Why butter should be included in your diet

pixabay.com

For several decades, there was a firm belief that butter could have an extremely negative effect on coronary vessels and the cardiovascular system as a whole. This perspective was especially prevalent in the 1970s and 1980s when more and more nutritionists and doctors began blaming animal fats for increasing the risk of atherosclerosis.

As a result, the reputation of butter suffered significantly, and many consumers began massively switching to margarines and various vegetable oils in the hope of finding a "healthy" alternative.

However, modern research shows that the role of butter in daily nutrition is underestimated, and its possible "harm" is often greatly exaggerated. The fact is that natural fats derived from whole cow's milk contain a whole complex of essential substances for the body, which are difficult to replenish from other sources.

Below we will consider the main reasons why butter deserves a return to your table (provided it is consumed in moderation and properly).

 

1. A source of easily digestible vitamin A

Butter contains one of the most convenient forms of vitamin A (retinol) for the human body. Retinol is responsible for:

  1. Endocrine system health: supports the normal functioning of the adrenal glands and thyroid gland, regulates hormonal balance and metabolism.
  2. Eye health: contributes to good vision, helps maintain visual acuity at dusk, and prevents "dry eye" syndrome.
  3. Skin and hair beauty: accelerates epidermal cell regeneration, enhances elasticity, and promotes skin renewal.
  4. Mucous membrane integrity: vitamins A and E, working together, help mucous membranes protect themselves from harmful environmental effects.
  5. Immunity boosting: retinol enhances the body's resistance to infections and accelerates recovery after illness.

A lack of vitamin A manifests as deteriorating vision (especially twilight vision), dry skin, brittle nails and hair, and a general decrease in immunity. It is worth noting that in butter, retinol is present in a bioavailable form, which increases the speed and completeness of its absorption.

 

2. A treasure trove of beneficial fatty acids

About 40% of the fat composition of butter is oleic acid, which:

  • Maintains healthy levels of "good" cholesterol (HDL) and helps reduce "bad" cholesterol (LDL).
  • Improves fat metabolism and helps the body use fats more efficiently for energy production rather than storing them in fat deposits.
  • Has anti-inflammatory properties, which is especially important in chronic inflammatory processes.

In addition to oleic acid, butter contains other fatty acids important for cell health. They participate in tissue regeneration (including nerve cells and brain cells) and enhance the absorption of fat-soluble vitamins (A, D, E, K). If such fats are avoided, the body may face a deficiency of several essential substances.

 

3. Butter quickly gives a feeling of satiety and helps control appetite

Butter is a high-calorie product, but this feature benefits those who strive for rational nutrition. Even a small piece of butter:

  1. Speeds up the onset of satiety. Due to its content of fats and fatty acids, the body quickly receives a signal of fullness, reducing the risk of overeating.
  2. Provides energy for active activities. Fats from butter are easily and almost immediately converted into energy needed for muscle work.
  3. Helps keep warm in cold weather. Body heat production increases due to the rapid utilization of fats, which is especially relevant for residents of northern regions.

Moderate consumption of butter does not cause rapid weight gain because the energy value of the product is used by the body here and now, rather than stored "in reserve."

A slice of bread with butter

Image by freepik

 

4. Butter is rich in antioxidants

One of the most valuable components of butter is selenium. This trace element is known for its antioxidant activity:

  • Prevents cell damage by free radicals, thereby slowing the aging process.
  • Participates in enzyme synthesis to support the immune system.
  • Helps prevent atherosclerosis and some malignant tumors.

In addition to selenium, butter contains other antioxidants that work together to strengthen the body's defenses.

 

5. Butter supports joint health

Butter made from unpasteurized cream (most often found on farms where milk is not subjected to large-scale thermal processing) includes a unique component called the anti-stiffness factor (Wulzen factor). It is believed that it:

  • Reduces stiffness and pain in the joints in patients with arthritis and arthrosis.
  • Increases the elasticity of vascular walls, which is especially important for varicose veins.

Although such types of butter are not always available in regular stores, they can be found in specialized eco- or farm shops. Including this product in the diet can provide additional support in treating musculoskeletal diseases.

 

6. Butter is a source of iodine

For residents of regions far from the sea, butter can be one of the products compensating for iodine deficiency. Insufficient consumption of fish and seafood increases the risk of:

  • Hypothyroidism and other thyroid disorders.
  • Reduced cognitive functions and quick fatigue.
  • Metabolic disorders, leading to weight gain and other problems.

Regular consumption of butter in moderate amounts provides the body with an additional source of iodine, which helps maintain the endocrine system's function.

