7 Ghee Nutrition Benefits & Weight Loss Benefits

According to ancient Ayurveda, Ghee is full of essential nutrients, fatty acids, antibacterial, antifungal, antioxidants and antiviral properties. It is cool, sweet & full of saturated fat. You can add 2 teaspoons of ghee to your cooked food during lunch or dinner or you can use it in cooking. If the ghee is in the solid state then warm it for some time till it becomes liquid. Keep in mind that if ghee is very old then it is more effective & costly.

Ghee or clarified butter is sometimes used as an substitute to regular cooking oil. Commonly used in Indian and Middle Eastern dishes. Ghee is 99.9% fat & 1% moisture along with some fat-soluble vitamins, charred milk protein fractions among others. Although the fatty acid profile of ghee is complicated, most of it consists of saturated fat & cholesterol. Because it is made with saturated fat, it does not spoil at room temperature and has high smoking point. It is naturally rich in antioxidative properties too.

Ghee Nutrition Facts

A tbsp of ghee is usually found to contain 112 calories. The serving size here is 1 tbsp = 13gm.

Saturated fat7.9g
Trans fat0g
Total carbohydrate0g

A study which was conducted to understand the fatty acid composition in ghee prepared by the 2 methods found ghee or clarified butter to be a good source of DHA or docosahexaenoic acid. DHA is the most popular omega-3 fatty acid. Omega-3 fatty fats comes under essential fats category which need to be derived from the diet because our body can’t produce it. So the world turned to fish oils, flaxseeds & walnuts. Alas! All weight loss enthusiasts prefer to only see the fat in ghee and not its composition (Omega-3 fatty acids).


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There are studies abound which find that DHA helps to reduce the risk of certain conditions such as heart attack, cancer, insulin resistance, arthritis and even attention deficit hyperactivity disorder (ADHD).

  • Moreover, Ayurveda believes that ghee contributes to longevity and protects the body from various diseases.
  • In addition, ghee is believed to improve absorption of fat-soluble nutrients, nourishes and lubricates the joints, improves memory (the DHA connection) among other benefits.
  • As mentioned in the International Dairy Journal, it was shown that ghee is a rich source of conjugated linoleic acid, which is now an established anti carcinogen.

Ghee contributes to all this because of antioxidants & essential fatty acids.

Ghee Nutrition Benefits in Weight Loss

Since ghee is rich in not only omega-3 (DHA) but also in omega-6 fats (CLA), it can be useful for weight loss. Omega-6 fatty acid have shown to help increase lean body mass while reducing fat mass. In addition, nutritionists also find that ghee aid in mobilizing fat cells to be burnt for energy. All that helps in weight loss & weight management. Want to know how much desi ghee is fine for weight loss? Watch the video given below.

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Desi Cow Ghee Health Benefits

Rich in fat-soluble vitamins

Ghee is rich in fat-soluble vitamins such as vitamins A, D, K & E. The benefits of fat-soluble vitamins are:

  • Vitamin A helps in cellular development, healthy teeth as well as improving bone health.
  • Vitamin D improves calcium absorption & helps to prevent body inflammation.
  • Vitamin E enhances wound healing processes & also helps the immune system.
  • Vitamin K helps in regulating blood-clotting activities.

Source of short chain fatty acids

Our stomach is inhabited by tiny microorganisms which ferment fiber to release many short-chain fatty acids. Butyric acid is one among them. Preliminary research articles find the great benefit of butyric acid and even attribute anti-cancer property to it. Ghee is naturally rich in butyric acid which makes it an immune building agent. Those people with digestive tract issues may not produce enough butyric acid. Hence they will benefit from consuming ghee.

Ghee contains linoleic acid

One of the many ghee nutrition health benefits is that it is rich in omega-6 fatty acid conjugated linoleic acid (CLA), which is also a precursor of essential omega-3 fatty acid DHA. CLA is found to be helpful in modifying the body composition and different heart-related risks. Moreover, CLA has shown results in reducing body fat levels & having good impacts on the glycemic profile. Also, studies have suggested that DHA plays an important role in the behavior and cognition aspect. DHA being the building block of brain and the eye tissues, helps in healthy vision along with improved concentration and learning as well.

Good for the eyes

As reviewed in the Journal of Biological & Scientific Opinion, ghee possesses rasayana property which imparts its utility in preventive ophthalmology. In Ayurveda, it is used in the form of anjana and mixed with other Medicines to treat eye ailments and specifically, vata related eye disorders.   

Even when ghee is heated with different herbs, concoctions, and liquids, it is known as medicated ghee. This ghee acts as a medium for better absorption of medicines in the cornea region (because of both hydrophobic and hydrophilic areas in the cornea) and hence, effective treatment of the eye disorders.

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Read our blog- Benefits of desi cow ghee for weight loss, a teaspoon daily on empty stomach will help you lose weight

Revered as a medicinal fat by Ayurveda

Ayurveda attributes medicinal properties to ghee. Hence it might be a good idea to saute your spices in a teaspoon of desi cow ghee. The aroma will not only whet your family’s appetite but it will also result in better absorption of the pro-health compounds in spices as ghee is considered as an efficient nutrient vehicle or transporter. Not surprisingly, why ghee nutrition appeals the Ayurvedic industry that uses ghee as a base for preparations of many medicines.

Helps in healthy digestion

Studies have found that the characteristics of ghee enhance gastric juices which in turn means better digestion. Ghee assists in digestion by lubricating the gastric lining & maintaining the stomach acid balance. Gastric juice contains enzymes which help in breaking down foods. So a teaspoon of cow ghee over chapati does more than just moisturize it.

Nature provided moisturizer

Ghee acts as a natural moisturizer. And we do not mean it only by superficial application. Our skin, membranes have phospholipids or fats in them. By consuming essential fats found in cow ghee, you can ensure good skin health not just from the outside, but from the inside too.

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