Indian consumers are looking for healthier food items, which also include healthy cooking oils. The demand for healthier oils has shown a steady rise due to increasing instances of heart-related deaths in India. After PM Modi’s anti-obesity drive, urging the masses to reduce edible oil consumption by 10%, sparked more health awareness. Obesity and other digestive problems are also some of the factors that push families to resort to healthy and best cooking oils. Cold-pressed oils emerge as a promising option. Since these oils undergo natural extraction, they hold on to their nutritive properties, which are health-beneficial. Buying the best cold-pressed oils from trusted cooking brands in India, and using them consistently, but in moderation, over a period of time benefits health. Let us understand what makes cold-pressed oils healthy and which oils are best for health.
What Are Cold-Pressed Oils? Understanding the Extraction Process
Cold-pressed oils are made by gently pressing seeds or nuts, such as mustard, sesame, or groundnut, without using heat or chemicals. In India, traditional wooden presses called “ghani” or “chekku” are still used by many trusted brands to extract oil the natural way. This slow and careful process keeps the oil’s natural flavor and nutrients intact, unlike refined oils that go through heavy heating and chemical treatments.
The process begins with cleaning the seeds and then crushing them into a paste. This paste is pressed slowly to release pure oil. This method preserves the oil’s vitamins, antioxidants, and healthy fats making it one of the best cold-pressed oils in India. Because of this, healthy cold-pressed oils in India not only taste fresher but also provide more health benefits compared to regular cooking oils.
Choosing cold-pressed oils means you are getting oils closer to nature and better for your heart and overall health. Many Indian families today prefer these oils for their purity and authenticity.
Key Nutritional Benefits of Cold-Pressed Oils
Cold-pressed oils are extracted through a gentle process that does not use heat or chemicals. This ensures that their natural nutrients remain intact, unlike refined oils where many nutrients are lost during processing.
Fatty Acids
Cold-pressed oils contain an important balance of different fatty acids. These include saturated fats, monounsaturated fats (MUFA), and polyunsaturated fats (PUFA). For example, coconut oil contains a high amount of saturated fat, about 85.51%, which is different from other oils. Castor oil has a high level of MUFA, around 64.09%, and sesame oil is rich in PUFA at 31.72%. These fatty acids include essential types such as linoleic acid, oleic acid, palmitic acid, stearic acid, and linolenic acid. This diverse fatty acid composition is important for maintaining health and contributes to the stability and nutritional value of these oils.
Antioxidants and Vitamins
Cold-pressed oils are rich in natural antioxidants, especially various forms of vitamin E known as tocopherols: alpha (α), gamma (γ), and delta (δ). These tocopherols act as antioxidants to protect the body’s cells from damage caused by harmful molecules called free radicals. For example, sesame oil contains a high amount of gamma-tocopherol, which has strong antioxidant properties. Castor and peanut cold-pressed oils also contain notable levels of tocopherols. Besides vitamin E, these oils contain other powerful antioxidants such as phenols, flavonoids, phytosterols, phospholipids, and carotenoids. These compounds help protect the oils from oxidation, retain freshness, and offer health benefits when consumed.
Additional Nutritional Components
Cold-pressed oils also retain important plant-based nutrients like proteins, sterols, squalene, and dietary fiber. These components support overall nutrition and natural health benefits. Unlike refined oils, cold-pressed oils do not contain cholesterol and preserve natural polyphenols and other phytonutrients that contribute to their nutritional richness. For example, cold-pressed seed oils from South India are studied for their high levels of these important bioactive compounds, which contribute to their quality and health value.
In summary, the nutritional profile of cold-pressed oils includes a well-balanced set of fatty acids, a broad spectrum of natural antioxidants such as tocopherols and phenols, and other key nutrients like sterols and fibers. This makes cold-pressed oils a superior choice for those seeking nutrient-rich and chemically unprocessed cooking oils.
Cold-Pressed Oils vs Refined Oils: Which Is Better for Health?
When choosing cooking oils, the debate between cold pressed oil vs refined oil comes up often in Indian kitchens. Cold-pressed oils keep their natural nutrients because they skip high heat and chemicals during extraction, while refined oils lose most goodness through heavy processing like bleaching and deodorizing. This makes cold-pressed oils richer in vitamins, antioxidants, and healthy fats—perfect for health-conscious families.
