What are the most important health benefits of butter, and the most important side effects?

Butter has a bad reputation, but today we are writing in its favour, to learn together about the benefits of butter. It has always been believed that butter is a bad source of fats, which are fats that clog arteries and lead to many other health problems, but please, rest assured that this is not the case. Yes, butter is saturated fat, but our bodies and most importantly our brain need saturated fats for optimal brain function and maintenance.

Consuming butter, in moderation, makes for a list of benefits, and we often get asked, how much butter can be eaten? We encourage people to listen to their bodies. We crave certain foods for a reason. It’s our bodies’ way of telling us we’re lacking. If you’re craving butter, try some butter on steamed vegetables or with mashed sweet potatoes, and your body will thank you. Our only request is that you buy good quality butter, i.e. organic butter without hormones and antibiotics, and if you’re feeling adventurous, try raw butter.

What are the nutrients in butter?
Butter consists mainly of fat, and it is considered a high-calorie food. A tablespoon of butter contains 101 calories, which is equivalent to a medium-sized banana, and the proportion of nutrients in 100 grams of butter is as follows:

  • Calories 717
  • Water 16%
  • 0.9 g protein
  • Carbohydrates 0.1 g
  • Sugar 0.1 g
  • Fiber 0g
  • Total fat 81.1 grams
  • Saturated fat 51.37 g
  • Monounsaturated fat 21.02 grams
  • Polyunsaturated fat 3.04g
  • Omega 3 0.32 grams
  • Omega-6 2.17 grams
  • hydrogenated fat 3.28 g

Fat in butter:
About 80% of the butter is fat and the rest is mostly water, and butter is one of the most complex fats as it contains more than 400 different fatty acids, and butter contains a large proportion of saturated fatty acids, about 70%, and not a small proportion of fatty acids Monounsaturated fats, and there are other types of fats found in butter such as cholesterol and phospholipids.

The short chain fats in butter:
About 11% of the saturated fatty acids found in butter are short-chained, the most common of which is butyric acid. Butyric acid is a unique component of milk fat for ruminants such as cows, sheep, and goats. Butyrate is a form of butyric acid, and has been shown to reduce inflammation. In the digestive system, it is used as a treatment for Crohn’s disease.

Trans and hydrogenated fats in butter:
Trans fats in dairy-processed foods are healthy, and butter is the richest food source of Albanian trans fats, the most common of which are vaxnic acid, conjugated linoleic acid, and conjugated linoleic acid to a family of trans fats that have been linked to various health benefits. It also promotes weight loss, but there are some concerns with the use of large doses of CLA supplements because it may have adverse effects on metabolic health.


Vitamins and minerals in butter:
Butter is a rich source of many vitamins, especially those commonly associated with fats. The following vitamins are found in high amounts in butter:

* Vitamin A: The most abundant vitamin in butter, one tablespoon (14 grams) can provide about 11% of the recommended daily intake.

Vitamin D: Butter is a good source of Vitamin D.

* Vitamin E: A powerful antioxidant, often found in fatty foods.

Vitamin B12: Also called cobalamin, vitamin B12 is only found in foods of animal origin, such as eggs, meat and dairy products.

Vitamin K2: A form of vitamin K, also called menaquinone, may protect against cardiovascular disease and osteoporosis.

However, butter does not contribute much to the total daily intake of these vitamins because it is usually consumed in small amounts.

What are the most important health benefits of butter?

1- Butter is a source of fat-soluble vitamins:
It has been discussed how some vitamins are fat soluble which means that they can only be absorbed through fats. Since our bodies need these vitamins to function properly, we must eat and absorb fats. Butter is not only a natural source of vitamins A, D, and K. But they are the best source, and these vitamins are fat soluble.

So eating it through butter is the easiest way for our bodies to absorb it. The effects of butter on different societies have been studied extensively, and it has been concluded that without fat-soluble vitamins our bodies would not be able to use the minerals we eat, no matter how abundantly we eat them. In fact, he went so far as to say that fat-soluble vitamins are necessary for the absorption of water-soluble vitamins.

2- Butter helps prevent tooth decay:
He found a compound in butter that plays a vital role in preventing tooth decay and maintaining bone structure and strength (which makes sense because our teeth are basically bones), and it was called Activator X at the time, but Russian scientists discovered after more than 60 years that this compound was really Vitamin K2, our body manufactures vitamin K2 from K1 (found in green vegetables such as kale, spinach and Swiss chard), and the best way to get K2 is to eat only butter. Rheumatoid arthritis, prostate cancer prevention, and in the treatment of leukemia and lung cancer.

3- Butter helps in strengthening the immune system:
Part of the fatty acids in butter are short and medium chain. These types of saturated fats contain antimicrobial (kill or inhibit the growth of microorganisms), antineoplastic (prevent the growth of tumors) and immune system strengthening properties. Lauric acid is a fatty acid that is not found in any fat. It is used successfully to treat a variety of virus, bacterial and fungal infections.

In fact, researchers in the Philippines have begun to study the effect of lauric acid on HIV due to its powerful antiviral properties, and breast milk, butter and coconut oil are the only natural food sources of lauric acid, and this may explain why research is consistently finding fewer infections of all kinds. In children who are breastfed.

4- Butter helps maintain a healthy digestive system:
Butter contains glycosphingolipids, a type of fat that protects against digestive infections that usually affect children and the elderly. Nutritious traditions indicate that children who drink skim milk have three to five times more diarrhea than children who drink milk. Full fat, and remember the dietary cholesterol that butter haters say is bad? Our bodies actually need dietary cholesterol to help maintain cells in the intestinal wall, essentially making them strong so that the digestive system can function properly.

