Butter is a dairy product made by churning fresh or fermented cream or milk until it reaches a semi-solid state. It is a classic and iconic ingredient found in many dishes, from toast and muffins to steak and mashed potatoes.
But butter has been demonized over the years as an unhealthy food. So is butter healthy or not?
The answer is complicated. Butter contains both beneficial and harmful components, making it neither inherently good nor bad for your health.
On the plus side, butter is a natural source of several vitamins and minerals, including vitamin A, vitamin D, vitamin K2 and selenium. Vitamin A is essential for good vision and immune system function, while vitamin D helps maintain strong bones and teeth. Vitamin K2 plays an important role in blood clotting and calcium absorption, while selenium functions as an antioxidant.
Butter also contains fatty acids that may have beneficial effects on health. One type of fatty acid found in butter — conjugated linoleic acid (CLA) — has been linked to improved weight management and reduced inflammation.
However, there are potential drawbacks to consuming too much butter as well. Butter is high in calories and saturated fat — two nutrients linked to weight gain when consumed in excess. Additionally, some research suggests that diets high in saturated fat may increase your risk of heart disease.
Bottom Line:
Overall, butter is neither healthy nor unhealthy — it simply contains both beneficial nutrients as well as potentially harmful ones. To enjoy the benefits of butter while minimizing its drawbacks, limit your intake to 1–2 tablespoons per day as part of a balanced diet that includes plenty of fruits and vegetables.
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