A listener asked: Is it allowed to heat high-quality cold-pressed oil? And what is the healthiest? My answer always surprises listeners – there is no single healthiest oil. Just like in overall nutrition, in the world of oils as well the secret lies in variety. Each oil has a unique nutritional profile, different vitamins and fatty acids, and the wisdom is to combine them according to need and taste.
Every cold-pressed oil – healthy: When you buy oil, make sure it says “cold-pressed”, this ensures that the oil was produced in a mechanical process without extreme heating or chemicals, which preserves its nutritional values.
Here are some prominent examples:
Avocado oil: Considered one of the highest-quality oils. It is very rich in vitamin E, a powerful antioxidant that protects the body’s cells and contributes to skin health, and it has a high ability to absorb other antioxidants from the vegetables in the salad.
Walnut oil: An excellent plant source of the fatty acid omega 3 (alpha-linolenic), which is essential for brain function, for reducing inflammatory processes in the body and for maintaining blood vessel health.
Olive oil: The “king” of the Mediterranean diet. It is rich in oleic acid (omega 9), a monounsaturated fatty acid that contributes to balancing cholesterol levels and protecting the heart.
Pumpkin seed oil: An oil with a deep dark green color, which serves as a wonderful natural source of zinc. Zinc is essential for strengthening the immune system, for prostate health in men and for wound healing.
Flaxseed oil: An omega 3 “bomb”. This is a very sensitive oil that must be kept in the refrigerator, and it is excellent for adding to yogurt or smoothies to improve the body’s inflammatory profile.
Heating: What Is Allowed And What Is Not?
One of the most common questions is whether heating destroys these oils, so let’s make order:
Omelet And Home Cooking: Despite the concern, most cold-pressed oils (and especially olive oil and avocado oil) are very resistant to short heating. Preparing an omelet or lightly frying onions in a pan does not bring the oil to extreme temperatures that cause rapid oxidation.
In cooking (such as in a sauce or a dish with liquids), the temperature usually does not exceed 100 degrees Celsius, a temperature that all quality oils can easily withstand.
The Red Line – Deep Frying: Here the story changes. In deep frying the temperature rises significantly and is maintained for a long time. At these temperatures, polyunsaturated fatty acids (such as those in nut or seed oils) may oxidize and create free radicals and toxic substances (such as acrolein).
Therefore, for deep frying it is better not to use expensive cold-pressed oils, but rather oils with a very high smoke point, and even then – it is recommended to reduce the consumption of fried food as much as possible.
Choosing According To Taste: After we understood the health aspect, the most important component in the kitchen remains: The taste. The choice of oil should connect to your cooking style.
For Asian cuisine: Sesame oil (especially from roasted seeds) is a must. Its nutty and deep flavor elevates any vegetable stir-fry or Asian salad, even when used in a very small amount.
For rich salads: Walnut oil or pumpkin oil add a layer of “luxurious” flavor and a special aroma that regular olive oil does not provide.
For daily use: High-quality olive oil with a delicate flavor is the most versatile base there is.
Bottom line: Do not be afraid to diversify. Keep 2–3 different types of oils in the pantry. Use olive oil for cooking and seasoning, add nut oil to your next salad, and do not hesitate to use avocado oil for the morning omelet.