Bone broth is one of the hyped health foods that is believed to benefit the body. Due to its high content of collagen, gelatin, and amino acids, it is assumed to support joint health, improve the digestive system, and boost the immune system.
However, it is important to note that there is limited scientific evidence to support these claims. More research is needed to understand the potential health benefits of bone broth fully.
What is bone broth?
Bone broth is a liquid made by simmering bones, usually from chicken, beef, or fish, in water for an extended time, often with the addition of vegetables and spices.
The slow simmering process extracts collagen, gelatin, and other beneficial nutrients from the bones, resulting in a nutrient-rich and flavorful broth.
It can be consumed on its own or used as a base for soups, stews, and other dishes.
Nutritional value of bone broth
Bone broth is a nutrient-dense and flavorful broth that is rich in several key vitamins and minerals.
- Amino acids: They are the building blocks of any protein molecule. Bone broth contains several amino acids, including glycine, proline, and glutamine. These amino acids have been linked to various health benefits, including improved sleep, gut health, stress reduction, and immune function.
- Protein: Bone broth is high in protein, with some types containing up to 9 grams of protein per cup. Protein is essential for building and repairing tissues in the body.
- Collagen: Collagen is a type of protein that is found in connective tissues throughout the body.
- Gelatin: Gelatin is a protein that is derived from collagen. It is found in bone broth and may support digestive health and skin health.
- Minerals: Bone broth is a good source of several minerals, including calcium, magnesium, and phosphorus. These minerals are essential for building strong bones and teeth.
How does bone broth benefit the body?
To know the benefits of bone broth, we need to understand the role of proteins in the body.
Proteins are macromolecules consisting of 10 to 100 amino acid units linked together by peptide bonds.
Each protein has a different role depending on its shape.
In general, proteins ensure the maintenance of cell health, growth, and repair. They support the immune system and brain function. They also provide energy during intense exercise.
Now, bone broth contains big protein molecules that require breaking down into amino acids, during digestion, for adequate absorption by the intestines.
Once absorbed, the body reconstitutes the needed proteins and sends them wherever they are needed.
So, consuming bone broth does not guarantee the rebuilding of collagen in the body. Instead, it provides the latter with the necessary elements to repair itself when needed.
However, bone broth does contain glutamine, which is used to repair intestinal cells, therefore healing the gut lining.
Bone broth also makes glutamine available, which is one of the brain’s important neurotransmitters.
Another abundant component in bone broth is Glycine. This is a crucial amino acid that reduces cell damage, provides energy, and rebuilds collagen needed for joints bones, and skin health, It also improves sleep and promotes heart and liver health.
How much bone should we consume?
Like anything in life, moderation is key. I do not favor excess or religious consumption of anything unless we are sick, and bone broth is no different.
As mentioned earlier, bone broth contains glutamine breaks down into glutamate, which is an important neurotransmitter. It stimulates a nerve cell, ensuring the proper transmission of chemical messaging. It also makes the calming neurotransmitter GABA, which helps with relaxation and sleep.
In excess, glutamate turns into a neurotoxin by overstimulating the nerve cells leading to their damage and even death. It has been linked to many nervous system-related diseases, such as Alzheimer’s, Parkinson’s, and stroke.
Another danger found in bone broth is high concentrations of lead.
In conclusion, according to some doctors, it is not recommended to regularly consume bone broth for three months in a row.
Being mindful of your diet consists of being balanced. Try to consume a variety of food to help the body stay healthy and maintain itself.
How to make bone broth?
Ingredients:
- Bones, skin, connective tissue of any animal of choice, chicken, turkey, beef, or lamb.
- Apple cider vinegar or lemon juice to help withdraw the collagen from the bones.
- Water
- Salt and seasoning to desire.
- Vegetables if you wish.
Direction:
- In a pot, place the bone, vinegar, and enough water to barely cover the bones.
- Allow to sit for a few hours or overnight.
- Add the seasonings and vegetables if using any.
- Bring to a quick boil, then reduce to a simmer.
- Allow it to cook for a full day up to two days.
- Strain and pour into jars.
- Store in the fridge or freeze. ( a rich broth turns gelatinous once cool)
How to consume bone broth?
Today, many athletes and health enthusiasts have replaced their morning coffee with a cup of bone broth. While this is a good habit and a great replacement, however, moderation is important.
So, you can drink bone broth straight, but the most common is to add it to soups and stews. I also like to use it for cooking pasta and rice. Add just enough to be completely absorbed, so nothing is wasted on the drain.
Which bone broth has more benefits?
Both beef and chicken broth have their benefits.
While poultry broth seems to have less fat, but a high in omega 3 and 6. So if you are watching your intake of those fatty acids, keep that in mind. Chicken broth is also low in calories, but richer in minerals that are essential for brain function and development.
According to Dr. Guntry, chicken broth is better than beef broth since it does not contain a certain sugar that is linked to heart disease and cancer.
On the other hand, beef broth is high in collagen and, therefore rich in glycine, which is crucial to maintaining cell health.
The bottom line is to vary your intake of bone broth to provide your body with the necessary elements to keep it functioning well. It is also important to take your doctor’s advice, especially if you have a chronic condition.
Resources
- International Sport Sciences Association Course
- Dr. Gundry podcast
- www.webmd.com/diet/health-benefits-bone-broth
- www.healthline.com/nutrition/glycine
- my.clevelandclinic.org/health/articles/
