Health Benefits Of Ghee You May Not Have Known

Ghee has been used as cuisine for a long time in India, and it is one of the most treasured foods in Ayurveda. It has a great level of healing property. So using ghee in our daily food will provide great benefits to your body’s health. Some people use it as an alternative option for butter.

Ghee is a rich source of saturated fats, which can deliver a high amount of minerals, vitamins, and nutrients to our body. When you add ghee to foods, it gives an aromatic flavor to your dishes, and so it has become a fan favorite ingredient worldwide. You can also use ghee in the fat-free diet because it helps to reduce body weight. Ghee is considered as a healthy fat.

Common Names of Ghee

  • Tamil Name: Ney (நெய்)
  • English Name: clarified butter, butter Oil, seafood butter, drawn butter
  • Malayalam Name: Neyyuh
  • Telugu Name: neyyi (నెయ్యి )
  • Kannada Name: tuppa (ತುಪ್ಪ)
  • Hindi Name: desi ghee, ghī (घी), shuddh ghee
  • Gujrati Name: ghī (ઘી)
  • Marathi Name: sajuk tup, toop (तूप)
  • Punjabi Name: ghyo (ਘਿਉ)
  • Bengali Name: ghī (ঘী)
  • Nepali Name: ghyū (घ्यू)
  • Sanskrit Name: ghritam, ghrit (घृत), ghrut, ghritham, sarpi (सर्पि), ghrutham
  • Urdu Name: khalis ghee, ghī (گھی)
  • Arabic Name: samna (سمنة), samneh
  • Brazil Name: manteiga clarificada

What is Ghee?

Ghee is a type of clarified butter, which is made by simply boiling butter to remove water and milk solids. Anyhow, when comparing ghee with clarified butter, ghee has a high amount of saturated fats, which is good for health, and it gives a nutty aromatic flavor to the food.

Ghee will keep the food in a higher smoke point than butter, which means you can heat the ghee at a higher temperature before it smokes. Ghee has been used in Pakistan and in the Indian culture for more than thousand years. It is also used in Ayurveda, which is an Indian alternative medicine system.

In Ayurveda, ghee is known as ghrita. Moreover, ghee has many rich beneficial nutrients and several fatty acids that are more important for our health. But, in the past 30 years, people got a bad reputation for ghee because of the high saturation fat. Now, researchers proved that ghee reduces the risk of heart problems.

You don’t want to keep the ghee in the refrigerator, it can be kept at room temperature itself. When you keep it at a cold temperature, it may become solid like coconut oil.

History Of Ghee

Ghee is used for more than thousand years as an additive in foods and truly it is an ancient healthy food. Before knowing about ghee, you have to know the previous version of ghee. At first, butter was used in 2000 B.C. It is more popular in north India’s cooler part, but it does not perform well in south India’s warmer region, so south Indians started to filter butter to protect it from spoiling.

After that, ghee quickly became very popular and is added to the diet and in Ayurvedic medicine. Ghee helps to maintain both physical and mental health. It gives a great benefit both internally and externally. Ghee is a great benefit for skin, which is used to treat rashes, burns, and moisturizing scalps and skins. It is like coconut oil that has multi-usage and is beneficial to our health in many ways.

The origin of Ghee is India and also found in South Asia and Middle Eastern countries, but now it is used worldwide. The usage of ghee is extended more than the culinary use. Nowadays, ghee is used not only for its aromatic flavor and also for its numerous health benefits.

Nutritional Facts of Ghee

Ghee has a higher amount of fat than butter. The butyric acid is increasing in the gram for gram ghee. Animal studies and test-tubes prove the saturated fat in the ghee reduces inflammation and promotes gut health. The conjugated linoleic acid is higher in ghee, and the polyunsaturated fat will help to lose weight.

Ghee is also like cooking oil; it has almost 100% fat. One tbsp of ghee has 15 grams of fat, in which 9 grams are saturated fat. The remaining fat contains 5 grams of healthy monounsaturated fat and less than one grams of polyunsaturated fat. Ghee is more concentrated than butter, so it has more fats and calories. Like other fats, ghee is used as an accent to improve food taste and don’t add too much in the meal.

