Can We Use Cold-Pressed Mustard Oil Every Day?

Cold pressed mustard oil benefits is one of the most searched food topics in India today. People want to know if it is healthy, whether it is safe for daily cooking, and how it compares to refined oils. With more awareness around food and nutrition, the confusion is no longer about “is it better?”  The real confusion is how to use it correctly.

Let’s clear the myths and understand cold pressed mustard oil in a simple, practical way.

What Is Cold Pressed Mustard Oil?

Cold pressed mustard oil is extracted by pressing mustard seeds without using high heat or harsh chemicals. Because of this gentle process, the oil keeps its natural aroma, colour, and many of its original nutrients.

This is why cold pressed oils look, smell, and taste different from refined oils.

Myth 1: Cold Pressed Mustard Oil Is Not Safe for Cooking

This myth still exists, but it is incorrect.

Cold pressed mustard oil is safe for everyday Indian cooking when used properly. It has been traditionally used for tadka, sabzi, dal, and slow cooking for generations. The key is not overheating the oil and avoiding repeated reuse.

Just like any oil, misuse makes it unhealthy. Correct use makes it safe.

Myth 2: Cold Pressed Mustard Oil Cannot Handle Heat

This is a more common modern myth.

Cold pressed mustard oil can handle regular Indian cooking heat very well. It is naturally stable because of its fat composition and antioxidants. While it may not be ideal for extreme deep frying, it works perfectly for everyday cooking methods like sautéing and tempering.

Smoke point matters, but stability matters more.

Myth 3: Cold Pressed Mustard Oil Is Only for Pickles or Winter Food

Mustard oil is often linked only with pickles or winter cooking, but its use is much wider.

Cold pressed mustard oil can be used throughout the year for:

• Tadka
  
• Sabzi
  
• Dal
  
• Slow-cooked gravies
  
• Paneer or vegetable roasting
  

Its strong flavour is the reason many traditional dishes taste the way they do.

Myth 4: Strong Smell Means the Oil Is Bad

The strong aroma of mustard oil is natural.

This smell comes from compounds present in mustard seeds. It is not a sign of spoilage or impurity. In fact, many cooks heat mustard oil slightly until the raw aroma settles, which makes it pleasant and ready for cooking.

Real Benefits of Cold Pressed Mustard Oil

Cold pressed mustard oil contains monounsaturated fats, which are more stable during cooking. It also contains small amounts of omega-3 and omega-6 fatty acids, which are part of a balanced fat intake.

Because it is minimally processed, it retains natural antioxidants that help protect the oil during everyday cooking heat. Its strong flavour often helps reduce the need for excess oil or heavy seasoning.

These are practical benefits, not miracle claims.

Cold Pressed Mustard Oil vs Refined Oil

This is not a competition. It is a usage decision.

Cold pressed mustard oil works best for daily Indian cooking and flavour-rich dishes.
Refined oils work better for deep frying, baking, and very high-heat cooking.

Using one oil for everything is not ideal. Rotating oils based on cooking method is smarter.

How to Use Cold Pressed Mustard Oil Correctly

• Use it for tadka, sabzi, and slow cooking.
• Avoid heating until heavy smoke.
• Do not reuse oil multiple times.
• Control quantity. More oil does not mean healthier food.

Let’s answer some FAQs we get asked commonly

Cold-pressed mustard oil is not a trend or a health shortcut. It is a traditional oil that works when used correctly. The real benefit comes from knowing when to use it, how much to use, and how not to misuse it.

That’s how Indian kitchens cook healthier without giving up taste. Share this knowledge with a friend whose cooking you love and show your gratitude.