If you are looking for the best mustard oil in India, cold-pressed mustard oil is becoming the top choice for many families. Mustard oil holds a special place in Indian cooking, widely used to add a sharp, pungent flavour to dishes such as curries, pickles, and stir fries. This oil comes naturally from mustard seeds and has been a kitchen staple for generations. India is one of the largest consumers of mustard oil, with a growing market valued at around USD 1.2 billion in 2024, projected to reach USD 1.7 billion by 2033 at an annual growth rate of 4.2%. This growth is driven by increasing demand for healthier cooking oils and the rising popularity of cold-pressed options that preserve natural nutrients. More people today want oils that keep natural goodness intact without harsh processing. In this blog, you will find a clear explanation of 10 health benefits that make cold-pressed mustard oil a smart and healthy choice for your home, showing why it stands out among other cooking oils available today.
What is Mustard Oil?
Mustard oil has a long history, dating back to ancient India where it was used both in cooking and traditional medicine. The mustard plant grows mainly in Indian states like Rajasthan, Punjab, and Uttar Pradesh. Farmers harvest the seeds to produce mustard oil, which is valued for its unique flavour and health benefits. In many Indian homes, mustard oil is not just for cooking but also used in massages for its warming effect and in pickles for its strong taste.
There are mainly two types of mustard oil you will find in the market. Refined mustard oil undergoes chemical treatments and heating to remove impurities and lengthen shelf life. This process changes its colour and tones down its strong smell. On the other hand, healthy cold-pressed mustard oil in India is made by gently pressing the seeds without any heat or chemicals. This method preserves the natural aroma, colour, and nutrients.
The traditional cold-pressing process involves cleaning the mustard seeds and slowly pressing them in wooden or mechanical machines called kacchi ghani. This cold pressing happens at room temperature to keep the oil’s original qualities intact. The end product is a golden-yellow oil with a rich, bold flavour, often considered the best mustard oil in India for cooking and health.
Nutritional Profile of Cold-Pressed Mustard Oil
Cold-pressed mustard oil is packed with important nutrients that support your overall health. It contains a healthy balance of monounsaturated and polyunsaturated fats, including essential omega-3 and omega-6 fatty acids that your body needs daily. This oil is also a great source of vitamin E, a powerful antioxidant that helps protect your cells from damage.
One special feature of cold-pressed mustard oil is that it keeps its natural nutrients intact because no heat or chemicals are used during extraction. Heat can break down sensitive nutrients like omega-3 fats and reduce antioxidants. But the gentle cold-pressing method locks in up to 90% more benefits compared to refined oils, making it one of the healthiest and best cooking oils in India.
Cold-pressed mustard oil also contains natural compounds like glucosinolates and allyl isothiocyanate, which give it the distinct sharp taste and added health benefits. This combination of nutrition and flavour makes cold-pressed mustard oil a top choice among the best cold-pressed oils in India for cooking and wellness.
Top 10 Health Benefits of Cold Pressed Mustard Oil
We know cold-pressed mustard oil is health beneficial, but what makes it healthy, let us understand.
Benefit 1: Supports Heart Health with Healthy Fats
Cold-pressed mustard oil is one of the best mustard oils in India known for its heart-friendly fats. It contains a balanced mix of monounsaturated and polyunsaturated fats, including essential omega-3 and omega-6 fatty acids. These healthy fats help lower bad cholesterol (LDL) and increase good cholesterol (HDL) in the body. Using this healthy cold-pressed mustard oil in moderation as part of a balanced diet can reduce the risk of artery blockages and support overall cardiovascular health. Many doctors recommend including such oils among the best cooking oils in India to maintain a strong and healthy heart.
Benefit 2: Natural Anti-Inflammatory Properties
Cold-pressed mustard oil is known for its natural anti-inflammatory effects, making it one of the healthiest choices among the best mustard oil in India. It contains a special compound called allyl isothiocyanate, which works to reduce swelling and soothe irritated tissues in the body. Mustard oil is effective in joint pains and safe for osteoarthritis. Using this healthy cold-pressed mustard oil in your daily cooking can help ease mild inflammation and discomfort caused by everyday strain. This benefit is especially helpful for people looking to manage inflammation naturally while enjoying the flavour of one of the best cold-pressed oils in India.
Benefit 3: Good for Digestion and Metabolism
Cold-pressed mustard oil is known to support healthy digestion. Its natural pungent flavour stimulates the production of digestive juices like bile and gastric acids, helping to break down food efficiently and absorb nutrients better. This digestive boost also promotes a steady metabolism, which keeps your energy levels balanced throughout the day. Including this healthy cold-pressed mustard oil in your cooking can be a smart way to improve digestion and maintain good metabolic health, making it one of the best mustard oils in India for overall wellness.
Benefit 4: Skin and Hair Nourishment
Using cold-pressed mustard oil for massage improves blood circulation in the skin, which helps keep it healthy and glowing. This oil deeply moisturizes dry areas, reducing flakiness and rough patches. When warmed and applied to the hair and scalp, it strengthens hair roots and adds a natural shine, leaving hair soft and nourished. Such nourishing care makes cold-pressed mustard oil one of the best mustard oils in India for skin and hair health.
Benefit 5: Rich in Antioxidants for Immune Support
Cold-pressed mustard oil is one of the best mustard oils in India because it is rich in antioxidants, especially vitamin E. These natural antioxidants fight free radicals that can weaken your immune system and cause cell damage. Cold-pressed mustard oil contains healthy fats, including antioxidants, that may be helpful for the immune system to keep you healthier. Including it in family meals makes it an easy and effective way to strengthen immunity and support overall wellness.
