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Cold Pressed Oil
The term "cold pressed oil" is used for oil extracted from nuts, seeds, or fruits using a mechanical press. It simply means the oil is extracted at low temperatures — below 40-49°C (104-120°F). This traditional method, practiced for thousands of years across India, the Mediterranean, and Africa, helps retain vitamins, antioxidants, and other nutrients that are normally destroyed during hot-pressing.
In today's age of processed and refined food products, going back to the basics is the best health choice you can make. Cold pressed oils are the purest form of oil, pressed naturally without artificial ingredients — because real health begins with what you add to your food.
Why Cold Pressed Oils Are the Healthiest Choice for Your Kitchen
Cold pressed oils work for you, not against you. At All Square, we offer a curated range of pure cold pressed oils for every Indian kitchen — the everyday favourite Groundnut Oil, the light & heart-friendly Sunflower Oil, the versatile Coconut Oil, the gourmet Extra Virgin Olive Oil for salads & dressings, the antioxidant-rich Sesame Oil, and the immunity-boosting Mustard Oil.
These oils are extracted in a completely natural manner, free from artificial chemicals and heat, and work in harmony with your body — unlike refined and processed alternatives. Make the switch today, because real health begins from what you add to your food.
What Is Refined Oil — And How Is It Produced?
Refined oil is processed to a great extent. The seeds or nuts are crushed and then treated with high temperatures, chemicals like hexane, degumming, bleaching, and deodorising. This increases the oil's yield and shelf life, but strips away most of its natural goodness.
Refined oil has a neutral smell and light colour, and can be used for frying since it has a higher smoke point. But in the process, it loses much of its Vitamin E, polyphenols, and omega fatty acids.
Cold Pressed vs. Refined Oil — Quick Comparison
| Factor | Cold Pressed Oil | Refined Oil |
|---|---|---|
| Extraction Method | Mechanical pressing, no heat | Chemical solvents + high heat |
| Smoke Point | Low to medium | High |
| Flavour & Aroma | Rich, natural, distinctive | Neutral, odourless |
| Shelf Life | Shorter (6–12 months) | Longer (12–24 months) |
| Best Used For | Dressings, low-heat cooking, tempering | Deep frying, high-heat cooking |
| Cost | Higher | Lower |
| Chemical Residues | None | Possible trace solvents |
Cold Pressed Oil — At a Glance
- Retains natural vitamins & minerals
- Rich in antioxidants & polyphenols
- No chemical additives
- Supports heart health
- Better for raw or low-heat use
- Authentic, traditional flavour
Refined Oil — At a Glance
- Stripped of natural nutrients
- Neutral taste and aroma
- May contain chemical traces
- Higher smoke point
- Lower cost & widely available
- Longer shelf life
Cold Pressed Coconut Oil: The Tropical Superfood
Of all the cold-pressed oils available today, cold-pressed coconut oil has achieved legendary status. Derived from fresh coconut meat and pressed without heat, it retains its lauric acid and medium-chain triglycerides (MCTs), along with its original fragrance. This is far different from refined coconut oil, which is derived from copra and treated with bleachers and deodorisers — cold-pressed oil stays snow-white in colour and true to its natural aroma.
Cold Pressed Coconut Oil — Benefits
- Rich in lauric acid (antibacterial & antiviral)
- MCTs support energy & metabolism
- Excellent for skin & hair care
- Anti-inflammatory properties
- Supports thyroid function
- No bleaching or chemical treatment
Cold Pressed Mustard Oil: India's Ancient Kitchen Gold
While cold-pressed coconut oil might be king along India's coasts, cold-pressed mustard oil remains the undisputed monarch of India's heartland. Also known as "Kachi Ghani Mustard Oil," it is extracted from crushed mustard seeds using a traditional wooden press called a "Ghani." Unlike refined mustard oil, it retains its characteristic pungency and nutritional value.
Cold-pressed mustard oil has a near-perfect balance of omega-6 and omega-3 fatty acids, making it a super oil for fighting inflammation. It also contains Allyl Isothiocyanate, the compound responsible for its pungency, which studies have shown to have significant antimicrobial and anti-cancer properties. It has been a mainstay in Indian kitchens for generations — used to fry fish as well as massage newborn babies. Notably, it also has a smoking point of 250°C, much higher than most cold-pressed oils.
Cold Pressed Mustard Oil — Benefits
- High in monounsaturated fatty acids
- Rich omega-3 & omega-6 balance
- Natural antibacterial & antifungal
- Stimulates digestion & appetite
- Traditional heart health support
- Ideal for Indian tempering & pickling
Other Everyday Cold Pressed Oils
Groundnut Oil — The Everyday Indian Kitchen Hero
Groundnut oil has been a staple in Indian homes for generations — and for good reason. Rich in monounsaturated fats and Vitamin E, it has a high smoke point, making it perfect for frying, tempering, and everyday cooking. Its mild nutty flavour enhances food without overpowering it.
Sunflower Oil — Light, Clean & Heart-Friendly
Cold pressed sunflower oil is loaded with Vitamin E and low in saturated fats, making it one of the lightest oils for your heart. Its neutral taste makes it ideal for sautéing, baking, and salad dressings, while supporting good cholesterol levels.
Coconut Oil — Nature's Most Versatile Oil
Cold pressed coconut oil is a true multi-tasker. In the kitchen, it adds a gentle tropical richness to curries, stir-fries, and baked goods. Beyond cooking, it doubles as a natural moisturiser, hair conditioner, and skin nourisher — packed with medium-chain fatty acids that support metabolism, gut health, and immunity.
Extra Virgin Olive Oil — Liquid Gold for Health
A cornerstone of the Mediterranean diet, Extra Virgin Olive Oil is one of the most researched and celebrated healthy oils in the world. Cold pressed from fresh olives, it is bursting with antioxidants, healthy monounsaturated fats, and anti-inflammatory compounds. Drizzle it over salads, use it in dips, or add it to pasta.
Sesame Oil — Ancient Wisdom in Every Drop
Used for thousands of years in Ayurvedic cooking and healing, sesame oil is a powerhouse of antioxidants like sesamol and sesamin. Its rich, nutty flavour adds depth to stir-fries, marinades, and traditional Indian recipes, while supporting bone health and balancing blood pressure.
Mustard Oil — Bold, Pungent & Powerfully Healthy
Mustard oil is a beloved staple in North and East Indian kitchens, known for its sharp, pungent aroma and bold flavour. Rich in omega-3 fatty acids, it is a natural immunity booster and powerful anti-bacterial agent that stimulates digestion and improves circulation.
So, What Oil Works Best for You?
What works best hinges on how you cook, what feels good in your body, and what fits your wallet. Here's a straightforward way through it:
Choose Cold Pressed When...
- Cooking at mild or low heat, so nutrients stay intact
- Drizzling over salads or mixing into chutneys
- Natural taste matters more than a neutral one
- Chemical-free labels are a priority for you
Choose Refined When...
- Frying often, since it handles extreme heat better
- Searing at high temperatures without burning
- A neutral taste matters more than bold flavour
- Budget is a bigger priority on tight weeks
The Bottom Line
Cold pressed oils bring you closer to real, unprocessed nutrition — retaining the vitamins, antioxidants, and authentic flavour that refined oils lose along the way. While refined oils have their place for high-heat cooking, making cold pressed oils your everyday choice is a simple, powerful step toward a healthier kitchen. Because real health begins with what you add to your food.