Nutrient retention is a big difference: cold-pressed options hold onto Omega-3, Omega-6, and Vitamin E, supporting heart health and fighting inflammation, whereas refined oils often end up with trans fats and fewer benefits. Smoke points vary too—refined oils handle high-heat frying better, but cold-pressed ones like mustard oil work well for everyday sautéing with their natural stability. Flavor-wise, cold-pressed oils bring authentic taste to curries and tadkas, unlike the bland refined versions.
Health effects tip the scale toward cold-pressed oils for most people. The benefits of cold pressed oil include better cholesterol control, digestion support, and skin health from preserved antioxidants—why cold-pressed oils are better overall for reducing risks like heart disease common in India. That’s why the best cold-pressed oils in India stand out as healthy cold-pressed oils in India for daily use, especially when picked from trusted sources. Refined oils suit occasional deep-frying, but for wellness, cold-pressed wins.
Nutritional Comparison – Cold-Pressed Oils
| Oil Type | Saturated Fat (%) | MUFA (%) | PUFA (%) | Key Fatty Acids | Tocopherols (Vitamin E Forms) | Other Antioxidants & Bioactives |
| Coconut | 85.51 | Low | Low | Lauric, Myristic | Alpha, Gamma | Phenols, Sterols |
| Castor | Low | 64.09 | Low | Ricinoleic | Alpha, Delta | Flavonoids, Phospholipids |
| Sesame | Moderate | Moderate | 31.72 | Linoleic, Oleic | Gamma (high) | Phytosterols, Carotenoids |
| Peanut | Moderate | High | Moderate | Oleic, Linoleic | Alpha, Gamma | Polyphenols, Squalene |
| Mustard | 11.30 (max) | 59.62 (min) | 21.1 (min) | Oleic, Linoleic, α-Linolenic | Tocopherols | Plant Sterols, Phytonutrients |
| Canola | Low | High | Moderate | Oleic (high), Linoleic, α-Linolenic | Alpha, Gamma | Phenols, Carotenoids |
| Groundnut | Moderate | High | Moderate | Oleic (high), Linoleic | Alpha, Gamma, Delta | Flavonoids, Phytosterols |
| Olive | Low-Moderate | Very High | Low-Moderate | Oleic (very high), Linoleic | Alpha (high) | Polyphenols, Squalene, Phytosterols |
Top Cold-Pressed Oils Popular in India and Their Unique Benefits
When it comes to the best cold-pressed oils in India, Jivo offers a trusted range that combines traditional extraction with modern quality standards. Jivo’s cold-pressed oils are gaining popularity for their natural taste, health benefits, and purity.
Jivo Cold-Pressed Mustard Oil
Jivo Cold-Pressed Mustard Oil is a rich source of Omega-3 fatty acids, antioxidants, and essential minerals. These nutrients help support heart health by lowering bad cholesterol and improving blood circulation. The oil’s natural pungency adds depth to traditional Indian recipes like pickles, dals, and vegetable stir-fries. Additionally, its antimicrobial properties help preserve food and contribute to digestive health. This makes it one of the top cold-pressed oils appreciated in Indian households for both flavor and wellness.
Also Read: Is Your Mustard Oil Pure? 7 Simple Tests to Spot Fake Mustard Oil
Jivo Cold-Pressed Groundnut Oil
Known for its mild, nutty aroma, Jivo Cold-Pressed Groundnut Oil is full of monounsaturated fats good for heart health and cholesterol management. It has a relatively higher smoke point among cold-pressed oils, making it versatile for light frying, sautéing, and deep-frying snacks like pakoras and samosas. Its vitamin E content supports skin health and acts as a natural antioxidant. This oil is popular in Indian cuisine for its subtle flavor that complements a wide range of dishes without overpowering them.
