Throughout my life, I never enjoyed consuming ghee or clarified butter, no matter how much my mother insisted. Today, I genuinely regret that choice. My research into the skin benefits of ghee changed my entire perspective. This article, “5 Reasons to Eat Ghee or Clarified Butter Daily,” will help you settle the ongoing debate—should you include ghee in your diet or not?

Composition of Ghee

Yes, ghee is rich in saturated fats—which is why just a teaspoon a day is sufficient. The table below, sourced from Wikipedia, outlines the composition of ghee:

Fats & Fatty Acids (per 100g of Ghee):

• Total Fat: 99.5g (153% DV)

• Saturated Fat: 61.9g (310% DV)

• Monounsaturated Fat: 28.7g

• Polyunsaturated Fat: 3.7g

• Trans Fats: 4g

• Omega-3 Fatty Acids: 1,447 mg

• Omega-6 Fatty Acids: 2,247 mg

Other Non-Fat Nutrients (per 100g of Ghee):

• Carbohydrates: 0

• Minerals: 0

• Cholesterol: 256mg (85% DV)

• Phytosterols: 0

• Vitamin A: 3,069 IU (61% DV)

• Vitamin B, C, D: 0

• Vitamin E: 2.8mg (14% DV)

• Vitamin K: 8.6 mcg (11% DV)

5 Reasons To Eat Ghee

Here are five compelling reasons to consume ghee daily especially if your are vegeterian:

Monounsaturated Fats (MUFA):
Ghee contains MUFA, which helps reduce LDL cholesterol, lowers the risk of breast cancer, and decreases irritability—as noted on Wikipedia.

Balanced Omega-6 to Omega-3 Ratio:
The human body needs a balanced intake of Omega-3 and Omega-6 fatty acids. However, most vegetable oils (like olive, soybean, safflower, etc.—except flaxseed oil) lack sufficient Omega-3s. Ghee serves as a reliable source of Omega-3s.

Source of DHA:
DHA is vital for mental health and cancer risk reduction. It’s absent in plant oils and present only in animal fats. Therefore, ghee is a valuable source of DHA in a vegetarian diet—an alternative to fish oil capsules or DHA-fortified health drinks for children.

Conjugated Linoleic Acid (CLA):
A study on rats showed that CLA-rich ghee increased antioxidants, reduced bad cholesterol, and boosted good cholesterol levels more effectively than soybean oil. While the study was animal-based, our ancient traditions and Ayurveda have long endorsed regular ghee consumption.

Rich in Vitamins A and E:
These vitamins have antioxidant properties that help the body combat free radicals produced by physical, chemical, or emotional stressors.

How to Eat Ghee?

Ghee has a high smoke point (204°–260°C), beyond which it begins to degrade. Therefore, it’s best consumed at moderate temperatures—spread over chapattis or mixed into rice. Children, due to their growing brains and bodies, need more ghee. Instead of solely depending on DHA-fortified drinks like Bournvita or Horlicks, consider adding ghee to your child’s diet.

Important: If you have a personal or family history of high cholesterol, heart disease, or other metabolic conditions, consult your physician before incorporating ghee regularly.

Many of us, especially teenagers, wrongly believe that ghee is fattening or harmful. It’s time to move past this myth. Including just half to one teaspoon of ghee daily can offer remarkable benefits for your skin and overall health. I can personally vouch for its effectiveness.