5- Butter helps with weight management:
Contrary to popular belief, butter does not make you fat, and the fatty acids in butter do not need to be broken down in the intestine, and are directly absorbed from the small intestine into the liver and converted into quick energy. It is the long-chain fatty acids commonly found in polyunsaturated oils and refined carbohydrates that It is stored in our bodies as fat.

Butter contains the mineral iodine in a way that is easy for the body to absorb. Our body needs iodine for the thyroid gland to function properly, and the thyroid gland is the one that produces hormones that regulate our metabolism. When we feed our body with the nutrients in butter, this reduces our cravings for other non-nutrient dense foods because we actually give our body what it needs.

6- Butter helps in optimal growth and development:
Again, breast milk is touted as the best for babies and not only because it has a high level of cholesterol, but more than 50% of the calories in it are butter. Whatever the development of sexual characteristics, bone health, brain and nervous system development, are you still not ready to eat butter? Here are some fun healthy butter benefits too:

The lauric acid in butter treats fungal and yeast infections.

A very rich source of the vital mineral selenium.

Butter contains conjugated linoleic acid, which is an effective anti-cancer, muscle-building, and immune-boosting agent.

Butter is the only source of a stiffening agent that protects joints from calcification.

The hardening factor present in butter also prevents atherosclerosis, cataracts, and calcification of the pineal gland.

Butter may enhance fertility in women.

Butter contains arachidonic acid (AA), which plays a role in brain function and is a vital component of cell membranes.

What are the negative effects of eating butter:
With the consumption of normal amounts of butter there are no known harmful health effects, however, eating butter in large quantities may very well lead to weight gain and associated health problems, especially in the case of a high-calorie diet.

Milk allergy:
Although butter is very low in protein, it contains enough whey protein that it can cause allergic reactions, therefore, people with a milk allergy should be careful when eating butter, or avoid it completely.

* Lactose intolerance:
Butter contains trace amounts of lactose, moderate consumption should be safe for most people with lactose intolerance, and butter made from fermented milk has much less lactose and is probably safer.

Heart health:
Heart disease is one of the leading causes of death in modern society, and the relationship between saturated fat and heart disease has been a controversial topic for several decades, and high intake of saturated fat can increase levels of harmful LDL cholesterol in the blood, which is a risk factor for heart disease, and with However, critics point out that saturated fats do not raise the type of LDL that is most associated with heart disease.

In addition, many studies have failed to find a link between saturated fat intake and heart disease, the same applies to high-fat dairy products such as butter, and some studies indicate that high-fat dairy products do not increase the risk of heart disease, and it should be noted Other observational studies link high-fat dairy products to heart-health benefits, and despite these controversies, most official dietary guidelines still advise against eating large amounts of saturated fat.

Herbal Nutrition vs. Grain Nutrition:
Feeding cows can have a significant impact on the quality of nutrients. Butter, which comes from pasture-fed cows and fresh herbs, is a healthier option, due to its high content of healthy fats such as omega-3 fatty acids and linoleic acid. In addition, it contains It is high in vitamins and fat-soluble antioxidants, such as carotenoids and tocopherols, and is much higher in the dairy of grass-fed cows, and butter from grass-fed cows is higher in nutrients than butter from grain- or grass-fed cows. saved.

Various questions about butter:

Q: What are the best types of butter?
A: When looking for the best quality butter, remember that butter is always better than vegetable oil, and some butter is better than no butter.

Q: Is butter good to eat every day?
A: It’s best to stick to 1-2 tablespoons (14-28 grams) a day, along with other healthy fats like olive oil, nuts, seeds, coconut oil, avocado, and fatty fish. Eating butter in moderation may be linked to a lower risk of obesity, diabetes, and heart problems. .

Q: Does butter make you gain weight?
A: Butter can help reduce body fat. Butter contains conjugated linoleic acid (CLA) which is the type of fat you typically find in meat and dairy products, and while this may sound like a bad thing, it is really great when it comes to reducing fat. In the body.

Q: What happens if I eat too much butter?
A: Butter is rich in calories and fat, so people should eat it in moderation or replace it with healthy unsaturated fats. Eating a lot of butter may contribute to weight gain and can play a role in raising levels of bad cholesterol.

Q: Does butter contain omega 3?
A: For example, butter that comes from grass-fed cows is high in omega-3 fatty acids, is believed to have anti-inflammatory properties and has been linked to many health benefits. One analysis found that this type of butter provides about 26 % more omega-3 fatty acids than regular butter on average.

Q: Which type of butter is better, white or yellow?
A: The main difference between yellow butter sold in the market and white butter is the nutritional value. While yellow butter contains excess salt, trans fats, sugars and coloring agents, white butter, on the other hand, does not contain any of the above and is rich in nutrients such as vitamins A and D.

Q: Is ghee better than butter?
A: Ghee is a natural food with a long history of medicinal and culinary uses, and it offers certain culinary advantages over butter and is definitely preferred if you are allergic or intolerant to dairy products. However, there is no evidence to suggest that it is healthier than butter in general.

Q: Is butter healthier than oil?
A: Although butter contains saturated fats, these fats are heart-healthy while the polyunsaturated fats (omega-6 fatty acids) in oils are unwanted fats that may cause inflammation and should be avoided.