• Harvesting Goodness Since 1995
  • FREE shipping on orders above ₹ 799/- Pan India
  • Harvesting Goodness Since 1995
  • FREE shipping on orders above ₹ 799/- Pan India
  • Harvesting Goodness Since 1995
  • FREE shipping on orders above ₹ 799/- Pan India
  • Harvesting Goodness Since 1995
  • FREE shipping on orders above ₹ 799/- Pan India
  • Harvesting Goodness Since 1995
  • FREE shipping on orders above ₹ 799/- Pan India

Cold Pressed Flaxseed Oil

Cold Pressed Groundnut Oil

Cold Pressed Sunflower Oil

Virgin Cold pressed coconut oil

MCT Oil | C8 60% | C10 40%


Benefits of Using Cold Pressed Oil for Healthy Cooking

benefits of cold pressed oil

Have you ever thought about the quality of the oil you use for cooking? Many of us use less oil because we believe it’s unhealthy, but have you considered what’s in your oil? For years, refined oils have dominated our kitchens and supermarket shelves, marketed as the convenient, all-purpose solution for cooking. But if you dig deep into how they are produced and their effects on our health, you’ll refrain from buying them. The quality of the oil matters more than we think, and that’s where cold pressed oils come in.

But what is cold pressed oil meaning? In this blog post, we will explore the unique production methods, cold pressed oil benefits, and nutritional profiles of cold pressed oils and why making the switch is the only way to a healthier and more flavorful cooking experience. 

Table of Contents:

What Are Cold Pressed Oils?

Cold pressed oils are natural oils extracted from seeds, nuts, or fruits through a mechanical process without the use of heat or chemicals. This method, often referred to as “expeller pressing,” involves crushing the raw materials and pressing them to release the oil. The key difference in this process is that it is done at low temperatures, typically below 120°F (49°C), which helps to retain the oil’s nutritional value and natural flavour.

When you choose cold pressed oil, what you get is a pure, unrefined oil that contains its full spectrum of nutrients, including essential fatty acids, vitamins, and antioxidants. Unlike refined oils, which undergo extensive processing involving high heat and chemicals to improve shelf life and stability, cold pressed oils have more health benefits. This minimal processing helps preserve all the beneficial compounds and cold pressed oil benefits, such as vitamin E, omega-3 and omega-6 fatty acids, and phytochemicals.

You can find a range of cold pressed oils online with wide health benefits, such as olive oil, coconut oil, groundnut oil, and flaxseed oil. Depending on their unique smoke points and  cold press oils benefits, you can explore a range of oils; from coconut oil to olive oil. Let us now understand in detail benefits of cold pressed oil and how cold pressed oils are made.

Making Process of Cold Pressed Oils

Refined oils go through extensive processing that involves high heat and chemicals, stripping away natural nutrients and benefits. This processing can introduce harmful substances and diminish the oil’s nutritional value, raising concerns about long-term health effects. 

There are plenty of benefits of cold pressed oil as they are produced using a mechanical procedure. Here’s a step-by-step overview of how cold pressed oils are made:

1. Selection and Cleaning of Raw Materials:

The first step involves selecting high-quality seeds, nuts, or fruits. These are cleaned thoroughly to remove any impurities that could affect the quality of the oil.

2. Crushing:

The cleaned raw materials are then crushed using mechanical crushers or grinders to break down the cell walls and release the oil.

3. Pressing:

The crushed material is then placed into a hydraulic press or expeller press. This machine applies high pressure to the material, squeezing out the oil without the application of external heat. The pressing is done at low temperatures, usually below 120°F (49°C), to ensure we get cold pressed oil benefits.

4. Filtration:

The extracted oil is then filtered to remove any remaining solid particles or impurities. Depending on the scale of production, this is done using natural methods such as cloth filters or more advanced filtration systems.

5. Bottling and Storage:

Once filtered, cold pressed oil is immediately bottled in glass or other materials that protect it from light.

6. Quality Control:

Oil samples may be tested for various quality parameters, such as acidity, flavour, and nutrient content.

Health Benefits of Cold Pressed Oils

benefits of cold pressed oil

Wondering what are the benefits of cold pressed oil? Cold pressed oils have numerous health benefits due to their natural extraction process, which preserves essential nutrients. 

Rich in Nutrients:

Cold pressed oils retain their natural vitamins, minerals, and antioxidants, which are often lost during the refining process. For example, cold pressed olive oil is high in vitamin E and polyphenols, which have anti-inflammatory and antioxidant properties.

Heart Health:

Many cold press oils, such as olive oil, flaxseed oil, and avocado oil, are high in monounsaturated and polyunsaturated fats. These healthy fats can help reduce bad cholesterol (LDL) levels and increase good cholesterol (HDL) levels which is a major cold press oil benefit.

Anti-Inflammatory Properties:

Omega-3 fatty acids found in oils like cold pressed flaxseed and cold pressed sunflower oil are particularly effective in reducing inflammation.

