Cold-pressed mustard oil has been an integral part of Indian cuisine, and globally, it is also recognized for its numerous health benefits and unique properties. 

Mainly, it is renowned for its pungent aroma and flavor.  However, not every mustard oil in the market is created equal. 

Cold-pressed mustard oil has been around for a while, but it's becoming more and more preferred because of its health benefits and nutritional profile.

But how is it a natural choice for healthy living? Let's understand everything about the cold-pressed mustard oil, from its qualities, benefits, to everyday uses for overall wellness.

Qualities of Cold-Pressed Mustard Oil

With a low-heat extraction method, good-quality mustard seeds are crushed and pressed at low temperatures. This process is carried out by a traditional practice called the wooden press.

Cold-pressed mustard oil is characterized by its intense golden color. 

Due to its strong aroma and distinct nutty taste, it is widely used for cooking and fits into so many indian dishes. 

It is mainly free from any preservatives and chemical compounds. 

Why are cold-pressed oils special?

Unlike refined mustard oil, which involves high-heat and chemical processing, cold-pressed mustard oil is naturally obtained from the mustard seed without introducing high heat or chemicals. 

Such a gentle method preserves natural qualities of the oil, including its nutrients, aroma, and flavor. This process does not involve any high-heat or chemicals during oil extraction, thus making it a healthy choice. 

All the antioxidants, vitamins, and fatty acids are preserved in their natural form in this method.

This process results in gaining pure and natural cold-pressed mustard oil without mixing any other oil. 

Thus, making it a preferred option compared to refined oil for many individuals who are looking for natural and healthy alternatives. 

Nutritional Composition of the Oil

Cold-pressed mustard oil is mainly composed of fatty acids. Monounsaturated fats are a major part of its nutritional composition.

1 tablespoon of cold-pressed mustard oil contains 124 Calories and 14g of fat.

Apart from this, it contains rich sources of omega-9, omega-6, and omega-3. 

But what makes mustard oil so special is the ideal ratio of Omega-6:Omega-3 (2:1), making it the healthiest cooking oil among other oils.

Zero trans-fat and cholesterol make it a healthy fat.

Besides this, it also contains natural antioxidants and vitamins like A, E, and C.

Health benefits of cold-pressed mustard oil

The benefits of cold-pressed mustard oil are wide-ranging.  

Traditionally, it is widely used due to its rich legacy. But in recent times, many people are recognizing its nutrition profile and recommend it as a ‘Healthy fat’. 

Let's understand why so much popularity is about: 

• Rich source of healthy fats: Mustard oil has a balanced ratio of fatty acids. These fatty acids help in maintaining good cholesterol levels. Thus, this oil has a major role in maintaining heart health. 
• Ensures food safety: Due to antimicrobial properties, mustard oil preserves the quality and freshness of the food. In this way, it gives a longer shelf life.

It is widely used as a natural preservative, specifically in making pickles.

• Anti-inflammatory oil: Cold-pressed mustard oil has low omega-6, selenium, and magnesium, which are considered to be low inflammatory. This oil has anti-inflammatory effects, which are known for reducing body pain. 
• Magical solution for people with arthritis: As it is rich in omega-3, massaging it daily helps in reducing joint pain and stiffness.

Thus, it works like magic, especially for people with arthritis and rheumatism.

• Encourages hair growth: As it is packed with essential fatty acids like omega-3 and vitamins like A and E, it promotes hair growth. 

It also reduces hair breakage and prevents dandruff. Thus enhancing the hair health.  

• Nourishes skin: Cold-pressed mustard oil is full of essential minerals like magnesium, calcium, zinc, and vitamins A, E, and C. 

These nutrients enhance cell hydration, immunity function, and cell growth, along with a proper diet. Mustard oil is likely known for reducing skin dryness.

• Digestion stimulator: This oil has a high level of monounsaturated fatty acids and omega-3. These nutrients increased the production of gastric juices. This encourages blood circulation and better digestion.  

Cold-pressed Mustard Oil in Cooking

The above discussion is all about its benefits. Now let's discuss how to use it properly. 

The high smoke point of cold-pressed mustard oil in cooking is its distinct property, making it ideal for cooking on high heat. Thus, it is well-suitable for frying, sauteing, and deep-frying also. 

The distinct flavor and high-smoke point make it a versatile edible oil that can be used in many food dishes. Many north-indian and Bengali kitchens feel incomplete without the use of this oil.  

Traditional uses beyond cooking

Apart from the culinary uses, cold-pressed mustard oil can be used for many personal care products.

Let's go through these ways:

• Skin care: It can be directly applied to the skin for deeper hydration, nourishment, and to prevent inflammation.
• Hair care: Massaging it on the scalp not only promotes hair growth but also reduces hair loss.
• Massage oil: Used in massaging for newborns, which increases blood circulation and maintains body temperature, and encourages cell growth. 
• Herbal remedies:  According to Ayurveda it can be used as many herbal remedies for treating concerns like digestion, respiratory issues, and joint pain.

Traditional wisdom meets modern health.

From ancient times, cold-pressed mustard oil has been trusted by our ancestors for cooking and healing. 

Now, as time flies, modern science has also recognized its benefits and supports its use in everyday life.

Thus, cold-pressed mustard oil is a game-changer for someone who is looking for a healthier option.

Wrapping it up

In the current world, we often neglect minor food habits like cooking oil. Choosing the right cooking oil can also make a significant difference in your body. 

Many individuals are now recognizing the benefits of traditional oils and replacing the refined oils. 

Cold-pressed mustard oil is one of such natural choices that must be part of every kitchen. 

However, it must be consumed as per the suitability of the body to gain the most out of it. 

Enjoy its natural goodness!