Also Read: Does Groundnut Oil Boost Brain Health? A Simple Guide to Its Benefits
Jivo Cold-Pressed Sunflower Oil
Jivo’s Cold-Pressed Sunflower Oil is gentle and light with a delicate taste, ideal for everyday cooking needs. It contains high levels of Vitamin E, which protects cells from damage and promotes glowing skin. Its fatty acid profile helps lower bad cholesterol and supports heart health. Because of its mild flavor, it’s perfect for making gravies, roasting nuts, and sautéing vegetables without altering the dish’s original taste. It’s often preferred by families looking for a healthy oil with broad culinary use.
Also Read: Know 15 Reasons Why Cold-Pressed Sunflower Oil is Popular in India
Jivo Cold-Pressed Canola Oil
Jivo Cold-Pressed Canola Oil is valued for its balance of Omega-3 and Omega-6 fatty acids, which support brain function and cardiovascular health. With a neutral taste and medium smoke point, it’s suitable for salad dressings, light cooking, and baking. Canola oil is praised for its lower saturated fat content compared to many other cooking oils, making it an excellent option for anyone managing weight or cholesterol. Its inclusion in Indian kitchens highlights a shift towards oils that blend traditional benefits with modern health needs.
Also Read: What the Dietitian says – Why Cold-Pressed Canola Oil Supports Brain and Heart
Jivo Extra Virgin Olive Oil
Jivo Extra Virgin Olive Oil is a premium option known globally for its rich antioxidants and monounsaturated fats, which help regulate cholesterol levels and reduce inflammation. Rich in polyphenols, this oil supports heart health and provides protective effects against aging skin. It is best used in salad dressings, dips, and low-heat cooking to preserve its delicate flavor and nutrition. By including Jivo Extra Virgin Olive Oil, Indian consumers access Mediterranean health benefits alongside their traditional meals.
Also Read: 10 Proven Benefits of Extra Virgin Olive Oil – with just 1 to 2 Teaspoons Daily
Together, these oils represent the best cold-pressed oils in India, celebrated for their natural extraction process and health-enhancing qualities.
Choosing Jivo’s cold-pressed oils means embracing authentic taste along with nutrition, making them some of the healthiest cold-pressed oils in India for everyday use.
Tips for Using Cold-Pressed Oils in Daily Cooking
Cold-pressed oils bring natural flavor and nutrition to Indian meals, but knowing how to use cold-pressed oils makes all the difference in keeping their goodness alive. Match the right oil to your cooking style—low heat for sautéing or dressings, medium for tadka—and always check smoke points to avoid nutrient loss. These cold pressed oil usage tips help families cook smarter every day.
Choose Oils by Cooking Method and Heat Level
Pick oils based on what you’re making. For low-heat cooking like dressings or light stir-fries (below 160°C), go for Jivo Extra Virgin Olive Oil or Jivo Cold-Pressed Sunflower Oil—they stay stable and keep antioxidants intact. Medium-heat tadka or sautéing (160-180°C) suits Jivo Cold-Pressed Mustard Oil or Groundnut Oil perfectly for curries and veggies. Save higher-heat frying for oils like Jivo Cold-Pressed Mustard Oil with its 180°C smoke point, but skip deep-frying to preserve health benefits. Preheat the pan first, then add oil to prevent overheating.
Also Read: Which Oils are Best for High Heat Cooking in India?
Smart Storage Tips to Keep Oils Fresh
Store cold-pressed oils in cool, dark places away from stove heat and sunlight—use tinted glass bottles or the fridge for longer shelf life, especially for nutty ones like Jivo Groundnut Oil. Avoid plastic containers that can leach chemicals. Check for rancid smells before use; fresh oils have that signature aroma. Proper storage means cooking with cold pressed oils stays nutritious for months.
Practice Moderation and Portion Control
Use 2-3 teaspoons per person per meal—oils are calorie-dense, so moderation supports weight management alongside heart benefits. Rotate oils like Jivo Canola for salads and Mustard for sabzis to balance Omega-3 and Omega-6 intake. The best cold-pressed oils in India shine when used consistently but sparingly, making healthy cold-pressed oils in India part of a balanced diet without excess.
Also Read: FAQs on the Best Cold-Pressed Oils in India
How to Buy High-Quality Cold-Pressed Oils in India
Finding the best cold-pressed oils in India starts with knowing what to look for on labels and where to shop. Healthy cold-pressed oils in India come from trusted brands like Jivo that follow traditional extraction without heat or chemicals, ensuring you get pure nutrition for your family meals. Skip flashy ads and focus on these practical tips for smart buying.
