relief from arthritis. 

High concentration of polyunsaturated fatty acids helps to reduce blood pressure. Lignan, a natural preservative present in the oil will help lower blood pressure. 

high concentration of Omega-6 fatty acids makes it great as a moisturiser and use as a massage oil. A perfect de-stressor after a long day!


Cold-Pressed Mustard Oil

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Mustard oil

Mustard oil is extracted from black mustard seeds. The oil is reddish-brown in color.


Its strong taste can take some getting used to, but it is wonderful to cook with. It can be use to fry, or just to flavor a dish. As pickling oil or dressing, it is good at any form.

Mostly used in Andhra Pradesh, it can be used while making pickles and gojjus.

High In Vitamin E. Its presence means that it can use on the skin and the hair. The oil can help to remove dandruff and maintain a healthy scalp.


Full of monounsaturated fatty acids (MUFA), it is good for the heart. 

It can also prevent premature greying. Including this oil in your diet can keep you looking younger.

MUFA lowers bad cholesterol and maintain blood fat levels in check. It’s associate with lowering risk IHD (Ischemic Heart Disease) because of the presence of alpha-linolenic acid.

This stimulant property aids in improving circulation and boosting metabolism.



Cold-pressed oils all have their very own benefits. Every one is appropriate for a selected purpose, health benefits and it’s important to choose the right one based totally at the recipe.

Though their tastes and their aromas may fluctuate, the common factor for all of them is the reality that they’re all rich in natural properties.

So, whichever cold-pressed oil you decide to head for, know which you’re getting chemical-free, all-natural oil loaded with the goodness of the seed/nut.

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Originally posted 2020-12-26 21:34:02.

Asiya Naaz Being a medical professional i am holding key of writing skills. I revel in writing on scientific subjects for the duration of my spare time. My aim is to bridge the space among a physician and a layman to sell information that can be beneficial in better conversation.
Asiya Naaz Being a medical professional i am holding key of writing skills. I revel in writing on scientific subjects for the duration of my spare time. My aim is to bridge the space among a physician and a layman to sell information that can be beneficial in better conversation.

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