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15 Amazing Health Benefits of Ghee

Introduction

No other food element has received as much negative press as ghee. However, research¹ conducted over the years has revealed that, rather than harming the body, ghee is actually beneficial.

It turns out our grandmothers were right to cook ghee with steaming bowls of dal and rice. In ancient scriptures, ghee is even equated with gold. Given its impressive benefits, our ancestors truly understood the value of ghee!

Nutritional Value of Ghee

Ghee is a calorie-dense food. 100 ml of ghee provides as much as 110 calories of energy.
It consists almost entirely of fat, with negligible amounts of protein, carbohydrates, sugar, or fibre. 100 ml of ghee contains almost 99.5% of fat. Most of the fat present in ghee is saturated fat. It also contains cholesterol¹.
Ghee made from the milk of grass-fed cows is rich in vitamin A, vitamin E, vitamin K. and also butyric acid.

15 Amazing Benefits of Ghee

1. Contains Healthy Fats

Research suggests¹¹ that ghee is low in harmful fats. It contains healthy fats that help increase good cholesterol (HDL) in the body. Unlike other fats, ghee does not contribute to heart disease¹.

2. Supports Digestive Health

Ghee is closely linked to a healthy gut. Traditionally, a spoonful of ghee was consumed before meals to line the digestive tract and reduce the risk of ulcers and even cancer¹.

3. Strengthens the Immune System

Ghee is rich in butyric acid, which helps the body in producing T-cells that fight diseases¹.

4. Source of Essential Vitamins

Ghee is a reliable source of fat-soluble vitamins A and E, which support liver function, hormonal balance, and fertility².

5. Anti-Inflammatory and Anti-Cancer Properties

Butyric acid in ghee is known for its anti-cancer properties. Its antioxidants also give it anti-inflammatory benefits³.

6. Safe for the Lactose Intolerant

Ghee is lactose-free. It doesn’t cause allergies in those who have dairy or casein intolerance⁴.

7. Helps with Burns

Ghee is one of the safest dermatological cosmetics. It is skin friendly and helps treat burns¹.

8. Promotes Healthy Skin

Rich in antioxidants, fatty acids and a natural emollient, ghee helps maintain healthy skin by locking in moisture, improving skin repair, treating cracks and softening the skin. This is also one of the popular traditional benefits of ghee¹^,⁵.

9. Strengthens Bones

Ghee is rich in vitamin K, which helps in calcium absorption. It helps in the prevention of tooth decay and atherosclerosis⁶.

10. Supports Thyroid Function

Since the usage of ghee results in balancing the hormones, it is instrumental in managing thyroid disorders⁷.

11. Helps with Weight Loss

Ghee boosts metabolism, making it an ideal medium for weight loss¹. It helps the body burn other stored fats more effectively.

12. High Smoke Point

Ghee remains stable and does not break into free radicals at a high temperature. Free radicals may contribute to cancer, amongst other diseases. This makes it an ideal medium and a stable fat to cook and fry food in¹.

13. Eases Menstrual Discomfort

Ghee supports hormonal balance in the body, which can help alleviate menstrual issues such as PMS and irregular periods⁸.

14. Enhances Flavour

Ghee significantly enhances the taste of any dish that it is added to, for example, a bowl of dal becomes tastier with a spoonful of ghee.

15. Cleanses the Body

Ghee is considered a sattvic (pure) food in Ayurveda⁵.It attracts toxins and helps cleanse the body, contributing to reduced stress and anxiety when consumed¹.

Ghee may enhance your memory. According to a study¹, desi ghee is a good source of vitamins A, D, E, and K and essential fatty acids (omega 3 and omega 9) which may help with memory.
Dr. Rajeev Singh, BAMS

How to Make Ghee at Home?

Delicious and healthy ghee can be prepared using full fat or heavy cream. You can either buy it from the store or collect the thick cream that settles on top of the milk.

Ghee, once misunderstood, is now recognised for its potential wellness benefits when used in moderation. Rich in essential fats and vitamins, it can be a nourishing addition to a balanced diet. Traditional practices and modern insights alike support its role in promoting overall health and well-being.