Check Labels for Key Quality Signs
Look for “cold-pressed,” “wood-pressed,” or “ghani” on the label—avoid “refined” or “solvent extracted.” Jivo clearly marks their cold-pressed mustard oil, groundnut oil, sunflower oil, canola oil, and extra virgin olive oil this way. Check for certifications like FSSAI, organic seals, or Agmark for purity. Freshness dates matter too—choose oils packed within 6-12 months. Smaller pack sizes like 1L keep oils fresher longer than big cans.
Pick Trusted Brands and Retailers
Stick to established names like Jivo, known for consistent quality across their cold-pressed range. Buy from reputable stores, online platforms like Amazon or BigBasket, or brand websites to avoid fakes. Local organic shops often stock fresh batches from small mills. Compare prices but don’t chase the cheapest—quality cold-pressed oils cost more due to low yields from natural pressing.
Spot Real vs Fake Cold-Pressed Oils
Authentic oils have strong natural aroma—Jivo Mustard Oil smells sharp and pungent, Groundnut Oil nutty. Taste a drop: it should feel rich, not bland. Cloudy appearance is normal from no heavy filtering. Test adulteration at home: mix with water; pure oil floats cleanly without milky swirls. Reputable sellers provide lab test reports on request for peace of mind.
Storage and Shelf Life After Buying
Once home, transfer to dark glass bottles and store in cool cupboards. Jivo’s oils last 6-12 months unopened, 3-6 months after. Buy what you use in 2-3 months to enjoy peak freshness and benefits. Following these steps ensures the healthy cold-pressed oils in India you pick deliver real value for heart health and tasty cooking.
Also Read: Top 4 Cold Pressed Oils to Blend with Ghee This Winter for Enhanced Immunity and Wellness
FAQs on Cold-Pressed Oils in India
What are cold-pressed oils?
Cold-pressed oils come from gently pressing seeds like mustard or sesame without heat or chemicals, using traditional ghani methods in India to keep natural flavor and nutrients intact.
Why choose cold-pressed oils over refined oils?
Cold-pressed oils retain vitamins, antioxidants, and healthy fats like Omega-3, unlike refined oils that lose nutrients during heavy processing and may form trans fats.
What health benefits do cold-pressed oils offer?
These oils provide balanced fatty acids (MUFA, PUFA), vitamin E tocopherols, and antioxidants that support heart health, cholesterol control, and digestion in Indian diets.
Which are the best cold-pressed oils in India?
Top options include Jivo cold-pressed mustard oil for Omega-3 and heart support, groundnut oil for high smoke point frying, sunflower oil for daily sautéing, canola for brain health, and extra virgin olive oil for low-heat dressings.
How to use cold-pressed oils in Indian cooking?
Match oils to heat—mustard or groundnut for tadka (160-180°C), sunflower or olive for low-heat stir-fries; use 2-3 teaspoons per person and rotate for Omega balance.
How to buy high-quality cold-pressed oils in India?
Check labels for “cold-pressed” or “ghani,” FSSAI certification, and fresh pack dates; buy Jivo from trusted sites like Amazon or BigBasket to avoid fakes with strong aroma tests.
How to store healthy cold-pressed oils?
Keep in cool, dark places or tinted glass bottles away from sunlight; Jivo oils last 6-12 months unopened, ensuring peak nutrition for heart-healthy cooking.
Conclusion: Making the Switch to Cold-Pressed Oils for Better Health
Switching to healthy cold-pressed oils in India like Jivo’s range is a simple yet powerful step towards better heart health and overall wellness. With their rich nutrients, authentic flavors, and natural extraction, the best cold-pressed oils in India offer a wholesome cooking experience that supports a healthy lifestyle every day.
Choose Jivo cold-pressed oils for trusted quality and purity—from mustard to groundnut, sunflower, canola, and extra virgin olive oil—making your daily meals both nutritious and delicious. Embrace the benefits of cold-pressed oil and cook your way to better health with Jivo.