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Why choosing cold pressed oil in your cooking is beneficial?

Updated: Oct 19, 2023

Indian cooking is heavily dependent on oil. Whether it's frying, sautéing, or dressing salads, oils play a crucial role in enhancing the taste, texture, and flavor of your food. Accordingly, the type of oil you use for cooking can make a substantial difference to your health. With numerous options available, how can you decide if are using the right oil to ensure your meals are both delicious and healthy?

What is Cold Pressed Oil?

Cold pressing, also known as the kachi ghani method, extracts oil from seeds, nuts, or fruits without heat or chemicals. Instead of high temperatures and solvents used in traditional extraction methods, cold pressing relies solely on mechanical pressure. This process maintains a temperature below 122°F (50°C), preserving the oil's natural properties and nutritional value.

During cold pressing, seeds are ground at room temperature and then slowly crushed in a press to release their oils naturally. This method retains the oil's natural flavor, aroma, and beneficial compounds, making it a healthier and eco-friendly choice for cooking. For instance, P Mark Kachi Ghani Mustard Oil has been produced using the cold pressing method for over 80 years.

Mustard oil processing at Puri Oil Mills Limited
Cold pressed mustard oil

Benefits of Cold-Pressed Oil

Among the many options available, cold-pressed oils have emerged as a healthier and more nutritious choice as they have the following benefits:

1. Preserving Nutritional Value

Cold-pressed oils are extracted through a method that involves minimal heat and no chemicals. This gentle process helps preserve the natural nutritional content of the oil. Unlike other extraction methods that use high temperatures, cold pressing ensures that the oil retains essential vitamins, antioxidants, and fatty acids.

2. Rich in Beneficial Fats

According to the Dietary Guidelines by the National Institute of Nutrition, healthy oils should strike a balance between three types of fatty acids: Monounsaturated fatty acids (MUFA), Polyunsaturated fatty acids (PUFA), and Saturated fatty acids (SFA). Many cold-pressed oils, such as mustard oil, are high in monounsaturated and polyunsaturated fats, commonly known as "good fats." These fats are essential for various bodily functions, including maintaining healthy cholesterol levels, supporting brain health, and reducing the risk of heart disease.

3. Antioxidant Power

Cold-pressed oils are rich in antioxidants like polyphenols and vitamin E. Antioxidants help protect your cells from oxidative damage caused by free radicals, reducing the risk of chronic diseases and slowing down the aging process.

4. Anti-Inflammatory Properties

Some cold-pressed oils, like mustard oil, contain omega-3 fatty acids, known for their potent anti-inflammatory properties. Reducing inflammation in the body is essential for preventing and managing various health conditions, including arthritis and heart disease.

5. Better Digestion

Cold-pressed oils, such as mustard oil, can aid digestion by stimulating the production of digestive enzymes. A healthy digestive system is crucial for nutrient absorption and overall well-being.

6. Weight Management

Choosing cold-pressed oils over highly processed and trans-fat-laden options can contribute to weight management. These oils provide a feeling of being full, making you less likely to overeat, and they contain fewer calories than saturated fats.

7. Versatility in Cooking

Cold-pressed oils come in various flavors and profiles, making them versatile in the kitchen. Whether you're sautéing, baking, or drizzling over salads, cold-pressed oils add depth and complexity to your dishes.

8. Reduced Risk of Chronic Diseases

The consumption of cold-pressed oils has been associated with a lower risk of chronic diseases, including heart disease, diabetes, and certain types of cancer. Their nutrient-rich composition supports overall health and strengthens the body's defense mechanisms.

9. Environmentally Friendly

Cold pressing is an environmentally friendly extraction method. It requires less energy compared to other processes like refining, making it a sustainable choice for both your health and the planet.

10. Trustworthy Quality

Cold-pressed oils are often held to higher quality standards. Look for certifications such as "cold pressed" on the label to ensure you're getting a product that meets stringent criteria.


Cold-pressed oils offer many benefits, from preserving vital nutrients to supporting heart health and reducing inflammation. By making the switch to these healthier oils in your culinary endeavors, you're not only enhancing the flavor of your dishes but also providing your body with the essential nutrients it craves for optimal well-being. So, why wait? Make the healthy choice today and embrace the goodness of cold-pressed oils with P Mark Kachi Ghani Mustard Oil.

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