Somehow, for the last few generations, many of us have bought the lie that animal fats are unhealthy and that we should avoid them at all costs. Cholesterol is dangerous—it will clog our arteries and ultimately cause heart disease. But is this actually true? Or have we been misled by outdated science and fear-driven narratives?
I remember growing up in the early 2000s when my mother thought low-fat and fat-free were the healthiest options. We drank 1% milk, and it was drilled into my head that whole milk was horrible for my health. We also replaced butter with margarine—something to this day I will never be able to understand. Anything containing fat would make me gain a ton of weight and harm my health—but processed foods were okay to consume. Animal fats were pushed out and replaced with seed oils. Makes a lot of sense, right?
If we look at what our ancestors ate in the 20th century and prior, meat and animal fats were at the center of their diets. Organs, fatty cuts of meat, fish, eggs, and raw, full-fat dairy were consumed regularly. It was common for an entire animal to be used and eaten—fat and all, whereas today, we grab only certain cuts of meat off the shelves at the grocery store, and much of the left-over animal is discarded by butchers. Diet was intuitive, localized, and free of processed food. Teeth, bones, immune systems, and memories were stronger.
Yes, there are fats in plant-based foods, but animal fats are much more bioavailable for our bodies and provide certain nutrients that plant-based fats can’t. What if the consumption of animal fats really could improve our overall health and make us more resilient?
Animal Fats vs. Plant-Based Fats
You may be thinking to yourself, “Well, there are also vitamins in plant-based fats!” And you’re not wrong. But our bodies have to do so much work to convert those vitamins derived from plants into usable substances by our bodies, and sometimes our bodies can’t do that super efficiently. It’s super challenging if you have a gut or thyroid imbalance.
This makes me think that a diet lacking animal products can’t be good for long-term, sustainable health and explains why so many who follow a plant-based diet have several vitamin deficiencies. I was a vegan for 7 years, and by year 7, my teeth, digestion, brain alertness, and hormones greatly suffered. And I still feel like after 3 years of consuming animal products, I am still slowly repairing my body and my health.
For instance, one tablespoon of ghee has double the amount of vitamins as a tablespoon of avocado oil. And while you could eat more avocado oil, you can’t guarantee that your body will actually absorb it, whereas your body will utilize ghee immediately.
The Essential Vitamins
The reality is that our bodies absolutely need bioavailable fats to flourish, and the best source is animal fats. Animal fats are packed with some of the most essential vitamins and minerals our bodies need to thrive, like vitamins A, D, E, and K2. Let’s break down these vitamins, why they’re essential, and why getting them from animal sources makes all the difference:
Vitamin A
Vitamin A is an essential nutrient that plays a huge role in our body’s health. It benefits our vision, supports the growth of immune cells, promotes cellular and skin regeneration, hormone production, and even supports fetal development.
Vitamin A foods and fats: liver, grass-fed butter and ghee, egg yolks, grass-fed tallow
Vitamin D
Yes, sunlight is the best source of vitamin D, but it can be hard to always get the essential sunlight exposure we need. Some animal foods and fats are high in vitamin D3 and are just as bioavailable as sunlight. Vitamin D’s most important benefit is that it helps the body absorb calcium. It also helps regulate mood and supports healthy immunity.
Vitamin D foods and fats: fatty fish, egg yolks, pork lard, grass-fed butter and ghee.
Vitamin E
Vitamin E is important because of its antioxidant properties that protect cells from damage and help rid the body of free radicals. It also supports red cell production and helps our bodies absorb vitamin K better. And yes, of course, many plants are loaded with vitamin E, but too much vitamin E can actually harm your body’s metabolism. Whereas vitamin E from animal fats is way more balanced with other fat-soluble vitamins, so it works in harmony with your body and other nutrients.
