You’ve probably heard a lot about cold pressed oils and how they’re really good for your health.
But is it REALLY true?
These oils are made without heat or chemicals, so they keep more of their natural nutrients and flavors. This makes them a popular choice for all sorts of things like cooking, beauty routines, and even skin health. Unlike regular oils, cold-pressed oils stay as pure as possible, keeping the good stuff like vitamins and healthy fats.
But first… Are you in a rush?
If you’re unsure if unrefined oils are really good for you, here’s the quick answer: Yes, these natural oils are rich in nutrients & antioxidants, so they’re awesome for your body and skin (plus, they can be used with all kinds of cooking recipes).
And if you’re looking for other great ways to add healthy ingredients to your meals, we have free guides on cooking with dried herbs and another one on cooking with natural spices.
What are Cold Pressed Oils?
These healthy oils come from seeds & plants that are slowly squeezed to release the liquid without adding heat or chemicals. This keeps all the natural nutrients that get lost when oils are heated. They are way healthier (and taste way fresher) because they’re closer to the way they’re found in nature. That’s why so many people like using them.
Some popular choices include:
Extra Virgin Olive Oil
• Sunflower Seed Oil
• Black Seed Oil
• Milk Thistle Oil
• Avocado Oil
• Coconut Oil
• Castor Oil
We’ll be talking about all of them (plus 5 lesser-known oils you might have never heard about) in this article, so keep reading!
Benefits of Cold Pressed Oils
Since these organic oils are made artisanally, they are PACKED with health benefits.
• They’re High in Antioxidants
Antioxidants are special molecules that help your body fight off harmful substances called “free radicals.”
Best part? This also includes aging – that’s right, cold pressed oils can help you look younger.
• They Reduce Inflammation
Oils made from plants like flaxseed & hemp are high in omega-3 fatty acids. So they can also help manage chronic inflammation & support overall joint health. You can find out more in this Healthline article on cold-pressed oils.
• They Support Heart Health
Thanks to their healthy fats (particularly monounsaturated fats), they can lower bad cholesterol levels and reduce the risk of heart disease. Which is why they’re considered a superfood.
Speaking of which, we have an awesome guide on Natural Superfoods and Herbs and easy recipes you can follow.
• They Boost Immune Function
Certain oils (like the one made from coconut) can help improve gut health by promoting the growth of beneficial bacteria and reducing harmful ones in your stomach.
And last, but definitely not least:
• They Taste Great
It’s that simple.
Healthy diets often include plain foods like salads or steamed vegetables, so having something that is both healthy AND tasty is a gift from Mother Nature.
Cold Pressed VS. Refined Oils
Do you like french fries? If so, we have bad news for you…
Fries (and most fried foods) are cooked with refined oils, which are the opposite of healthy. These oils are made using intense temperatures and synthetic agents, which are the last thing you’d want inside your body.
Processed oils bring all sorts of health issues in the long-term, like higher cholesterol levels, weight gain, and even increased risk of chronic diseases like diabetes.
And if you’re looking to remove junk food from your diet, we have good news: You don’t have to quit chocolate. How? Take a look at our blog on why cacao is a superfood.
Hexane-free Oils
You should only choose oils that don’t have hexane.
Hexane is a colorless and flammable liquid that’s derived from petroleum. It’s used in the industrial process of extracting oils from seeds and other plant materials. This happens with all kinds of oils like soybean, canola, etc.
But here’s the thing…
You can find some trace amounts of this hexane in the final product you consume. So you’re essentially eating a byproduct of petroleum extraction – not very nice.
And while hexane levels are regulated, long-term effects of this compound include neurological damage and cognitive impairments… But the worst part is that there’s not a lot of research on the effects of chronic, low-level exposure over an ENTIRE lifetime.
Better not risk it.
So now you know what makes unrefined oils so good for your health…
But which one should you actually pick?
There’s about a dozen different options out there, and choosing the right one can feel overwhelming, so we’ll give you a brief description of each so you can make your own choice.
Castor Oil
This oil is made from a plant called castor bean which is native to the Mediterranean, Africa & India.
It’s been used for thousands of years by ancient Indians as a natural remedy for digestive issues and inflammation. This is all thanks to their high GLA content, which is a fancy term for a compound that supports the body’s natural healing process.
It’s been proved to have all sorts of benefits like:
• Moisturizes Skin
Castor oil helps keep your skin soft & smooth by locking in moisture. This prevents it from getting dry or flaky.
You can take this to the next level by trying evening primrose oil, which may also help with skin elasticity.
• Promotes Hair Growth
The fatty acids in this oil can help protect your hair by strengthening the strands. So it grows faster without splitting.
• Supports Digestive Health
By helping your stomach muscles relax, it can also keep you feeling less bloated after large meals. Actually, ancient Egyptians used it after heavy feasts for this very reason!
