Cold-pressed oils are extracted from seeds, nuts, or fruits without using high heat or chemicals, preserving their natural nutrients and beneficial properties. Incorporating these oils into your diet can offer numerous health benefits, including boosted immunity, improved gut health, and support for weight loss. Rich in essential fatty acids, vitamins, and antioxidants, cold-pressed oils can enhance your overall well-being while adding delicious flavor to your meals.
We spoke with Johanna Angman, a registered dietitian nutritionist, to explore the health benefits of cold-pressed oils like olive oil, coconut oil, and flaxseed oil. She highlighted their richness in antioxidants and vitamins, anti-inflammatory properties, and ability to promote satiety. Read on to discover how these oils can support your gut health, immune system, and weight-loss goals.
Benefits of Cold-Pressed Oils
Angman says that adding cold-pressed oils to your diet is an easy and effective method to boost your immune system. "Cold-pressed oils are rich in antioxidants and vitamins, particularly vitamin E, which plays a crucial role in maintaining a healthy immune system. These antioxidants combat oxidative stress, reducing inflammation and strengthening your body’s defense against infections," she says. "The antioxidants present in these oils protect your cells from damage and bolster your body’s natural defenses."
As for gut health, she reveals that "their anti-inflammatory properties and healthy fat content" can help keep your gut happy. "These oils contain omega-3 fatty acids and monounsaturated fats that promote the growth of beneficial gut bacteria, improving digestion and nutrient absorption. I often advise my clients to use cold-pressed oils for their anti-inflammatory benefits. A healthy gut is essential for overall well-being, and these oils can help maintain a balanced gut microbiome, which is key for digestion and immunity," she notes.
Many people view oil as a foe for weight loss, but that's not entirely true for cold-pressed oils. Angman says, "The healthy fats in cold-pressed oils can also aid in weight loss by promoting satiety and reducing the need for unhealthy snacks. These oils can help regulate metabolism and maintain a balanced diet, which are essential factors in sustainable weight loss."
The bottom line
She concludes that, from boosting your immune system to improving gut health and aiding weight loss, the benefits of these oils are significant. Be sure to select high-quality, organic options to maximize their health advantages.
Start by using cold-pressed olive oil or flaxseed oil as a base for homemade salad dressings, ensuring you retain their natural nutrients and flavors. Drizzle these oils over cooked vegetables or grains to add healthy fats and enhance the taste of your dishes. For a morning boost, add a teaspoon of cold-pressed coconut oil or flaxseed oil to your smoothies, providing essential fatty acids. You can also use these oils in dips like hummus or as a base for sauces, or even substitute them for other fats in baking recipes for added nutritional benefits.
