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All About Ghee - Health benefits, How to Select, Store and Check for Adulteration of Ghee?

Introduction :

Ghee is used in most of the traditional foods of India. Festival foods are incomplete without ghee. It is natural taste enhancer as well as nutritional enhancer. It is loaded with nutrients specially fat soluble vitamins A,D, E and K. Ghee is a healthier option for sure to include in our everyday diet.

Well , the scenario in 90's was different when it came to ghee. There were myths saying the ghee contains high cholesterol and is bad for heart health . The fact is that ghee contains short chain fatty acids which are actually found in plant origin which is easily digestible and the presence of this short chain fatty acids makes it healthier option inspite of saturated fatty acids present in ghee.

Let us move on to the benefits of ghee :

1. Eases digestion and improves appetite :

Butyric acid present naturally in ghee helps in easy digestion. Regular consumption of ghee is known to prevent stomach ulcers and also improves appetite. 

Digestive, System, Human, Digestion

2. Protects Arteries :

Vitamin K present in ghee helps to prevent calcification of arteries.

Blood, Cells, Red, Medical, Medicine

3. Aids in weight loss :

Ghee is a source of Conjugated Linoleic Acid which helps in mobilising other fat cells to be burnt for energy and presence of essential amino acids helps in shrinkage of fat cells thus helping in weight loss.
That doesn't mean you can take ghee in large amounts . Take about 10 to 15 ml of ghee a day.  If  taken in large amounts it results in accumulation of fat cells.

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4. Lowers cholesterol levels :

Omega 3 fatty acids present in ghee helps in reduction of cholesterol levels.

5. Lowers Glycemic Index :

Ghee when applied over rotis , lowers the glycemic index of the food on which it is applied on making it suitable for diabetics too.

6. Strengthens bones :

Consumption of ghee helps in healthy bones too. It helps in increasing bone strength and stamina.

7.  Healthy joints :

Ghee helps in lubricating joints and improves flexibility. 
It is found that people who consume ghee on regular basis has reduced incidence of arthritis at older ages.

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8. Improves immunity:

Butyric acid present in ghee has anti inflammatory effects.  It increases immunity. 

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9.  Improves eye sight:

Vitamin A in ghee helps in eye health.  It prevents development of cataract and other macular disorders .

Beautiful, Close-Up, Eye, Eyebrows, Eyelashes, Eyes

10. High smoke point :

Ghee has high smoke point of 250 degree Celsius which makes it suitable for tempering and deep frying. 

11. Rich in antioxidants:

Ghee is rich in antioxidants.  It is known to prevent cancer.

12. Suitable for lactose intolerant too :

Even though ghee is made up of milk solids, it is suitable to all body types including people with lactose intolerance. 

Other External uses of Ghee :

Apart from taking ghee in diet internally, ghee can be applied topically. 

13. Skin :
Ghee acts like natural moisturiser for people with dry skin. Make a face pack using gram flour, ghee and milk .Leave it on your face till it dries. 

In India, ghee is used in infant massage. It helps to keep baby warm in winter along with nourishing the skin.

Apply 2 drops of warm ghee on your belly button . It helps in keeping your skin soft and supple.

Person Touching Hand

14. Hair :

It stimulates hair growth. Massage warm ghee with coconut oil on your scalp . It also prevents premature greying of hair.

Woman Wearing White Long-sleeved Shirt

How much ghee should you have on daily basis :

You can take 2 to 4 tsp of ghee( around 15 - 20 ml) on daily basis. 

If you are obese or any other major diseases limit the intake or take as per doctor's advice.

Storage instructions:

Store in airtight containers preferably in glass and steel containers. Avoid storing in plastic containers. Ghee doesn't get spoiled if you use dry and clean spoon. 

Including Ghee in every day life :

Ghee enhances the flavour of the food . You can add ghee on top of your regular rice curries , rotis and  bread .

You can also add ghee, pepper powder and salt to the regular steaming hot rice which is my personal favourite and comes to rescue on your lazy days when you are in no mood to cook. 

Why ghee is very important for children:

Children are growing up and need foods rich in calories and healthy fats . Ghee will give them required dose of calories to keep them energetic. 
It also helps in healthy Brain development. 
Being rich in fat soluble vitamins, it helps in stronger bones.
Increases immunity. 
A whole lot of Benefits from ghee to children.  Therefore, do not forget to include ghee in every day diet.

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How to check if your ghee is adulterated :

It is better to use homemade ghee . But not everyone has time and patience.  You can check the quality of ghee by a simple test. 

Heat a spoon of ghee , if it melts easily and turns dark brown colour it shows the good quality of ghee. If it takes time in melting and remain yellow in colour , the ghee may be adulterated. 

While selecting ghee look for

Texture of ghee - select the one with slight grainy texture .

Smell - Rich aroma. 

Colour- Golden.

Note : As per Ayurveda, never mix ghee with curd or honey. Equal proportions of ghee and honey leads to indigestion and has deleterious effect on our body.


Modern science has found the benefits of ghee recently which our ancestors knew and  included in our traditional foods. Despite its benefits, include ghee moderately in our diet and reap its benefits. If you found this blog informative please do share it with your family and friends.

Thank you.


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