Improved Digestion:

The natural nutrients in cold  pressed oils can aid in digestion. For example, benefits of cold pressed coconut oil include medium-chain triglycerides (MCTs), which are easier to digest and can provide a quick source of energy.

Skin and Hair Health:

Benefits of cold pressed oil extend beyond cooking. Applying oils like coconut oil, almond oil, or flaxseed oil can have plenty of benefits for the skin, promote hair growth, and moisturize your body.

Which Cold Pressed Oils Are Most Beneficial for Cooking?

Certain cold press oils have high smoke points suitable for high-heat cooking, while others have low smoke points for salad dressings. To get the cold pressed oil benefits, follow these:

Contains medium-chain triglycerides (MCTs), which are easily digestible and provide a quick energy source. It also has antimicrobial properties. It is great for baking and sautéing. Its higher smoke point makes it suitable for medium-heat cooking.

High in monounsaturated fats, it promotes heart health and helps in lowering bad cholesterol levels. It also contains vitamin E. Known for its high smoke point, it’s ideal for deep frying, stir-frying, and roasting. Its nutty flavour can enhance the taste of various dishes. 

Rich in vitamin E and low in saturated fat, it supports heart health and is a good source of omega-6 fatty acids. It is suitable for frying, sautéing, and baking. Its mild flavour makes it a good all-purpose cooking oil.

Cold Pressed Extra Virgin Olive Oil

High in monounsaturated fats and antioxidants, it promotes heart health and reduces inflammation. Due to its low smoke point, it is ideal for salad dressings, drizzling overcooked dishes, and light sautéing. 

Cold Pressed Avocado Oil

Rich in monounsaturated fats, vitamin E, and lutein, it supports heart health and eye health. It is versatile and has a high smoke point, making it excellent for frying, grilling, and roasting.

Extremely high in omega-3 fatty acids, which are beneficial for heart health and reducing inflammation. Due to its low smoke point, it is not suitable for cooking. It is best used in cold dishes, such as salad dressings, smoothies, or drizzled-over finished dishes.

When selecting a cold press oil for cooking, consider the oil’s smoke point, flavour profile, and nutritional benefits to ensure it complements your dishes while maintaining its health benefits.

Is Cold Pressed Oil Healthier Than Other Refined Cooking Oils?

Yes, cold press oils are generally considered healthier than refined cooking oils due to several key factors. 

Cold-Pressed Oil

Extracted at low temperatures without chemicals

Retains more nutrients (vitamins, antioxidants, etc.)

Richer, more natural flavor

Generally lower (250-400°F)

Shorter due to natural enzymes and unrefined state

Higher in beneficial compounds (e.g., polyphenols)

Typically no additives

Generally more sustainable

Refined Cooking Oil

Uses high heat and chemicals for extraction and refining

Loses some nutrients during processing

Neutral flavor

Higher (400-450°F)

Longer due to removal of impurities and stabilizers

Fewer beneficial compounds

May contain additives (antioxidants, anti-foaming agents)

Can be less sustainable due to intensive processing

Things to Consider When Buying Organic Cold Pressed Oils

When buying organic cold pressed oils, it’s important to keep some key things in mind:


Look for oils that are certified organic by reputable organizations such as USDA Organic, EU Organic, or similar. Verify that the oil is genuinely cold pressed. Labels or certifications indicating “cold pressed” can help confirm that no heat was used during extraction.

Source and Quality of Ingredients

Check where the raw materials are sourced from. Ensure that the oil is 100% pure and not mixed with other types of oils or additives. 

Expiration Date

Check the expiration date to ensure you are buying a fresh product. Cold pressed oils have a shorter shelf life.

Price and Value

While high-quality cold pressed oils are generally more expensive than refined oils, be wary of prices that are excessively low, as this might indicate lower quality or adulteration.

Brand Reputation

Choose oils from brands with a good reputation for quality. Look for brands that are transparent about their production processes, sourcing, and certifications.

Nutritional Information

Check the label for information on the oil’s nutrient content, including vitamins, antioxidants, and essential fatty acids.  Ensure the oil is free from additives, preservatives, and artificial flavours.


By choosing AsmitA Organic Farms’ cold pressed oils, you can ensure that your diet includes healthier fats and essential nutrients. They are sourced from the finest-grade ingredients grown by small farmers and certified by reputed bodies. You can choose a wide range of oils for your cooking needs. While refined oils may offer convenience and longer shelf life, the trade-off in terms of nutritional quality and potential health risks makes cold pressed oils a superior choice for health-conscious individuals. 

About the Author

Picture of Yogita Rajawat

Yogita Rajawat

Meet Yogita Rajawat, the literary face behind AsmitA Organic Farms' blog. With almost half a decade of experience, she is a seasoned wordsmith who crafts blogs that will both inform and tug at your heartstrings. As an expert in all things organic and its health benefits, Yogita brings a wealth of knowledge to her research. In addition, her deep understanding of the natural world allows her to create posts that are both educational and engaging.

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