Vitamin E foods and fats: liver, fatty fish, grass-fed butter and ghee, grass-fed tallow, pasture-raised lard, egg yolks
Vitamin K2
Vitamin K2 is a nutrient that is important for bone, heart, and oral health. While plant-based foods are full of vitamin K1, our bodies can’t convert it well to vitamin K2. The only foods that contain vitamin K2 are animal products. Vitamin K2 regulates calcium in the body, helping direct it to bones and teeth, meaning it helps prevent calcification of arteries and tissues in the body.
Vitamin K2 foods and fats: grass-fed butter and ghee, egg yolks, grass-fed aged cheese, liver, full-fat dairy, fatty meats.
Animal Fats on Brain Health
Did you know that 60% of our brains are made up of fat? It makes sense to me how common dementia and Alzheimer’s are today, in a time when the idea of fat-free, highly processed foods, and a seed oil diet has been bought by the masses and believed to be healthy.
Our brains quite literally require the consumption of high-quality fats to function. And cholesterol, which is only found in animal fats, is responsible for neuronal repair, synapse formation, and memory retention. Vitamins A, D, E, and K2 all play a huge role in brain health—supporting memory, neuronal growth, serotonin and dopamine production, brain cell protection, detoxification, and myelin production. A lack of animal fats in our diet can lead to weaker cognitive function, increased brain inflammation, and a greater risk of dementia and Alzheimer’s (S).
Teeth and Bones
Our bone and tooth health are greatly impacted by whether our diet has animal fats or not. Dr. Weston A. Price, a pioneer in nutritional dentistry, found that cavities and tooth decay are the outcome of poor nutrition, and that a diet high in animal fats can maintain healthy teeth and bones, and even reverse deterioration. Vitamins A, D, and K2 work together to remineralize teeth, strengthen enamel, and maintain bone density. Vitamin K2 is absolutely necessary to help calcium absorb into bones and teeth, making them strong.
Immunity
I’m sure when you think of immunity, you think of vitamin C-rich foods, but animal fats are one of the most underrated sources of immune support. Remember how grandma always loved to give you chicken soup when you were sick? That’s because chicken bone broth is packed with vitamins A, D, and K2, all of which support the immune system in their own unique ways. Vitamin A strengthens mucosal barriers in the gut and lungs, making it harder for pathogens to pass through. Vitamin D helps reduce inflammation, and vitamin K2 supports immune cellular activity. Some animal fats, like butter, have linoleic acid, which has antimicrobial properties.
Hormone function
Did you know that hormones are made up of fats? When I found that out, everything clicked into place for me. In my 7th year of being vegan, my hormones were completely thrown out of whack, especially my reproductive hormones. My PMS was getting worse, I was getting sharp hairs on my chin, and my periods were becoming irregular. My diet was completely void of any animal products, and my hormones suffered.
Cholesterol, which comes from animal fats, is the number one building block of reproductive hormones; without it, you will likely have an imbalance. This can cause irregular periods, and it can even cause fertility issues. Women especially need animal fats for healthy ovulation and progesterone levels. Animal fats help regulate thyroid hormones, which control your energy and metabolism. They also help regulate and nourish your adrenal glands, which are responsible for cortisol and inflammation.
Blood sugar regulation
Regulating your blood sugar is important because insulin spikes that are too frequent or too intense over time can have lasting effects on your metabolism, and a thriving metabolism is necessary for energy and ridding the body of bad cells. Animal fats play a big part in blood sugar balance because they digest slowly, which keeps blood sugar levels steady and provides a more sustained energy release. Animal fats also support insulin sensitivity because they can help slow the absorption of carbs and make it easier for your body to manage glucose.
How can you incorporate more fats?
You might wonder, “Well, how can I get this fat into my diet?” Maybe you already eat a lot of meat, but don’t really love eating sticks of butter. I totally get it. The way I find it easiest is cooking strictly with animal fats at every meal and sometimes adding extra butter on top when I am finished. I also try to eat a lot of full-fat dairy daily and fattier cuts of meat instead of lean.
I’ve also learned that where you source your fats matters—grass-fed or pasture-raised is always the best option. Factory-farm meats and fats can cause inflammation because of the animals’ diets during their lives. Always try to source locally when you can—it’s better for your health!
