Butter isn't a superfood – but does it have nutritional value?

It's hard to find people who don't like the taste of butter, from the rich creamy flavor it gives toast to the tenderness it brings to baked goods. Health and nutrition guidelines generally don't recommend regular consumption of large amounts of butter, which may not be surprising, but it can definitely have a place in a healthy, balanced diet. While the main benefit of butter may be that it adds a delicious flavor — which is key to enjoying moderation — nutritionists help list some of the nutritional benefits of butter.

Does butter have nutritional value?

Butter is mostly made up of fat, and unfortunately, it's not the kind that's good for heart health. The fats in butter are a source of taste, and fats are essential for us to make hormones and store fat-soluble vitamins. But because it's not a heart-good fat, it does need to be consumed in moderation.

However, butter does provide some key nutrients. First, it contains vitamin B12, which is important for energy, bone health, and preventing anemia. It also contains small amounts of vitamin A, which can promote bone and eye health, as well as immunity. In addition to fat, butter also provides a satisfying amount of protein.

While butter itself doesn't add much nutrient, it's a great cooking fat and stable in heat (unlike vegetable oil, which doesn't convert into trans fats when heated), and the fat content in butter also increases the absorption of essential vitamins in the foods it goes with, namely vitamins A, D, E, and K. Without fat, we can't actually absorb these vitamins properly. ”

Choosing grass-fed butter can provide a wider range of fatty acids that support our cardiovascular health. Also, if you're sensitive to dairy, ghee, or clarifying butter, it might be a better choice.

How much butter should you eat per day?

Since butter is a source of saturated fat, it should be limited to 1 tablespoon per day. The recommended total intake of all forms of saturated fat is 3 tablespoons per day, because saturated fat in foods may sneak into your day without you even realizing it, limiting your intake to 1 tablespoon per day can help you avoid exceeding the entire daily recommendation.

If you prefer butter smeared on bread or baked goods, it's easy to keep your intake low, as the butter smeared on bread or baked goods is usually enough to provide flavor and make you feel satisfied. It is recommended to eat less butter, such as adding a teaspoon of butter to a slice of bread, or using a small amount of butter when grilling fish to increase the taste and prevent dryness. If possible, choose unsalted butter to reduce the amount of sodium in your diet.

Because butter is high in saturated fat and has potential effects on heart health, be aware of butter intake. But like most things, moderation is key, so butter can easily have a place in any smart and balanced diet.