Take 2 cups of heavy cream and mix in 1 tablespoon of curd. Leave this mixture outside at room temperature for 7 to 8 hours to allow it to ferment.
Once fermented. refrigerate the cream for 5 to 6 hours to solidify it slightly.
Add cold water to the chilled cream and blend in the food processor or mixer until the butter separates from the buttermilk. You can use the leftover buttermilk for cooking or baking.
Collect the butter and rinse it thoroughly (2 to 3 times) with cold water and set it aside for heating
Transfer the butter to a heavy-bottomed pan and begin heating it. Stir occasionally as the butter melts and starts to boil. The liquid will gradually evaporate, and milk solids will settle at the bottom.
Once the remaining liquid turns golden yellow, turn off the heat. Allow it to cool slightly, then strain the ghee through a fine sieve or cheesecloth to remove any milk solids.
Store the ghee in a clean, dry closed container⁹.

Ghee is an excellent source of fatty acids, (such as linolenic and arachidonic acid) as well as fat-soluble vitamins (A, D, E, and K) that may help maintain optimal health. I read an article that suggests the regular intake of ghee may help in maintaining good vision as a result of its rich antioxidant content¹⁰.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Conclusion

Also Read: Mustard Oil: Health Benefits, Nutrition, Uses & Side Effects

References

Kataria D, Singh G. Health benefits of ghee: Review of Ayurveda and modern science perspectives. J Ayurveda Integr Med. 2024 Jan-Feb;15(1):100819. doi: 10.1016/j.jaim.2023.100819. Epub 2024 Jan 5. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10789628/
Ahmad N, Saleem M. Studying heating effects on desi ghee obtained from buffalo milk using fluorescence spectroscopy. PLoS One. 2018 May 11;13(5):e0197340. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5947909/
Rani R, Kansal VK. Effects of cow ghee (clarified butter oil) & soybean oil on carcinogen-metabolizing enzymes in rats. Indian J Med Res. 2012 Sep;136(3):460-5. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3510893/
Portnoi PA, MacDonald A. The lactose and galactose content of milk fats and suitability for galactosaemia. Mol Genet Metab Rep. 2015 Oct 22;5:42-43. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5471386/
Wawre MB, Khobragade D, Mundhada D. An Emerging Approach for Optimization of Cow Ghee as an Ointment Base in Combination With Selected Conventional Bases. Cureus. 2023 Mar 22;15(3):e36556. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10122110/
Falahatzadeh M, Najafi K, Bashti K. From tradition to science: Possible mechanisms of ghee in supporting bone and joint health. Prostaglandins Other Lipid Mediat. 2024 Dec;175:106902. doi: 10.1016/j.prostaglandins.2024.106902. Epub 2024 Sep 21. Available from: https://www.sciencedirect.com/science/article/abs/pii/S1098882324000960?via%3Dihub
Jawa A, Jawad A, Riaz SH, Assir MZ, Chaudhary AW, Zakria M, Akram J. Turmeric use is associated with reduced goitrogenesis: Thyroid disorder prevalence in Pakistan (THYPAK) study. Indian J Endocrinol Metab. 2015 May-Jun;19(3):347-50. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4366771/
El-Gharrawy HT, Sadek KM, Mahmoud SF, Abd Elrehim AM, Shukry M, Ghamry HI, Ibrahim SF, Fericean L, Abdo M, Zeweil MM. Natural Ghee Enhances the Biochemical and Immunohistochemical Reproductive Performance of Female Rabbits. Life (Basel). 2022 Dec 27;13(1):80. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9861198/
Lamsal B, Bhandari TR, Panta P, Saiter JM, Pokhrel S, Katuwal TB, Adhikari R. Preparation and physicochemical characterization of ghee and mūrcchita ghŗ̥ta. J Ayurveda Integr Med. 2020 Jul-Sep;11(3):256-260. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7528008/
Kumar A, Tripathi S, Hans N, Pattnaik F, Naik SN. Ghee: Its Properties, Importance and Health Benefits. Lipid Universe. 2018;6:1–7. Available from: https://www.researchgate.net/publication/339499398_Ghee_Its_Properties_Importance_and_Health_Benefits
Sharma H, Zhang X, Dwivedi C. The effect of ghee (clarified butter) on serum lipid levels and microsomal lipid peroxidation. Ayu. 2010 Apr;31(2):134–140. doi: 10.4103/0974-8520.72361. PMID: 22131700; PMCID: PMC3215354. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3215354/

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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