Rapeseed oil is one of the most widely used plant oils in European kitchens — and one of the most undervalued. It is the most accessible and affordable source of unsaturated fatty acids available, with properties that benefit both health and appearance. Many people use it daily without knowing much about it, and even fewer are aware that two distinct variants exist on the market. Which one is better?
Cold-Pressed vs. Heat-Pressed: Which to Choose?
Rapeseed oil comes in two main variants: cold-pressed and heat-extracted (refined). Understanding the difference is essential for getting the most from the oil you choose.
Cold-pressed rapeseed oil is extracted at low temperatures without chemical treatment, which preserves its full natural content of vitamins, antioxidants, and bioactive fatty acids. It retains a natural golden colour and a mild, slightly nutty flavour. However, it has a relatively low smoke point and is not suitable for frying or prolonged cooking at high temperatures — heating it destroys the very compounds that make it valuable.
Refined (heat-processed) rapeseed oil undergoes further processing that removes impurities and raises the smoke point significantly, making it stable at high cooking temperatures. It is suitable for frying, roasting, baking, and any high-heat preparation. The trade-off is a loss of some nutritional compounds during processing, and a neutral colour and flavour. For cooking at heat, refined rapeseed oil is one of the most practical and widely recommended options available. Both variants have a place in a well-stocked kitchen — the key is using each appropriately.
Composition and Health Properties
Rapeseed oil is notable among plant oils for its exceptionally favourable omega-6 to omega-3 ratio — approximately 2:1, which is far closer to the nutritionally ideal ratio than sunflower or corn oil. Its fatty acid composition includes oleic acid (monounsaturated omega-9), linoleic acid (omega-6), and alpha-linolenic acid (omega-3). This balance makes it supportive of heart and kidney function, blood circulation, and inflammatory regulation without the omega-6 excess that characterises many other commonly used plant oils.
Beyond fatty acids, rapeseed oil contains phytosterols with antioxidant activity, and a meaningful spectrum of fat-soluble vitamins: vitamin K (important for blood clotting and bone health), vitamin A (supporting vision and immune function), and vitamin E (a lipid-phase antioxidant that neutralises free radicals and supports skin and cardiovascular health). The presence of these vitamins in a food that is naturally rich in long-chain fatty acids also enhances their absorption compared to lower-fat foods.
Rapeseed Oil in Cosmetics and Hair Care
Cold-pressed rapeseed oil is a practical and affordable cosmetic ingredient. It nourishes and moisturises hair, strengthens follicles, and improves overall hair condition. Regular application reduces dandruff and adds shine. For skin, its fatty acid and vitamin E content make it an effective moisturiser and mild antioxidant treatment, particularly when applied externally to dry or stressed skin. It can be used on its own or added to existing creams and serums to enhance their moisturising effect.
Rapeseed Oil for Children and Infants
Cold-pressed rapeseed oil is one of the most suitable dietary fats for children due to its balanced omega-3 to omega-6 profile. Just 1–2 teaspoons per day added to an infant's meals can cover daily requirements for these essential fatty acids, while also providing vitamins K and A — important for immune development, vision, and tooth enamel formation. Its mild flavour means it does not alter the taste of food noticeably, making it practical to incorporate.
[tip:Store cold-pressed rapeseed oil in a cool, dark location — ideally the refrigerator — in a sealed container away from heat and light. Once opened, it should be used within a few months. Refined rapeseed oil is more shelf-stable but should still be kept away from direct sunlight.]How to Use Rapeseed Oil
The application depends on the variant. Cold-pressed rapeseed oil is best used raw: as a dressing for salads, in sauces and vinaigrettes, spread directly on bread, or drizzled over cooked dishes. Refined rapeseed oil is versatile and heat-stable — suitable for frying, roasting, baking, and stewing. A practical rule of thumb: use each portion of oil once and avoid extended high-temperature frying, which generates undesirable oxidation products regardless of the oil type.
Both cold-pressed and Silesian cold-pressed variants of rapeseed oil are available in our Cooking Oils & Vinegars range. For a broader selection of cold-pressed plant oils from various sources, explore our Healthy Food & Nutrition collection.
[products:bilovit-canola-oil-cold-pressed-500-ml, bilovit-canola-oil-cold-pressed-1000-ml, olvita-slezanese-rapeseed-oil-cold-pressed-non-purified-250-ml, olvita-slezanese-rapeseed-oil-cold-pressed-500-ml, bilovit-golden-flaxseed-oil-cold-pressed-500-ml, bilovit-sunflower-oil-cold-pressed-1000-ml]Rapeseed oil provides a good dietary foundation for essential fatty acid intake, but for those looking to specifically supplement omega-3 intake beyond what diet alone provides — or to ensure consistent, measurable EPA and DHA levels — the following options offer targeted support. For children in particular, dedicated omega-3 supplements allow precise dosing. Explore the full range in our Fish Oil & Omegas collection.
[products:olvita-cold-pressed-linseed-oil-for-the-dr-budwig-diet-unpurified-500-ml, olvita-cold-pressed-hemp-oil-unpurified-500-ml, now-foods-flax-oil-1000-mg-100-softgels, bilovit-camelina-oil-cold-pressed-500-ml, bilovit-linseed-oil-cold-pressed-500-ml, bilovit-black-cumin-oil-cold-pressed-250-ml] [note:All products at Medpak are shipped from within the European Union — fast delivery, no customs fees, to customers across Europe.]
