Cold Pressing vs. Conventional and Why it Matters
When we think about eating healthier, we often focus on what we're eating. But it's also worth paying attention to how our food is made.
Whether it's fruit juice, olive oil, avocado oil, or even seed oils, the way these foods are extracted can influence the nutrients, flavor, and overall quality of what ends up on our plate.
One method that's gained a lot of attention is cold pressing—and for good reason.
What Is Cold Pressing?
Cold pressing is a mechanical process that uses pressure instead of high heat or chemical solvents to extract juice or oil from fruits, vegetables, nuts, and seeds.
Because the temperature remains relatively low throughout the process, more of the food's naturally occurring compounds stay intact. The result is a product that's closer to its original form—with vibrant flavor, natural color, and many of its delicate nutrients preserved.
Think of it as treating food gently rather than forcing every last drop out of it.
How Is Commercial Extraction Different?
Many commercially produced juices and oils are designed with efficiency and shelf life in mind.
Juices are often pasteurized using heat to improve food safety and extend freshness. Watch this video showing how canoal oil is made. Spoiler, oils are frequently extracted using high industrial heat and chemical solvents (ew) to maximize yield. After extraction, many oils are refined, bleached, and deodorized to create a consistent product with a longer shelf life. These processes often involve using sodium hydroxide (a known carcinogen) and hexane (a known neuro toxin). When the oils are repeatedly heated they become unstable and rancid, turning them into unstable trans fats releasing hydrogenated free-radicals into the body. system.
None of these methods automatically make a product "bad." They simply prioritize different goals—higher/cheaper production, longer storage/self-life, and consistency/appearance—while some naturally occurring nutrients, antioxidants, and flavors may be reduced along the way.
Why Does It Matter?
Some vitamins and plant compounds are surprisingly delicate.
Heat-sensitive nutrients like vitamin C, folate, and certain polyphenols can diminish when exposed to higher temperatures during processing. Think of them like a delicate flower that can wilt when temps get to high.
When foods are cold pressed, more of these naturally occurring compounds may be retained.
For oils, this is especially important.
Cold pressed oils often contain higher levels of naturally occurring antioxidants like polyphenols and vitamin E, along with beneficial plant compounds that contribute to both flavor and nutritional value. These antioxidants also help protect the oil itself from oxidation.
The result is an oil that not only tastes fresher but also maintains more of the characteristics found in the original fruit, nut, or seed.
My Take
While I don't believe there are "good" foods and "bad" foods. I do believe there are opportunities to choose foods that are less processed and closer to the way nature made them.
Cold pressed products fit beautifully into that philosophy. They're not magic. They won't fix an unhealthy lifestyle overnight.
But if you're already working on eating more vegetables, moving your body, sleeping well, and managing stress, choosing a cold pressed olive oil or enjoying a fresh cold pressed juice is another simple way to support your health.
Small choices repeated consistently create meaningful change.
Three Easy Ways to Enjoy Cold Pressed Foods
🥗 Everyday Mediterranean Dressing
Ingredients
¼ cup cold pressed extra virgin olive oil
Juice of ½ lemon
1 teaspoon Dijon mustard
1 clove garlic, minced
Salt and pepper
Whisk together and drizzle over roasted vegetables or fresh salads.
Why I love it: Extra virgin olive oil is naturally rich in heart-healthy monounsaturated fats and antioxidant polyphenols that contribute to both flavor and overall wellness.
🥕 Morning Glow Juice
Ingredients
2 carrots
2 oranges
1-inch piece fresh ginger
½ lemon
Cold press and enjoy immediately.
Why I love it: A refreshing source of vitamin C, beta-carotene, and naturally occurring plant compounds that support overall health.
🥑 Citrus Avocado Drizzle
Ingredients
2 tablespoons cold pressed avocado oil
Juice of 1 lime
Pinch sea salt
Cracked black pepper
Fresh cilantro
Drizzle over grilled chicken, fish, roasted sweet potatoes, or tacos.
Why I love it: Avocado oil provides monounsaturated fats and vitamin E while adding a smooth, buttery flavor without overpowering the meal.
The Bottom Line
Health doesn't come from one superfood, one supplement, or one perfect meal.
It comes from building habits that consistently support your body.
Choosing cold pressed products is one of those habits. Whether it's a fresh juice in the morning or a drizzle of extra virgin olive oil over your dinner, you're choosing food that's been handled a little more gently and stays a little closer to its natural state.
And in my experience, that's where wellness often begins—not with doing more, but with keeping things simple.