Benefit 6: Helps Control Cholesterol Levels
Cold-pressed mustard oil is one of the best mustard oils in India that supports healthy cholesterol management. Its healthy fats, including monounsaturated and polyunsaturated fatty acids, work to keep bad cholesterol (LDL) levels in check while raising good cholesterol (HDL). This natural balance helps maintain overall lipid health and may reduce the risk of heart disease without needing extra supplements. Using this healthy cold-pressed mustard oil regularly as part of your diet makes it a heart-smart choice among the best cooking oils in India.
Benefit 7: Antibacterial and Antifungal Properties
Cold-pressed mustard oil is one of the best mustard oils in India known for its natural antibacterial and antifungal properties. It contains compounds like allyl isothiocyanate that prevent the growth of harmful bacteria and fungi on food and skin. This makes it a popular choice for pickling, as it naturally extends shelf life without artificial preservatives. When applied to the skin, it helps clear minor infections and soothes irritation, making it a valuable oil for both cooking and personal care.
Benefit 8: Potential Benefits for Joint Pain Relief
Cold-pressed mustard oil is widely known as one of the best mustard oils in India for easing joint pain. When warmed and massaged onto joints and muscles, it penetrates deeply to improve blood flow and reduce stiffness. Its natural anti-inflammatory properties help calm swelling and relieve discomfort, especially during colder weather. Regular use of this healthy cold-pressed mustard oil can support joint flexibility and ease aches, making it a trusted remedy in many Indian homes.
Benefit 9: May Support Respiratory Health
Cold-pressed mustard oil is known for its warming properties, which can help relieve nasal congestion during seasonal changes. Adding a few drops of this healthy cold-pressed mustard oil to steam inhalation clears blocked nasal passages and makes breathing easier. Its natural ability to ease congestion makes it a popular choice among the best mustard oils in India for supporting respiratory health, especially in winters or allergy seasons.
Benefit 10: Weight Management Support
Cold-pressed mustard oil is considered one of the best mustard oils in India for supporting weight loss. It helps boost your metabolism, helping your body burn calories faster. This oil also increases the feeling of fullness, so you eat less and avoid unnecessary snacking. When used instead of heavier fats, it can help you maintain a healthy weight over time. Including this healthy cold-pressed mustard oil in your daily diet makes weight management easier and more natural, showing why it deserves a place in the best cold-pressed oils in India.
Why Choose Cold-Pressed Mustard Oil Over Refined Versions
Cold-pressed mustard oil is considered the best mustard oil in India because it retains all the natural nutrients that are lost during heat processing in refined oils. Refined mustard oil undergoes bleaching and deodorizing which strips away flavour and changes the colour. On the other hand, cold pressing extracts oil without heat or chemicals, preserving a rich aroma and full taste that can truly enhance every dish.
Refined oils often use chemical solvents like hexane to increase yield, which may leave harmful residues. Choosing healthy cold-pressed mustard oil means avoiding such chemical additives, making it a purer and safer option for your daily cooking.
Cold-pressed oil also has better cooking qualities; it smokes at a higher temperature, ideal for Indian frying and tempering. Its bold pungency adds depth to vegetables and lentils without overpowering other spices. That’s why when you search for the best cooking oils in India, cold-pressed oils shine for their purity, nutrition, and great flavour. They meet the growing demand for natural products that support wellness without compromise.
Also Read: Hot-Pressed vs. Cold-Pressed Oils: Understanding the Difference for a Healthier Kitchen
How to Use Cold Pressed Mustard Oil in Cooking
Cold-pressed mustard oil is one of the best cold-pressed oils in India, perfect for cooking methods that bring out its unique flavour. Start by sautéing onions and spices over medium heat—the oil releases a delicious nutty aroma that forms a great base for dals and curries. When stir-frying green vegetables, this oil helps keep their crunch while adding a sharp, flavourful kick.
For pickles, mix cold-pressed mustard oil with mango pieces or lime and spices. It acts as a natural preservative and gives traditional Indian pickles their beloved tangy taste. You can also drizzle a little over salads for a warm, inviting dressing.
To keep your oil fresh, store the bottle in a cool, dark place away from sunlight. Make sure to tighten the cap after each use to prevent air exposure. Refrigerating it during hot months extends its shelf life. For health benefits, aim for one to two tablespoons per person daily. Follow these tips, and you’ll quickly see why cold-pressed mustard oil is considered some of the best cooking oils in India for everyday meals.
Jivo’s Best Cold Pressed Mustard Oil
Jivo has built a strong reputation for producing high-quality edible oils that combine modern technology with traditional cold pressing methods. Their dedicated process includes slow-speed pressing at low temperatures, which helps preserve the natural flavour, aroma, and nutrients of mustard seeds. This careful extraction results in a golden oil with a bold, authentic smell that reminds many Indian families of homemade mustard oil.
Jivo sources mustard seeds from trusted farms, ensuring purity without any blending or additives. This commitment makes Jivo’s cold-pressed mustard oil one of the healthiest and most reliable cold-pressed mustard oils in India, perfectly suited to busy modern lifestyles.
Many customers have shared positive experiences, praising how Jivo’s oil enhanced the taste of their pickles or improved skin softness with regular massages. These genuine stories highlight why Jivo’s cold-pressed mustard oil is trusted and loved by families across India.
Conclusion
Cold-pressed mustard oil offers a wide range of health benefits, from supporting heart health to boosting immunity. These advantages come from preserving the natural nutrients and compounds during its gentle extraction process. By making the switch to cold-pressed mustard oil, you bring better flavour and wellness to your everyday meals.
Choosing this oil fits perfectly with the lifestyle of modern Indian families who value natural, wholesome ingredients. For a pure and healthy cooking experience, try Jivo’s cold-pressed mustard oil. Feel the difference in your taste, health, and kitchen routine with this trusted choice among the best mustard oils in India.
Also See: Kachi Ghani Mustard Oil