 

7. Butter strengthens the gastrointestinal tract and normalizes digestion

Butter is rich in fatty acids (e.g., glycosphingolipids) with antibacterial and anti-inflammatory properties. They:

  • Prevent the proliferation of harmful bacteria in the gastrointestinal tract.
  • Protect the mucous membranes of the intestines from damage.
  • Stabilize colon peristalsis, reducing the likelihood of constipation and diarrhea.

For people with a sensitive digestive system and those suffering from chronic gastrointestinal diseases, butter may be a gentler source of fats compared to some vegetable analogs.

Gastrointestinal health and digestion

stock.adobe.com

 

8. Butter contains a high amount of vitamin K

Vitamin K plays a crucial role in:

  1. The blood clotting process: a deficiency of this vitamin can lead to increased bleeding, slow wound healing, and other complications.
  2. Maintaining bone health: vitamin K participates in bone tissue mineralization and helps prevent osteoporosis.
  3. Reducing the risk of tooth decay: strengthens tooth enamel and positively affects oral health.

Regular inclusion of vitamin K-rich products in the diet is particularly important for older people, postmenopausal women, and anyone concerned about their skeletal system's condition.

 

9. Butter has a mild enveloping effect

In folk and traditional medicine, there is a simple recipe recommended for people suffering from peptic ulcers: in the morning on an empty stomach, drink a cup of strong black tea with sugar and add a tablespoon of butter. This "cocktail":

  • Provides a wound-healing effect due to the thin film formed by butter on mucous membranes.
  • Disinfects the stomach thanks to the tannins in tea.
  • Boosts overall energy levels due to sugar and easily digestible fats.

In the early stages of peptic ulcer disease, such a remedy can help scar small ulcers. However, it is essential to remember that it does not replace full treatment and consultation with a doctor.

 

10. Butter contains sodium butyrate

Sodium butyrate (a salt of butyric acid) is one of the key components of butter. Scientific studies indicate that it:

  • Enhances insulin sensitivity in cells, potentially helping to prevent type 2 diabetes.
  • Regulates cholesterol metabolism, reducing the risk of atherosclerosis.
  • Optimizes gastrointestinal function, as butyric acid is "fuel" for intestinal cells.

It is believed that people who regularly consume natural butter are less likely to face heart attacks and strokes. However, this is only true for a balanced diet and the absence of other serious risk factors.

Butter

stock.adobe.com

 

How much butter do you need and how to choose it correctly

The need for butter largely depends on age, gender, and lifestyle. Some recommendations:

  1. Children and adolescents: They need a full range of nutrients for growth and development, so a reasonable amount of butter (usually 10–20 grams per day) contributes to obtaining vitamins and fatty acids.
  2. Pregnant and lactating women: To support fetal development and milk production, the body requires additional resources, including fats. Moderate inclusion of butter in the diet can help replenish fat-soluble vitamins.
  3. Athletes and physically active individuals: Butter serves as a quickly available source of energy and essential nutrients.
  4. Older people: They also need fats to maintain brain function and prevent osteoporosis, but the dosage should be discussed with a doctor, considering overall health conditions.

When choosing butter, pay attention to:

  • Origin and production conditions. It is best if the butter is made from the milk of pasture-raised cows: they are not given additional growth hormones, and their diet includes natural feed, improving milk quality.
  • Fat content. Real butter should have a fat content of at least 82.5%, with water content not exceeding 0.016%. If the composition lists vegetable fats or other additives, it is no longer pure butter but a spread or margarine.
  • Shelf life and storage conditions. A natural product without preservatives has a relatively short shelf life. It should be stored in the refrigerator and packaged in a way that protects it from light (otherwise, the fat may oxidize).

High-quality butter always consists only of natural cream, without impurities or artificial ingredients. The color may slightly vary depending on the season: in winter, cows receive less fresh grass, and the butter is often lighter.

 

Modern scientific data and dietary recommendations confirm that butter can bring significant benefits to the body if included in the diet in moderation and under the general principles of healthy eating. It contains a range of valuable vitamins, minerals, antioxidants, and fatty acids that are hard to replace with other products. It supports hormonal balance, aids the digestive system, participates in the prevention of various diseases, and provides quick satiety.

Despite being previously considered one of the main "culprits" of cardiovascular diseases, it is now clear that not all animal fats are equally harmful, and their impact on our health is much more complex than previously assumed. The key is to consume butter in moderation, choose a high-quality product, and take into account the individual characteristics of your body. In this way, butter becomes not just an element of the daily meal but a full-fledged part of a healthy balanced diet.