A beverage that once was commonly known among the paleo-diet lovers, the bone broth beverage has now reached a mass appeal as it becomes known for its restorative properties and immense nutritional benefits. Bone broth is made from connective tissues and animal bones – typically from fish, chicken, or cattle- that have been boiled into a broth and slow simmered with herbs, vegetables, and spices.
The simmering bones in water over a long period of time is what draws out all of its nutrients and minerals into the liquid. As a matter of fact, studies have shown that the amount of calcium and magnesium that are extracted from bones generally increase with cooking time. So why is everyone going crazy over this simple liquid now?
Although bone broth has only recently taken the Western world by a storm, it was actually around back when our ancestors were hunters and gatherers. Since food was hard to come by, throwing away anything edible was out of the question. So animal hooves, knuckles, bones, and other connective tissues were simmered, thus never going to waste.
In Asia, bone broth is hardly seen as a trend, as it never really went away. It has a rich history of being used in traditional Chinese medicines as a digestive tonic, blood builder, and kidney strengthener due to the presence of collagen, minerals, amino acids, and other healing compounds only found in bones and connective tissues. Bottled essence of chicken has even been prized for its ability to boost concentration in school-aged children.
So just what exactly are the benefits of bone broth?
When people hear of bone broth, they scrunch up their nose. Although admittedly, some of testified that it doesn’t smell or taste all too good, its properties make it stand out to be some sort of elixir. Here are some of the reasons people are going out of their way to get their hands on some bone broth:
1. It contains many nutrients
Bones are rich in vitamins and nutrients, including, as stated above, calcium, magnesium, and phosphorous. The brewing of connective tissue into bone broth provides the body with natural compounds from cartilage, which is found in our teeth, joints, and other vital parts of our body. Tissues and bones also contain collagen, and cooking collagen turns it to gelatin, which therefore provides the body with amino acids as a building block for the proteins in our body. It’s not clear which type of bones are best for the most nutritional value, so it is best to include a variety of bones and tissues while cooking.
In particular, bone marrow has plenty of nutrients such as:
- Iron
- Vitamins A and K
- Fatty acids
- Selenium
- Zinc
- Manganese
Adding other ingredients, such as vegetables, can also enhance the nutritional value you intake. Pretty amazing right?
2. It protect the joints
Seeing that cartilage and collagen are all found in bone broth, it’s no surprise that bone broth can help strengthen joints. Over the years, our joints wear down from strain and continual use. That would explain why joint pain is commonly found among the elderly, and the stress to the joints just adds more damage due to the continuous pressure. One review suggests that both laboratory and animal studies have shown that gelatin supplementation increases the amount of collagen in the tissues, thus protecting our joints from wearing down. It can be hard to add gelatin to your diet, but consuming bone broth is a good way to simultaneously consume gelatin, another bonus for helping those hard-working joints of yours.
3. It can aid weight loss
Since bone broth is high in protein, it helps the body feel fuller longer and wards off cravings. A study in the Journal of Renal Nutrition highlights that the average cup of chicken bone broth contains more protein than your regular chicken broth. If you want to get serious about losing some extra pounds, try looking into incorporating bone broth into either a paleo, intermittent fasting, or other diet that works best for you!
(Table from: https://www.jrnjournal.org/article/S1051-2276(17)30181-4/fulltext)
4. It improves digestion
The gelatin found in bone broth is a soothing mechanism to the digestive tract, and it helps repair the mucosal lining. It also helps break down proteins and fats, making them easier to digest. Bone broth is a hydrophilic, meaning it attracts and holds liquids like digestive juices, helping you digest more efficiently as well. This is great news for people battling digestive issues such as constipation, diarrhea, and gas. Try out some bone broth in order to heal your stomach and feel at ease.
5. It clears skin
Believe it or not, bone broth can not only provide tons of nutrients to your body, but it can also make the outside you glow. Since collagen is abundant in bone broth, and collagen is also found in our skin, we experience a firmer and more youthful look. Collagen is the essential structural protein that makes your skin strong and smooth. Bone broth is also rich in hyaluronic acid, which is an ingredient found in many high-end wrinkle creams. As a result, it erases wrinkles and sheds years off your face.
Also, the high concentration of essential vitamins and minerals found in bone broth makes it like a ‘drinkable multivitamin’ for your skin. Numerous essential minerals and vitamins are concentrated in bones, including zinc, which is an important mineral for fighting acne and maintaining clear skin. As a matter of fact, zinc has been shown to reduce the activity of P. acnes, which is a bacteria linked to causing breakouts.
But wait, there’s more. Want bright, glowing skin? The alkaline minerals bone broth provides encourages better oxygen flow throughout your body. Other minerals, such as iron and zinc, are also needed to promote wound healing, thus helping to reduce the appearance of red marks and scarring. I guess you could say that bone broth is Mother Nature’s safer version of a botox.
Are there any downsides of bone broth?
Although it does seem reasonable that with all the nutrients in bone broth, it has been living up to the hype, there are some things to be wary of.
First, due to the fact that our modern environment is contaminated with heavy metals, animal bones have been known to contain trace amounts of toxic metals. Even low-level lead poisoning can cause hearing damage, nervous system and kidney damage, and digestive disorders. Although not many studies have been done revolving around the presence of toxic metals in bone broth and it may be unlikely to experience any negative symptoms, it is still better to be safe and exercise caution, so talk to your doctor about whether bone broth is safe for your family.
Another thing to be wary of is that bone broth may contain harmful additives. With its growing popularity, manufacturers are trying to keep up, leading to low-grade varieties finding their way onto grocery store shelves. Like all processed foods, pre-made bone broth may contain harmful additives, preservatives, artificial colors, and flavor enhancers that are harmful for your body. Although it’s highly recommended that you make your own bone broth from home, if you don’t have a day to spare, scan the label of your bone broth before buying it. The four ingredients you should see are: meat, water, bones, and salt.
As you can see, the foods you include in your diet are essential for maintaining peak health. Properly prepared bone broths are extremely nutritious, as they contain many minerals and amino acids in a form that is easy to ingest. The benefits of bone broth are seemingly endless, so give it a try to treat your body!
Have you tried bone broth yet? Let me know what you thought about it!
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