7 Natural Cold Pressed Oils and Which is Best for Daily Cooking

In today’s busy lifestyle, the right cooking oil can indeed be a factor for health. While refined oils have been ruling kitchen shelves for decades, cold pressed oils are making an equally powerful comeback. Without heat or chemicals, these oils are able to retain nutrients, taste, and natural antioxidants and thus are healthier for every day use.

1. Cold Pressed Groundnut Oil (Peanut Oil)

Cold pressed groundnut oil is known for its earthy aroma and noble high smoking point. It is high in monounsaturated fats and lowers bad cholesterol while supporting heart health. The nutty flavor and excellent stability of the oil make it ideal for deep-frying and stir-frying. 

Best for: Indian cooking, frying, and sautéing vegetables.

2. Cold Pressed Coconut Oil

Because of its lauric acid, cold pressed coconut oil gives a boost to the immune system and facilitates digestion. It has antibacterial properties and offers a unique flavor profile for the food. 

Best For: Light stir-frying, cuisine from South India, and baking.

3. Cold Pressed Mustard Oil

Popular in North and East India, sarso ka tel (mustard oil) is packed with omega-3 fatty acids and has anti-inflammatory benefits. It enhances flavor and digestion but is slightly pungent, so it's not everyone’s favorite.

Best For: Pickling, curries, and regional cooking styles like Bengali or Punjabi cuisine.

4. Cold Pressed Sesame Oil (Gingelly Oil)

This ancient oil is a staple in Ayurvedic practices. Cold pressed sesame oil is rich in antioxidants, vitamin E, and zinc. It helps manage blood pressure and promotes glowing skin.

Best For: South Indian cooking, marinades, and raw salad dressings.

5. Cold Pressed Sunflower Oil

Light, odorless, and versatile, cold pressed sunflower oil is high in vitamin E and omega-6 fatty acids. It supports heart health and skin nourishment.

Best For: Shallow frying, baking, and everyday cooking.

6. Cold Pressed Olive Oil

Renowned for its Mediterranean roots, extra virgin cold pressed olive oil is rich in healthy fats and antioxidants. It’s ideal for weight management and brain health but has a low smoke point, so it's not great for high-heat cooking.

Best For: Salad dressings, pasta, and light sautéing.

7. Cold Pressed Flaxseed Oil

High in omega-3 fatty acids and lignans, cold pressed flaxseed oil supports hormonal balance and reduces inflammation. However, it’s not heat-stable and should be consumed raw.

Best For: Smoothies, salad dressings, and health tonics.

Which is Best for Daily Cooking?

If you're looking for the best cold pressed oil for everyday Indian cooking, cold pressed groundnut oil stands out. It strikes the perfect balance between flavor, stability, and health benefits. Its high smoke point makes it versatile for both shallow and deep frying, while its heart-friendly profile ensures it aligns with your long-term wellness goals.

However, for different cuisines and dietary needs, it’s smart to rotate oils. For example, mustard oil works well in winter for its warming nature, while coconut oil supports digestive health in hot weather.

FAQs

1. What is cold pressed oil?

Cold pressed oil is extracted using a mechanical press without heat or chemicals, preserving nutrients, flavor, and antioxidants.

2. Is cold pressed oil better than refined oil?

Yes, cold pressed oils are healthier as they retain their natural properties, unlike refined oils that undergo bleaching and deodorizing processes.

3. Can I use cold pressed oil for deep frying?

Some cold pressed oils like groundnut and sunflower oil have high smoke points, making them suitable for deep frying. Avoid using flaxseed or olive oil for frying.

4. How should I store cold pressed oils?

Keep them in a cool, dark place away from direct sunlight. Some oils like flaxseed and sesame may be refrigerated for extended shelf life.

Conclusion:  Making the switch to cold pressed oils is a smart step toward healthy living. Start with groundnut or sunflower oil for daily cooking, and explore others based on your taste and health goals. Your kitchen – and your body – will thank you!