Olive Oil
You’ve definitely tried this one before.
Olive oil has been a staple in Mediterranean diets for HUNDREDS of years. Back in Roman times, it was a luxury that signified wealth and good health.
And if you’re looking for something new, you can also try sunflower seed oil since it has a high Vitamin E content.
Some benefits of olive oil include:
• Wound Healing
This might shock you–
But olive oil was historically used in the coliseum to treat injuries of gladiators after battle.
Olives are rich in polyphenols, so they have anti-inflammatory properties & support the body’s natural healing processes. You can learn more in this WebMD article about olive oil.
• Promotes Heart Health
Surprisingly, despite the high fat content, olive oil has been proven to reduce the risk of heart disease. This is because it has a high level of omega-3 fatty acids, A.K.A. the good type of fat.
• Supports Brain Function
These fatty acids also support heart health by improving cholesterol levels and give you better circulation in your body.
Coconut Oil
Made from (you guessed it) coconuts, this oil is popular in many beauty products for its ability to nourish & protect your hair. Coconut oil helps reduce frizz and adds a beautiful shine, but there’s more…
You can also expect benefits like:
• Better Hair, Skin, and Nail Health
Your skin relies on certain fats called lipids to stay hydrated & plump. These lips are found in great quantities in coconut.
• Aids Weight Loss
Since coconut also contains lots of fiber, you won’t feel that sugar craving as often. So it’ll be easier to stick to healthy eating habits, especially if you combine with hemp seed oil for an extra energy boost.
• Boosts Immunity
Other than weight loss, coconut oil has antibacterial properties. It acts on the gut by soothing inflammation and removing toxins.
Black Seeds Oil
Nigella sativa is a plant that holds a very special place in traditional Ayurvedic medicine and is often used alongside cumin to boost immunity.
It also pairs really well with milk thistle oil, since they both support liver health.
Some benefits of nigella sativa oil include:
• Anti-Inflammatory Properties
It’s known as the “immune booster oil” for a reason – black seeds help block inflammatory pathways, which can alleviate chronic pain for conditions like arthritis and asthma.
• Immune System Support
During the Middle Ages, French herbalists used the nigella plant to treat infections. This is thanks to the high “thymoquinone” content, which is linked to better immune health.
• Respiratory Health
Like cumin oil, black seed oil helps soothe coughs and ease breathing difficulties. It can open up airways and improve oxygenation. It’s a great option if you find yourself doing cardio very often.
Avocado Oil
Everyone loves avocado, especially the ancient Mayans. This fruit is native to Central America and its oil has been used in many traditional dishes since the 15th century (at least).
Those who consume it weekly often experience:
• Better Bone Health
Avocado oil contains nutrients like vitamin K and magnesium, which are essential for keeping your bones strong and prevents osteoporosis. This vitamin is also linked to collagen production, so your skin will thank you.
• Improved Vision
UV rays can damage your eyes (even if you’re not staring at the sun). Over the years, your eyes become more susceptible to conditions like cataracts and macular degeneration.
Avocado oil has a lot of antioxidants called “lutein,” which reduce the risk of eye problems as you age.
• Better Hormone Regulation
How often do you get stressed?
Daily stress leads to hormonal imbalances, which are linked to all kinds of problems like anxiety and weight gain. Using avocado oil in your diet can help balance these negative effects.
And if you’re looking for other ways to improve your stress levels, we have an article on The Best Herbs for Reducing Stress.
So… What is the healthiest/best cold pressed oil?
All of them.
Each one helps in different ways. Castor oil makes your skin smoother, while olive oil is great for your heart. Using a bit of each when possible is the best approach if you’re looking to maximize your health and feel your best. And according to this Mayo Clinic article on cholesterol, the point is to use them in moderation.
Frequently Asked Questions
Can I fry in cold pressed oil?
Yes, but be careful. They have lower smoke points so they can burn easily. We recommend only using them for light frying.
Why is cold pressed oil expensive?
Since they’re made without heat or chemicals, it takes more time and effort compared to standard/refined oils. Besides, they’re often made artisanally, so this raises their value.
But if you prefer a DIY approach, you can try growing your own plants and make your own cold-pressed oils. We also have an article on how to grow your own seeds.
Can cold pressed oil be used for hair?
Absolutely. Some oils are better than others for your hair though. As we’ll mention below.
Which cold press oil is best for hair growth?
If your goal is to promote better hair, you should stick to castor or coconut, since they both hydrate & nourish the scalp.
Is cold pressed oil better than vegetable oil?
100%. Vegetable oils are often made with industrial chemicals and other nasty ingredients that can compromise your health. So pick the natural choice whenever you can, and your future self will thank you.