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Sesame oil, also known as gingelly or til oil, is obtained from sesame seeds. It plays a prominent role in Asian cuisine and also alternative medicine. Oil is expressed from sesame seeds either by simply crushing or toasting over heat. The first method provides cold-pressed sesame oil. While cold-pressed sesame oil is pale yellow, hot-processed sesame oils have darker shades and markedly different flavor. Apart from the mild, nutty flavor of cold-pressed sesame oil, it contains a higher proportion of fatty acids than sesame oil obtained from heated seeds. In addition, the sesamolin content of cold-pressed sesame oil protects it from oxidation and, therefore, increases its shelf-life.

Nutrients
Cold-pressed sesame oil is a good source of vitamin E, containing 11.8 mg of the vitamin for every 100 g of the oil. Vitamin E gives sesame oil its antioxidant property. It also has a high concentration of fatty acids, including polyunsaturated omega-6 fatty acids and monounsaturated omega-9 fatty acids. Other constituents of cold-pressed sesame oil include zinc, copper, magnesium, calcium and iron as well as vitamin B-6. Zinc contributes to healthy bones; copper is good for the management of rheumatoid arthritis; calcium is essential for the prevention of osteoporosis, migraine and colon cancer; and magnesium contributes to respiratory health.

Cardiovascular Benefits
The high concentration of polyunsaturated fatty acids in cold-pressed sesame oil makes it useful in the control of hypertension. These fatty acids are not the only constituents of the oil helpful in reducing blood pressure. One of the natural preservatives present in the cold-pressed sesame oil, sesamin, is a lignan shown to lower blood pressure. Furthermore, sesamin inhibits the production and absorption of cholesterol and, therefore, contributes to overall cardiac health.

Cosmetic Benefits
Cold-pressed sesame oil is known in Ayurvedic practice as the healing oil. When applied topically to the skin or hair, its antibacterial, antiviral and anti-inflammatory properties provide protective, nourishing and detoxifying effects on stressed and damaged skin. The high concentration of omega-6 fatty acids in cold-pressed sesame oil makes it a moisturizing and an ideal massage oil. Sesame oil also rejuvenates the skin and prevents premature aging. It is especially useful for dry and damaged skins as well as in the treatment of sunburn, skin allergies, chemical burns, eczema, rosacea, dry hair and dandruff. It also provides a benefit for patients undergoing chemotherapy and those sensitive to swimming pool chlorine.

Culinary Benefits
Cold-pressed sesame oil keeps the longest among cooking oils with high smoke points. This is due to preservative actions of sesamin and sesamol naturally present in it. These preservatives make it possible to keep sesame oil from going rancid even while it is stored in the open. Unlike the darker sesame oil obtained from roasted sesame seeds, cold-pressed sesame oil has a higher smoke point and can be used for deep-frying. Even then it should be heated carefully to preserves its mild, nutty flavor and maintain its concentration of vitamin E and unsaturated fatty acids.

Known for its antiviral and antibacterial activity, as well as anti-inflammatory benefits, coconut oil is available in cold-pressed and refined form. Flavor and antioxidant retention are the two main benefits of choosing cold-pressed coconut oil over refined. However, you should know that there’s a place for both forms of coconut oil in the kitchen, depending on the situation.

Cold-Pressed Versus Refined Production
When you purchase coconut oil, whether you purchase cold-pressed or refined, you’re getting oil from coconut meat. Coconut oil contains mostly saturated fat, along with some unsaturated fat. One tablespoon of coconut oil contains 13 grams of fat.

It’s important to know that not all saturated fats are equal. The medium-chain saturated fats in coconut oil do not raise levels of bad cholesterol in the blood. In fact, they raise levels of good cholesterol, according to a study published in the December 2017 edition of the journal Evidence-Based Complementary and Alternative Medicine. Because of this positive effect on blood lipids, coconut oil can fit into a healthy diet as part of your overall fat intake.

Antioxidant Benefits
As the name suggests, cold-pressed coconut oil is made without any heat. The coconut meat is scooped out and pressed so that you’re left with pure coconut oil. On the other hand, refined coconut oil is made from dried coconut meat. The coconut meat is typically bleached and deodorized and heated in a hydraulic press before undergoing further heat and filtering. As with all food processing, the addition of heat reduces the antioxidant content of refined coconut oil. Therefore, cold-pressed oil can be expected to have higher levels of antioxidants than its refined counterpart.

Flavor Benefits
The second major benefit of cold-pressed coconut oil is the flavor. Unrefined coconut oil retains it’s natural, pure coconut taste This is especially ideal if you’re using coconut oil to for baking. Choosing cold-pressed coconut oil for baking recipes results in baked goods that possess the nutty and delicate flavor that coconut is known for.

Because refined coconut oil undergoes extensive processing, it doesn’t retain a coconut flavor. You can expect refined coconut oil to have a very neutral flavor where you’re unable to detect much, if any, hint of coconut.

Free of Additives
Cold-pressed coconut oil is beneficial for people looking to avoid additives. During the refining process, additives are used to remove impurities and ensure a clean final product. Because pure cold-pressed coconut oil doesn’t undergo any refining, it’s naturally additive free.

A Place for Both
There’s a place for both refined and unrefined coconut oil depending on the situation. Refined coconut oil is excellent for sautéing and stir-frying where you’re cooking at a higher heat point and desire a neutral flavor. Cold-pressed coconut oil is best for medium-heat cooking and excellent for baking and recipes where you want to impart a delicate coconut flavor.

Unrefined coconut oil is excellent if you’re adding coconut oil to your diet for its antioxidants and anti-microbial benefits. Because it retains more natural constituents than refined coconut oil, you’ll get the maximum benefits.