Bone broth is a centuries-old culinary tradition that has experienced a resurgence in recent years, thanks to its numerous health benefits. This savory elixir is made by simmering animal bones and connective tissues over an extended period, typically 24 hours or more, resulting in a nutrient-rich broth, hence the name “bone broth”.
With that said, let’s explore seven benefits of bone broth and how to include bone broth into your diet every week!
What Is the Difference Between Bone Broth and Stock?
Bone broth is different from stock or regular broth because it is specifically made from animal bones. This unique composition allows essential nutrients like calcium, magnesium, potassium, phosphate, collagen, and gelatin, among others, to be extracted from the bones and marrow, making it a powerful supporter of gut health, bone strength, connective tissues, muscles, and blood. Additionally, its richness in collagen proteins contributes to healthier skin, hair, and nails. Bone broth is a fantastic way to enhance the nutritional content of soups and stews or enjoy it on its own. If you would like to make your own bone broth, I have put together a great a simple bone broth recipe that you can make in your slow cooker or Instant Pot.
Does Bone Broth Help Strengthen Bones and Offset Osteoporosis?
The answer is yes. Bone broth can help with strengthening bones and offsetting osteoporosis when paired with proper diet and exercise.
Bone broth is a nutritional powerhouse, packed with essential vitamins and minerals. It contains calcium, magnesium, phosphorus, and other vital minerals that support bone health including collagen. Collagen is one of the most abundant proteins in the human body. It has been referred to as the “glue” that holds things together. It is an essential nutrient for hair, skin, nails, and yes, bones. Collagen is a key player in providing flexibility and strength within the bone, making it an essential nutrient for counteracting osteoporosis (also known as brittle bone disease).
Collagen is especially beneficial for women, especially those going through menopause, as bone density tends to decrease significantly during peri-menopause and menopause.
When a woman enters menopause, oestrogen levels drop, which naturally protects bones. When this drops, your bones can become more susceptible to osteoporosis as they do not have as much protectant (oestrogen) supporting them anymore. This is why it is essential to make sure that you have a strong collagen source in your daily diet, as studies have shown that collagen is a great way to support and counteract osteoporosis. Bone broth is a great natural way to get that extra collagen in addition to other supporting minerals like calcium and phosphorus, both aiding in the overall strength of the bone.
Bone broth is also a fantastic source of essential amino acids, such as proline and glycine, which are essential for numerous bodily functions including immunity, which we will dive into later on in this post.
How Bone Broth Supports Strong Gut Health:
A healthy gut is crucial for overall well-being. When diagnosed with chronic illness, it is often best practice to first look at the overall integrity of the gut, as this is where all of the vitamins and minerals from food are absorbed. If the gut is not processing correctly it is noted as a “leaky gut” and can create a plethora of autoimmune issues with the human body. Therefore, it is essential to keep the gut strong as it supports immunity and overall wellness of the body.
Studies have shown bone broth to be an excellent aid in maintaining and supporting a robust digestive system. The gelatin in bone broth supports the lining of the digestive tract and can help soothe and repair the gut, making it a valuable component in managing conditions like leaky gut syndrome. It is also packed with essential probiotics (good bacteria). This is super helpful in managing inflammation and irritation within the gut microbiome.
How Bone Broth Supports Immunity:
Bone broth is a key player in fighting off illness and supporting immunity. Have you ever wondered why when you got sick growing up your mom gave you a bowl of soup and told you to drink the broth? Here’s why:
The amino acids found in bone broth, such as arginine, glutamine, and cysteine, have immune-boosting properties. Consuming bone broth regularly can enhance your body’s ability to defend against infections and illness. It also fights against inflammation and is packed with probiotics, as mentioned above, making it a great way to build up the good bacteria in the body and fight off the bad bacteria and infection. Bone broth is healing and anti-inflammatory. Which brings us to our next point!
Anti-Inflammatory Properties of Bone Broth:
Bone broth is rich in several amino acids including glutamine, glycine, and proline. In fact, bone broth is the only food that has all three of these essential amino acids, making it a fantastic elixir for fighting off inflammation in the body.
The minerals of which bone broth is made up of, calcium, potassium, and magnesium have also been shown to be super helpful in fighting off inflammation in the gut.
How Bone Broth Improves Skin, Nail, & Hair Health:
As mentioned above, bone broth is rich in collagen, which is helpful for maintaining elastin, an essential ingredient for youthful looking skin. The elastin found in collagen is helpful in decreasing the appearance of fine lines, visible wrinkles, puffiness, and other visible signs of aging. Collagen helps promote not only skin elasticity, but also skin moisture.
Collagen is also a binder of connective tissue. Remember, collagen is the glue of the body, it binds tissues together. With that being said, studies have shown that collagen is helpful in reducing cellulite. Cellulite forms due to a lack of connective tissue. If you are able to support your connective tissues, while maintaining a strong base of skeletal muscle mass, that is a great recipe for lowering cellulite in the body.
How Bone Broth Supports the Joints:
In addition, bone broth is also nutrient dense with gelatin, a natural cushioning agent found in your joints. Gelatin pads the cartilage between your bones. By regularly incorporating gelatin into your diet, it helps keep the gelatin found between your bones strong and is crucial for long lasting joints.
In fact, throughout my time as a personal trainer, we would oftentimes prescribe gelatin or bone broth to our clients if they were suffering from a joint injury. The gelatin would aid in healing the joint injury and would oftentimes help expedite the healing process as the body was being additionally supported throughout healing.
How Bone Broth Improves Sleep:
The amino acid glycine, found in bone broth, has been associated with improved sleep quality. Glycine helps stimulate the production of the hormone serotonin. Serotonin is responsible for elevating your mood, enhancing memory and thinking, and improving sleep as it helps calm the nervous system. Consuming bone broth before bedtime may help you relax and enjoy a more restful night’s sleep.
How to Incorporate Bone Broth into Your Diet:
There are numerous ways to enjoy the benefits of bone broth. You can drink it as a warm, comforting beverage, use it as a base for soups and stews, or even add it to recipes for extra flavor and nutrition. I do this all the time. If you are not a huge soup person like me, no sweat! There are several ways that you can still get bone broth into your weekly diet. For instance, you can substitute your water out for bone broth when making rice or risotto or you can add it into sauces when cooking. These are all great ways to add bone broth into your weekly diet.
In conclusion, bone broth is more than just a delicious, savory liquid; it’s a nutritional treasure trove that offers a wide range of health benefits. From supporting your gut and immune system to promoting joint health and improving your skin and hair, bone broth is a versatile and accessible addition to your diet. By incorporating bone broth into your daily routine, you can enjoy these health benefits and savor a comforting, time-tested elixir that nourishes your body from the inside out.
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