Top Cold-Pressed Oils in India Recommended by Experts for Health & Wellness

Cold-pressed oils have gained immense popularity in India due to their natural extraction process, which preserves essential nutrients and health benefits. Recommended by experts, these oils are not only rich in vitamins and antioxidants but also provide numerous health benefits, including heart health, skin care, and improved metabolism. From sesame oil to mustard oil and coconut oil, find out which cold-pressed oils are the best for your health and cooking.

✅  Expert-Recommended Top Cold-Pressed Oils in India

1. Cold-Pressed Sesame Oil (Til Oil)

• Expert Recommendation: Sesame oil is considered a powerhouse of nutrients. It is known for its high antioxidant content and heart-healthy fats. Experts suggest that it helps reduce cholesterol levels and improves skin health.

• Health Benefits:

  • Rich in sesamol and sesamin, which are powerful antioxidants.

  • High in calcium, promoting bone health.

  • Improves skin health and helps manage blood pressure.

• Best For: Stir-frying, making traditional pickles, and adding flavor to salads.

2. Cold-Pressed Mustard Oil

• Expert Recommendation: Mustard oil is highly recommended by nutritionists for its omega-3 fatty acids, which support heart health and reduce inflammation. It is also known for its antibacterial properties.

• Health Benefits:

  • Contains omega-3 and omega-6 fatty acids, which are essential for heart health.

  • Known for its anti-inflammatory and antibacterial properties.

  • Improves digestion and skin health.

• Best For: Tempering, making pickles, and cooking curries.

3. Cold-Pressed Groundnut Oil (Peanut Oil)

• Expert Recommendation: Groundnut oil is a favorite among experts for its monounsaturated fats and antioxidants. It is often recommended for frying and deep-frying due to its high smoke point.

• Health Benefits:

  • Rich in monounsaturated fats and vitamin E, which support heart health and improve skin health.

  • Contains resveratrol, an antioxidant that helps reduce inflammation.

  • Boosts metabolism and provides long-lasting energy.

• Best For: Frying, deep-frying, and preparing crispy snacks like pakoras.

4. Cold-Pressed Coconut Oil

• Expert Recommendation: Coconut oil is highly favored for its medium-chain triglycerides (MCTs), which promote weight loss and boost metabolism. Experts recommend it for both cooking and skincare.

• Health Benefits:

  • MCTs are easily absorbed and converted into energy.

  • Known for its antibacterial and antifungal properties.

  • Supports brain health and improves skin and hair health.

• Best For: South Indian cooking, making curries, and using as a natural moisturizer.

5. Cold-Pressed Olive Oil (Extra Virgin)

• Expert Recommendation: Olive oil is one of the most well-researched and recommended oils for heart health. Experts suggest choosing extra virgin olive oil due to its rich content of polyphenols and monounsaturated fats.

• Health Benefits:

  • Rich in antioxidants that help reduce inflammation and prevent chronic diseases.

  • Helps lower bad cholesterol (LDL) and raise good cholesterol (HDL).

  • Supports brain health and helps prevent neurodegenerative diseases.

• Best For: Salad dressings, low-heat cooking, and as a finishing oil for drizzling over dishes.

6. Cold-Pressed Avocado Oil

• Expert Recommendation: Avocado oil is recommended for its high levels of monounsaturated fats and vitamin E, which support heart health and skin rejuvenation. It is a versatile oil, often used for both cooking and skincare.

• Health Benefits:

  • Rich in monounsaturated fats and vitamin E, great for heart and skin health.

  • Contains beta-sitosterol, which helps reduce cholesterol levels.

  • Excellent for hydrating skin and preventing aging signs.

• Best For: Sautéing, grilling, and making creamy salad dressings.

✅  Why Experts Recommend Cold-Pressed Oils

• Nutrient-Rich: Cold-pressed oils retain their natural nutrients, antioxidants, and vitamins, unlike refined oils that lose these during processing.

• Heart-Healthy: Many cold-pressed oils, such as sesame and mustard oil, are rich in healthy fats that help reduce bad cholesterol levels and support cardiovascular health.

• Versatile Use: From cooking to skincare, cold-pressed oils are multi-purpose and provide excellent benefits for overall wellness.

• Pure & Natural: These oils are free from chemicals, preservatives, and artificial additives, ensuring that you’re consuming pure, natural oils.

✅ How to Incorporate Cold-Pressed Oils Into Your Diet

• Cooking: Cold-pressed oils like mustard and groundnut oil are great for high-heat cooking, while olive and avocado oil are perfect for dressings and low-heat cooking.

• Skincare: Many cold-pressed oils, such as coconut and sesame, are excellent for moisturizing and rejuvenating the skin.

• Hair Care: Coconut oil is widely used to promote hair growth and improve scalp health.

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