Ghee is almost full of fat, but it doesn’t contain any carbohydrates.

If you do not completely remove the milk solids in the clarified process, the ghee may contain a trace amount of protein.

Vitamins and Minerals
The micronutrient in ghee will vary by brands, and also it varies depending on the diet of the cow that supplies milk. Generally, one tbsp ghee contains 8% of RDI vitamin A, 1% of vitamin K, and 2% of vitamin E. You have to eat more fat than recommended to get sufficient nutrients from ghee. So add a small amount of ghee with vegetables and other foods that you eat regularly, so that your body can easily absorb the nutrients.

Ghee Vs Butter Nutrient Comparison

Here is a nutrient comparison chart for one tbsp of ghee and butter, which is provided by the USDA.

13 gm
11 gm
Saturated Fat
8 gm
7 gm
Polyunsaturated Fat
0.5 gm
0.5 gm
Monounsaturated Fat
4 gm
3 gm
Trace amount
Trace amount
Trace amount
Trace amount
Vitamin A
12% of DV
11% of DV
Vitamin K
1% of DV
1% of DV
Vitamin E
2% of DV
2% of DV


Ghee is not only used as a cooking ingredient; it is also a part of Indian Ayurvedic medicine. In traditional Indian medicine, ghee is used to promote digestion, increase flexibility, and to improve memory.

Ghee Promotes Nervous System

Ghee is positively affecting not only the central nervous system in the brain, but it gives positive results to the entire nervous system of the body. Ghee has a good amount of essential minerals and vitamins to repair and regulate the gut lining, which is more important for brain health.

Rich Source of Omega 3 Fatty Acid

Omega 3 is one of the fatty acids that we can’t make, and we need to supply it to our body through food. Ghee is a rich source of DHA, which is one of the omega 3 fatty acids that has been an important part in reducing inflammations, brain development, slowing down aging, and many other functions. The DHA level in the ghee is more than butter and other daily products. So adding 2-3 tbsp of ghee in your daily food will help to maintain brain functions and provide better relief from stress.

Rich in Butyric Acid

Butyric acid is a type of short-chain fatty acid that supports and improves the stomach’s probiotic bacteria. Ghee is a rich source of butyric acid. It also helps to balance the hydrochloric acid present in the stomach and promotes the production of bile in the liver.

Conjugated Linoleic Acid

Ghee is a good source of conjugated Linoleic acid; it is also known as CLA. This CLA can reduce the tumor cells in the body and lower the LDL and increase the HDL in the blood. The CLA also plays a major role in stabilized blood pressure levels.

Ghee Has a High Smoke Point

Ghee plays a major role in the winter season. Ayurveda says, consuming ghee will help to keep you warm in cold winter and so it is mostly used in winter preparation foods like moong dal halwa, gajar ka halwa, panjeeri, and pinni. Coming to the smoke point, it is very high in ghee; that’s why people use ghee to keep them warm in cold weather.
The smoke point is defined as the temperature at which oil begins to smoke or burn. It not only heats the cooking fat above, but also causes a great risk of hitting the flashpoint and causing fire. Also, it breaks the important phytonutrients and converts the fat to oxidize and creates harmful free radicals. Unfortunately, the smoke point of most cooking oils is not good for your health. Usually, Peanut oil, soybean oil, canola oil, and corn oil are genetically modified and slightly hydrogenated to increase stability.

On the other hand, you can use ghee; as it is a great choice to cook because of its high smoke point, which is beneficial to your health. The ghee’s smoke point is 485 degrees Fahrenheit, which is higher than butter, which is at 350 degrees Fahrenheit. Due to this, you can use ghee for baking, roasting, and sauteing.

Packed with Fat-Soluble Vitamins

Adding 2-3 tbsp of ghee in your daily food is an excellent way to gain some important fat-soluble vitamins. The fat-soluble vitamins help to boost some important vitamins and nutrients in your body and improve your vision and skin glow. People who are suffering from IBS, leaky gut syndrome, and Crohn’s have a deficiency of these vitamins. Using ghee in their daily diet boosts their immune strength and improves their body health.

