Cold-pressed oils have been a part of Indian cuisine for centuries, but in recent years, they have gained immense popularity in our kitchens. These oils, which are extracted by pressing seeds, fruits, or vegetables without the use of heat, chemicals, or solvents, are known for their numerous health benefits. Traditional oils like mustard, sesame, and groundnut have been used in Indian households for generations, and now experts are shedding light on how these oils support balanced nutrition.
Mustard oil, also known as sarson ka tel, has been a staple in Indian cooking for its pungent flavor and health benefits. It is extracted from the seeds of the mustard plant and is rich in monounsaturated and polyunsaturated fats, making it heart-healthy. Nutritionist Rujuta Diwekar explains, “Mustard oil is a good source of omega-3 fatty acids, which are essential for brain health and reducing inflammation in the body.” It also contains high levels of vitamin E, which is known for its antioxidant properties and helps in maintaining healthy skin and hair.
Sesame oil, also known as til ka tel, is another traditional oil that has been used in Indian cuisine for its nutty flavor. It is extracted from sesame seeds and is a rich source of healthy fats, vitamins, and minerals. “Sesame oil is high in polyunsaturated and monounsaturated fats, which are good for heart health. It also contains vitamin K, which plays a crucial role in blood clotting and bone health,” says nutritionist Shilpa Arora. Additionally, sesame oil is rich in antioxidants and has anti-inflammatory properties, making it beneficial for overall health.
Groundnut oil, also known as mungfali ka tel, is extracted from peanuts and is widely used in Indian cooking. It is a rich source of monounsaturated and polyunsaturated fats, making it a healthier option than other oils. “Groundnut oil is high in vitamin E, which helps in maintaining healthy skin and hair. It also contains resveratrol, a powerful antioxidant that has anti-inflammatory properties and may help in reducing the risk of chronic diseases,” says nutritionist Pooja Makhija.
These traditional oils not only add flavor to our food but also provide essential nutrients that are vital for our overall health. They are also a better alternative to refined oils, which are processed using heat and chemicals, stripping them of their natural nutrients. “Cold-pressed oils retain their natural nutrients and flavor, making them a healthier option for cooking. They also have a higher smoke point, which means they can be heated to higher temperatures without producing harmful compounds,” explains nutritionist Naini Setalvad.
Apart from their nutritional benefits, traditional oils also have cultural significance in Indian households. They are often used in Ayurvedic medicine for their healing properties and are believed to balance the three doshas – vata, pitta, and kapha. “In Ayurveda, mustard oil is known for its warming properties and is believed to aid digestion and boost immunity. Sesame oil is considered to be cooling and is used to balance excess heat in the body. Groundnut oil is believed to have a neutral effect on the body and is often used for its anti-inflammatory properties,” says Ayurvedic practitioner Dr. Nisha Manikantan.
In conclusion, traditional oils like mustard, sesame, and groundnut have been a part of Indian culture and cuisine for centuries, and now experts are highlighting their nutritional benefits. These oils are not only good for our health but also add a unique flavor to our food. So, the next time you’re in the kitchen, consider using these cold-pressed oils for a healthier and tastier meal. Let’s embrace our traditional oils and support balanced nutrition in our daily lives.
