Butter: Health Benefits, Nutritional Values, Precautions, And Recipe

Butter: Health Benefits, Nutritional Values, Precautions, And Recipe


Butter is a dairy product that forms when milk or cream is churned, either from a fermented or a fresh source. It is traditionally derived from animal milk.,most commonly cows, so butter as with most dairy products is produced mainly in areas with cows. It is actually a very beneficial part of our diet that can improve our immune system, regulate hormones, protect vision, boost metabolism, etc.

Nutrition Facts:

It is rich in vitamins A, D, E, and K.It also contain essential minerals like manganese, iodine, zinc, copper, etc. Butter is mainly composed of fats, not all of which are harmful and many of which are essential to human health.

Nutrients Values

Water 16.17
Energy 717
Protein 0.85
Total Lipid 81.11
Carbohydrates 0.06
Fiber 0
Sugars 0.06
Calcium 24
Iron 0.02
Magnesium 2
Potassium 24
Sodium 11
Zinc 0.09
Thiamine 0.01
Riboflavin 0.03
Niacin 0.04
Folate 3
Vitamin A 684
Vitamin D 0
Fatty acids 50.49
Cholesterol 215

Health benefits:

1. Powerful antioxidant:

Natural butter contains high levels of carotene, an essential nutrient for human beings. Carotene contributes to human health in two ways, either turning into antioxidants or converting into vitamin A. These antioxidants are anti-infectious and can provide a boost to your immune system.

2. Reduced intestinal conditions:

It also contains glycosphingolipids. This special type of fatty acid can protect your body against a number of gastrointestinal issues and conditions, by contributing to the mucus layers along the membrane and making it more difficult for bacterial infections to bind to functioning receptors.

3. Better thyroid health:

Butter contains HDL cholesterol, also considered good cholesterol. This omega-3 fatty acid actually reduces the presence of omega-6 fatty acid which can clog up arteries and lead to heart attack, stroke.

Butter has more vitamin A than any other vitamins, so if you have thyroid issues or want to prevent them from occurring be sure to include butter in moderate amounts in your diet.

4. Eye care:

Beta-carotene, which is found in such high levels in butter, has long been known as a booster for eye health.
It also decreases the risk of angona pectoris and other eye-related conditions.

5. Arthritis prevention:

Butter contains a rare hormone-like substance that can only be found in butter and cream. It is called the Wulzen factor, and it protects the people from calcification of joints, which leads to arthritis.

6. Improved bone health:

Butter is also rich in essential minerals, like manganese, zinc, copper, and selenium. These are all important elements in maintaining bone health and stimulating bone repair and regrowth.

Side effects of butter:

1.Butter contains unhealthy cholesterol and if it is consumed too much it can lead to many health problems, like heart diseases, cancer, obesity, and all other related health conditions that accompany those.

Fun facts of butter:

  1. Butter has no artificial trans fats which are associated with bad cholesterol.

2. It has omega 3 and 6fatty acids and it is also a source of vitamin A which is great for hair, eyes, and skin.

3. India is the largest producer of butter.

4. Color of your butter actually depends on the diet of the cow the milk came from. The more Carotene a cow gets from eating hay the more yellow you will see in your butter.

5. Butter helps you lose weight.

How to buy and store butter?

  1. Butter can be stored in the fridge or freezer.

2. Salted butter and ghee can be even stored at room temperature so that it is always soft and ready to be used.

Precautions :

  1. Despite the health benefits of butter, don’t forget that it is mainly composed of fats which can create havoc on certain people, particularly those with poor diets, obese, and people who are trying to lose weight.

2. It does contain unhealthy cholesterol and if too much is consumed it can lead to many health problems such as heart disease, cancer, obesity, etc.

North Indian Dish:

Paneer butter masala:

Nutrients Facts:

Nutrients Values
Energy 476 calories
Protein 15.3g
Carbohydrates 22.2g
Fiber 2.3g
Fat 36.2g
Cholesterol 17mg
Sodium 73.8mg


1.1/4 cups paneer cubes.
2.2 1/2 tbsp butter
3.2 tsp oil
4.1 cup chopped onions
5.2 cloves
6.2 cardamoms
7.1 small stick cinnamon
8.1 1/2 cups chopped tomatoes
9.8 cashew nuts
10.1/2 tsp coriander powder
11.1 tsp chilli powder
12.1 bay leaf
13.1/2 tsp ginger
14.1/2 garlic
15.1/2 cup milk
16.1/2 tsp kashmiri red chilli powder
17.1/2 tsp garam masala
18.1 1/2 tsp fresh cream
19.1 tsp dried fenugreek leaves
20.Salt to taste
21.2 tbsp finely chopped garnier.


1.Heat 1/2 tbsp of butter and oil in a deep non-stick pan, add the onions, cloves, cardamom, and saute on a medium flame for about 2 to 3 minutes.
2.Add the tomatoes and mix well. Cook on a medium flame for about 3 to 4 minutes.
3.Add the cashew nuts, coriander powder, and chili powder. Mix well and cook on a medium flame for about 2 minutes.
4.Switch of the flame and cool slightly, transfer to a mixer and add 1/4 cup of water and blend it smooth.

5.Heat the remainign2 tbsp of butter in a pan, add the bay leaf, ginger paste, garlic paste, and saute on a medium flame for 30 seconds.
6.Add the tomato0-onion puree, milk, Kashmiri red chili powder,garam masala, and salt. Mix well and cook on a medium flame for 5 minutes,
7.Add the fresh cream and dried fenugreek leaves and mix well. Cook on a medium flame for 30 seconds.
8.Add the paneer, mix well, and cook on a medium flame for about 2 minutes.
9.Garnish it with coriander and serve hot.

South Indian Dish:

Butter Dosa:


1.3cup dosa rice
2.1/2 tsp methi / fenugreek seeds
3.1 cup urad dal
4.2 cup puffed rice
5.1 1/2 tsp salt
6.Oil for roasting
7.Butter for roasting


1.Blend 1 cup soaked urad dal to smooth paste.Add water if required.
2.Transfer the smooth and fluffy batter of urad dal into a large bowl.
3.In the blender blend 3 cups of dosa rice,1/2 tsp fenugreek to slightly coarse paste .Add water if required.
4.Transfer the rice batter to the bowl of urad dal batter.
5.Take 2 cups of washed and squeezed puffed rice in a blender.
6.Blend to a smooth paste
7.Mix well.

8.Cover and rest in a warm place for about 8 to 10 hours.
9.Add 1 1/2 tsp salt to the batter and mix well.
10.Heat the pan and pour a spoonful of batter.
11.Spread out in a circular motion slightly thick than regular masala dosa.
12.Spread a tsp of oil from the sides of the dosa.
13.Add 1 tsp of butter spreading all the sides of dosa.
14.Roast the dosa to a golden brown on both the sides.
15.Finally fold the dosa into half and serve with chutney and potato bhaji with more butter.

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