Ghee For Clogged Nose

Suffering from a cold and clogged nose is really very hard. You may feel difficult to breathe; your taste sense will also affect, and you will feel exhaustion and headache. In Ayurveda, the nasal drop remedy will help to soothe clogged nose. Ayurvedic doctors call it the Nyasa treatment and here, the first thing you have to do is, pour a few drops of warm pure cow ghee into the nose in the morning. This process will help to get quick relief because the ghee travels all the way down to the throat and calms the infections in the nostrils. You have to make sure that the temperature of the ghee is lukewarm.

Anti-Inflammatory Property

Ghee is a rich source of fatty acid and butyrate acid, which is more important to boost the immune system and anti-inflammatory properties. In Ayurveda, ghee is regularly used to treat swelling and burns. The antiviral property of this substance helps to repair and heal the stomach lining, which ensures a healthy digestive system. It is a valuable substance to treat intestinal disorders like Crohn’s disease.

Combat Obesity

Ghee is a rich source of CLA. Some researchers said that CLA helps to fight against obesity. CLA in ghee helps to reduce excess weight gain and people who like to reduce fat in their body can make use of it.

Ghee Decreases Glycemic Index

In India, most people like to spread ghee over the parathas and Chapatis. Applying ghee over chapatis will help to reduce the Glycemic index of that food by making it moist and digestible. Some latest research proves that 4 tbsp of oil has a sufficient amount of saturated fats per meal and one percent of saturated fat is from ghee.

Strengthen Bones

Regularly adding ghee to your diet will help to get sufficient amounts of Vitamin K that you need. Vitamin K is one of the important minerals to protect our body from some health problems, such as heart health, blood clotting, and brain function. 

When it comes to bone strength and health, it is an essential requirement. Because Vitamin K is directly related to bone metabolism and helps to increase the specific amount of protein that is required to maintain the bone calcium. American Journal of Clinical Nutrition published a study conducted with 2591 adults proves that an insufficient amount of vitamin K is related to the reduced bone mass density in women. 

Adding ghee to your daily diet gives a small amount of vitamin K that is needed for our regular activities and makes a bigger difference in our overall lifestyle and health.

Antioxidant Properties

Due to the presence of vitamin E, ghee has a powerful antioxidant property. The antioxidant effectively fights against the free radicals and improves your immune system, and is also good for your skin and hair. People can use ghee both internally and externally to treat their skin and hair problems. You can make homemade face masks and hair masks to apply externally.
Ghee maintains its structural integrity at a very high temperature. It becomes a suitable ingredient in dishes that involve sauteing, frying, or other things in high heat. Ghee is popular as a source of essential nutrients and flavoring ingredients in many contemporary dishes.

Ghee Reduces Heart Problems

Like other herbal products, ghee also has a high amount of saturated fat, which increases the HDL level in the blood. HDL is good for our health, so it reduces the risk of heart problems. Ghee is also a rich source of CLA, a fatty acid that helps to protect against artery plaque, carcinogens, and diabetes. Due to these benefits, researchers say that ghee helps to prevent cardiovascular diseases. Consuming a small amount of ghee every day is very good for your health as it is an excellent source of saturated fats. Children can also eat a large amount of ghee every day.

Improves Digestion

Ghee is an excellent source of short-chain fatty acid and butyrate acid, which helps to maintain a healthy digestive system. Butyrate acid provides energy to the colon cells that help to fight against inflammatory bowel disease and supports the gut barrier function. Moreover, some studies prove that daily consumption of ghee will help to get relief from constipation. Butyric acid has the ability to improve peristalsis and reduce the pain during defecation.

Ghee for Eyes

Using ghee over the eyes will help to improve eyesight. Apply ghee above the eyelids and leave it for 10 to 15 minutes before going to bath. This will help to treat dark circles and make your skin soft around the eyes.

Ghee For Dark Lips

Ghee is also used to treat dark lips. Massaging the lips using pure ghee during winter will help to prevent chapping, and also it prevents dark lips. If you are already suffering from dark lips, apply ghee on your lips every day. This will lighten your dark lips effectively.

Ghee for Skin

Applying ghee to the skin will help to treat dry skin effectively. Simply warm up ghee in a pan and massage your whole body with warm ghee before going to bath. Regularly doing this treatment will effectively treat dark skin, especially during winter time it makes your skin very soft, smooth, and supple.

