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Which Cooking Oil is Best for Daily Use? Here’s What You Should Know
Choosing the best cooking oil for daily use can be confusing with so many options lining the shelves — refined oils, vegetable oils, olive oils, and now, the return of traditional cold-pressed oils. But not every oil you see is suitable (or healthy) for regular consumption.
If you want an oil that’s safe, nutrient-rich, and versatile for everyday cooking, the answer lies in the ancient wisdom of wood-pressed (cold-pressed) oils.
Here’s a simple guide to help you choose the right oil for your kitchen and why Malmi’s cold-pressed oils are the ideal choice for daily use.
Why Refined Oils Are NOT the Best Choice for Daily Use
Most commercial refined oils undergo heavy processing involving high heat, chemical solvents, bleaching, and deodorizing. This process strips away natural nutrients and antioxidants, leaving behind empty calories and unhealthy trans fats.
Long-term consumption of refined oils is linked to:
- Increased cholesterol levels
- Inflammation in the body
- Digestive problems
- Risk of heart diseases
Why Cold-Pressed Oils are the Best for Daily Cooking
Unlike refined oils, cold-pressed oils (also called wood-pressed or Chekku/Ghani oils) are extracted naturally at low temperatures, retaining essential nutrients, antioxidants, and healthy fats.
Here’s why they are perfect for everyday use:
- No chemicals, no preservatives
- Rich in Omega-3, Omega-6, and Vitamin E
- Supports heart health and digestion
- Enhances the natural flavor of food
- Safe for cooking, frying, and raw consumption
Cold-Pressed Mustard Oil
Cold-Pressed Mustard Oil has been an integral part of Indian kitchens for generations, cherished not only for its bold, pungent taste but also for its numerous health benefits. Extracted naturally using the cold-press method, it retains its essential nutrients, rich aroma, and authentic flavor without the use of chemicals or heat.
This oil is packed with monounsaturated and polyunsaturated fatty acids that support heart health by maintaining healthy cholesterol levels, while its natural antibacterial and antifungal properties help strengthen immunity and protect the body against infections. It is also known to aid digestion, improve metabolism, and provide anti-inflammatory effects that soothe joint pain and muscular discomfort when used for massage. Being rich in Omega-3 fatty acids and Vitamin E, cold-pressed mustard oil nourishes the skin, promotes healthy hair, and enhances overall wellness.
Cold-Pressed Groundnut Oil
Cold-Pressed Groundnut Oil, often called peanut oil, is a wholesome and versatile cooking oil that combines nutrition with delicious flavor. Extracted using the traditional cold-press method, it retains its natural goodness, nutrients, and authentic mild nutty aroma without the use of heat or chemicals. Known for being rich in monounsaturated and polyunsaturated fats, groundnut oil helps support heart health, improve blood circulation, and maintain balanced cholesterol levels.
It also contains powerful antioxidants like Vitamin E, which protect the body from oxidative stress, nourish the skin, and promote healthy hair. With its naturally high smoke point, this oil is an excellent choice for deep frying, sautéing, grilling, and even baking, ensuring food stays light, crisp, and flavorful without absorbing excess oil.
Cold-Pressed Sunflower Oil
Cold-Pressed Sunflower Oil is a light and neutral-flavored cooking oil that blends health and versatility, making it a popular choice for modern kitchens. Extracted gently through the cold-press method, it preserves its natural nutrients, aroma, and purity without the use of heat or chemicals. Rich in Vitamin E, an essential antioxidant, sunflower oil supports skin health, strengthens immunity, and helps protect the body from harmful free radicals.
Its high content of polyunsaturated fats and Omega-6 fatty acids contributes to maintaining a healthy heart, balanced cholesterol levels, and overall wellness. With its mild taste and smooth texture, cold-pressed sunflower oil is especially suited for cooking styles that require a light touch—it works wonderfully in salad dressings, marinades, stir-fries, and sautéed vegetables, while also being a reliable choice for light frying.
Cold-Pressed Coconut Oil
Cold-Pressed Coconut Oil is a timeless staple celebrated for its versatility, nutrition, and natural purity. Extracted using the traditional cold-press method, it preserves the wholesome goodness, delicate aroma, and authentic flavor of fresh coconuts without heat or refining. Rich in medium-chain fatty acids (MCFAs), particularly lauric acid, it helps boost metabolism, improve energy levels, and support overall digestive health.
Its healthy fats also promote heart wellness, strengthen immunity, and aid in balancing cholesterol. In the kitchen, cold-pressed coconut oil is a true all-rounder—perfect for sautéing vegetables, frying, baking, or even enjoying raw in smoothies, salads, and spreads. It nourishes the skin, strengthens hair roots, and acts as a natural moisturizer, making it a trusted choice in Ayurveda and holistic living.
Cold-Pressed Black Sesame Oil
Cold-Pressed Black Sesame Oil, often referred to as the “Queen of Oils,” is one of the most ancient and valued oils in Indian tradition, known for its rich nutrient profile and intense flavor. Extracted carefully using the cold-press method, it retains the natural goodness, earthy aroma, and deep taste of black sesame seeds without heat or chemicals.
This oil is a true powerhouse of minerals such as calcium, zinc, magnesium, and copper, which help protect the body from oxidative stress, support bone health, and boost immunity. Naturally packed with healthy fats, it promotes heart wellness, aids digestion, and is widely recognized in Ayurveda for its warming, nourishing properties. In cooking, black sesame oil adds a distinct richness and depth, making it perfect for elevating the flavors of curries, dals, chutneys, stir-fries, and tadkas.
