What are the benefits of bone broth?
Bone broth is one of the most nutrient-dense, healing foods for the digestive system and a healthier way of helping resolve symptoms related to poor digestion and other health concerns.
Read all about the top 8 benefits of bone broth:
1. Bone broth soup is rich in nutrients.
The bones themselves are rich in vitamins and nutrients, including calcium, magnesium, and phosphorous. Tissues and bones also contain collagen. Cooking collagen turns it to gelatin, which provides the body with amino acids, the building blocks of proteins. Therefore brewing connective tissue into bone broth provides the body with natural compounds from the cartilage. Chicken bones are the most popular bones used to make bone broth however, it may be best to include many different types of bones and tissues for the highest amount of nutrients.
bone broth provides essential nutrients, minerals and electrolytes, including Vitamins A and K, fatty acids, calcium, iron, zinc, magnesium, sodium, potassium, sulfate and fluoride.
By adding other ingredients, such as vegetables, to the broth it will increase the benefits of bone broth and add additional nutrients.
2. Bone broth can heal the gut and improve digestive function
People with inflammatory bowel disease or leaky gut syndrome will reap the benefits of bone broth because it is one of the best natural sources of collagen, the type of protein that forms the tissue in the lining of the GI tract. Collagen protects and soothes the lining of the digestive tract and can aid in healing IBS symptoms, Crohn’s disease, ulcerative colitis and acid reflux. Bone bone can also be hugely beneficial for a condition known as leaky gut syndrome which interferes with the body’s ability to digest food. By increasing your intake of bone broth and collagen you will help to strengthen the mucous membranes in the GI lining, closing any tiny junctures in this lining and stopping indigested food particles and chemicals from leaking out of the gut into the bloodstream.
3. Bone broth may protect the joints
Bone broth is a great source of gelatin, which is especially important in the joints. As we age the cartilage in the joints tends to wear down or shrink through continual use. This adds stress to the joints, which may become damaged.
A 2017 review from the Nutritional Journal suggests that both laboratory and animal studies show that gelatin supplementation increases the amount of collagen in the tissues. This may help protect the joints from this stress.
Consuming bone broth is a good way to add gelatin to the diet, which may help protect our joints, and may also help people who already have osteoarthritis.
A 2016 study in the Nutrition Journal looked at the effects of type 2 collagen in people who had osteoarthritis symptoms in their knees. The collagen came from the connective tissue of chickens.
4. Bone broth may help prevent muscle wasting
Many people use a liquid diet as a way of fasting and this leads to weight loss, which could also be due to muscle loss. However, during a bone broth fast, you still obtain amino acids, such as glycine and proline, that help prevent the breakdown of valuable protein tissue found in muscles. In fact, a bone broth fast might even help you with muscle recovery, by relaxing tense muscles naturally and reducing joint pain
Glycine is an important amino acid for building muscle strength, nutrients are delivered to the cells to be used for energy, controlling blood sugar levels and even synthesizing human growth hormone! Because glycine plays a role in the process of gluconeogenesis, which takes place in the liver, providing cells with an energy source even when little calories or carbohydrates are being consumed. Therefore, can help prevent sarcopenia, muscle wasting normally associated with aging.
5. Bone broth can promote better sleep
The amino acids found in bone broth may also aid sleep in some people. They act like inhibitory neurotransmitters for the production of chemicals and hormones that help us sleep. A 2015 study reported that the amino acid glycine is a safe therapeutic option that can be used to improve sleep.
People who take glycine before going to sleep may feel that they sleep better and feel less tired during the day, think clearly, stay motivated, and remember information better. Simply drinking a cup of bone broth before dinner may help provide this glycine.
6. Bone broth is a source of collagen known for its anti-aging properties
Collagen helps form tissues found in the skin that gives it its elasticity, strength, smoothness, and youthful look. In fact, studies have found that higher intakes of collagen are associated with increased hydration and a reduction in the signs of aging of the skin, such as sagging, wrinkles, lines and loss of plumpness.
It has also been reported that more collagen intake is known to decrease the appearance of cellulite, which develops due to the ack of connective tissue, which is made from collagen.
7. Bone broth supports gut and Immune Health
Chicken soup is an ancient remedy for illness, but modern research is now starting to understand its role in immune health. As we now understand that much of the immune system is in the gut, bone broth is especially helpful because of the high gelatin/collagen content. Drinking Bone broth can increase beneficial bacteria living in the gut, which are associated with a stronger immune system. Good bacteria in the gut otherwise known as probiotics can actually turn on certain genes that help regulate inflammation and reduce many unwanted symptoms.
Dr. Campbell McBride, says that gelatin helps “heal and seal” the gut, and in turn is helpful in reversing digestive problems.
8. Bone broth may support weight loss
Bone broth may also help people lose weight, as it is high in protein, which helps the body feel fuller for longer.
Drinking bone broth or making a simple soup may be a beneficial way to add more protein to the diet and feel more satisfied with a meal without consuming too many calories.
How to make bone Broth
Ask the butcher for organic beef bones or save bones from other meals such as a roast chicken. The chicken carcass that is complete with all skin and claws may make a great base for a bone broth.
To make homemade bone broth, try the following recipe:
- 2lbs of bones (organic)
- 1 gallon of water
- 3 carrots
- 3 parsnips
- 1 onion salt and pepper
- 1 clove of garlic
- 2 TBSP Apple cider vinegar
- 1. Roast the bones in the oven first, this improves the flavour. Place them in a roasting pan and roast for 30 minutes at 350°F.
- 2. Place them in a large pan or slow cooker and pour cool water and the apple cider vinegar over the bones. Let this sit for 20-30 minutes, the acid from the vinegar helps to extract the nutrients from the bones
- 3. Boil the bones vigourously for 10 minutes, then reduce to a simmer for 12-24 hours.
- 4. During the first few hours of simmering, you’ll need to remove the impurities that float to the surface. A frothy/foamy layer will form and it can be easily scooped off with a big spoon. Throw this part away. Grass-fed and organic animals will produce much less of this than conventional animals.
- 5. Remove from heat and let cool slightly. Strain using a fine metal strainer to remove all the bits of bones
- 6. Store in a gallon size glass jar in the fridge for up to 5 days, or freeze for later use
- 7. Adding vegetables – Roughly chop and add the onion, carrots, and celery to the pot and cook for a further 30 minutes.
- 8. Add the garlic and any salt, pepper, spices, or herbs, if using.
- 9. Store in a gallon size glass jar in the fridge for up to 5 days, or freeze for later use