Ghee for Hair Growth

Applying ghee on your hair will effectively treat split end hairs. If you don’t nourish your hair properly, a split end will happen. Chemical products and treatment are also one of the reasons for split end hairs. The homemade treatment with ghee will effectively treat split end hairs. Slightly warm the ghee and apply it on the hair and wait for one hour before shampooing the hair; it will help to treat split hair and make your hair grow well.

Ghee for Weight Loss and Weight Gain

Consuming a little amount of ghee will help to treat weight loss and also provides a good amount of daily value nutrients to us. Surprisingly, consuming ghee with high calories foods will help to gain weight. People who want to gain their weight can consume ghee with high calorie foods.

Best Ways to Consume Cow’s Ghee

Here we’ve provided some beneficial ways to consume ghee.
1. Applying 2 drops of warm ghee in each nostril will help to maintain the upper respiratory tract and protect your nostril from smoke, dust allergies, and aerosols. It also helps you to protect yourself from repeating infections in the nose, throat, and chest.

2. Consuming one tsp of ghee mixed with warm water will reduce spasms of bronchioles, lubricate the bronchioles, cure dry cough, and improve breathing.

3. Daily consumption of 2-3 tbsp of ghee with rice or other dishes will improve nutrient absorption, prevent constipation, improve the digestive system, and lubricate large intestines.

How to Make Ghee at Home?

Nowadays, many companies are manufacturing ghee, but we don’t know if it is fresh ghee or not. Most people like to use fresh ghee in their food, so they make fresh ghee at home. Making ghee is not the hardest task; you can easily make it at home by following a few steps. Here we explained how to make ghee using butter.

Preparation Time: 10 minutes

Cooking Time: Approximately 15 minutes

--> Butter – 250 gm
--> Strainer
--> Saucepan
--> Cheesecloths

--> Cut the butter into equal cube shapes.
--> Place them in a saucepan.
--> Heat the butter in medium flame until the butter melts completely.
--> Keep the flame very low and allow it to reduce for a maximum of fifteen minutes.
--> Watch out for foaming in the preparation time.
--> When the butter foams for the second time, turn off the flame.
--> Allow it for 3 minutes to settle.
--> Strain the content using wire mesh lined with cheesecloth.
--> The filtered golden yellow liquid is ghee.

How to Make Ghee Face Mask

--> Mix 2 tbsp of ghee with 2 tbsp of Haldi or besan and water in a bowl. Thoroughly stir the mixture.
--> Make sure the mixture is firm but not dry. If the paste is too watery then add some Haldi or besan to the mixture
--> Mix the paste and apply it to the face. Allow it for 20 minutes and then wash your face with cold water.
--> Repeat this process three times a week, surely you can get good results.

Risks and Side Effects of Ghee

One of the main differences between ghee and coconut oil is, ghee is made by butter and is not vegan. People who would like to follow the vegan diet can choose coconut oil or other dairy-free fats. Ghee is not a better choice for them. 

Consuming a moderate amount of ghee gives a lot of health benefits, but eating too much ghee will lead to a negative impact on health. If you eat any type of fat in excess, it will lead to some health problems; ghee is also included in this list. Consuming an excess amount of ghee may lead to diarrhea due to indigestion. If you follow a high-fat diet with a huge amount of ghee, it will cause weight gain and heart problems. 

Moreover, some studies say cholesterol in ghee may oxidize and cause high heat. Cholesterol oxidation will cause many health problems, including heart disease and cancer. 

Anyhow, consuming a moderate amount of ghee will add nutrition to the diet. You can follow a balanced diet by using ghee with other heart-healthy fats like olive oil and coconut oil for the best result.

Final Thoughts

Ghee is prepared by heating butter to remove water and milk solid content. It is more beneficial than butter. Consuming moderate amounts of ghee will give more health benefits and also you can apply warm ghee to your skin to reduce aging. Applying ghee on the hair also helps hair growth. Compared to butter, ghee has a high smoke point and more intense flavor. Due to the versatility of this ghee , you can easily replace it with other fats on your diet. You can also use it for sauteing, roasting, and baking.

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