Have you tried bone broth yet? In recent years, the benefits of bone broth have taken the holistic community by storm. And for good reason! From gut health to joint support, this rich and delicious broth has gained popularity as a staple in many people’s diets. Nowadays you can even find bone broth powders and supplements! In this post, I’ll share some advantages to incorporating bone broth into your daily routine, exploring its impact on everything from the immune system to maintaining a healthy weight.
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What is Bone Broth?
Bone broth is a nutrient-rich liquid made by simmering animal bones, connective tissue, and sometimes vegetables for an extended period. Whether it’s chicken, beef, or fish bones, during the slow cooking process the minerals, amino acids, and collagen are extracted, resulting in a broth that is a powerhouse of nutrients. Bone broths are actually a traditional staple in most cultures. For hundreds of years our ancestors would practice using every part of the animal, including the bones which they would boil down in water and then drink the broth. Bone broth has all kinds of minerals in forms that your body can easy absorb. Here are some of the minerals found in bone broth (source):
- and others
Bone Broth is Nature’s Multivitamin
Bone broth really does benefit every part of your body, which is why many people consider it “nature’s multivitamin”. There are six key nutrients found in bone broth that are extremely beneficial to our bodies (source):
1. Glycosaminoglycans (GAGs)
Glycosaminoglycans (GAGs) are like special sugars that your body uses to build important structures. Imagine them as the building blocks for things like your joints, cartilage, and skin. Several important GAGs are found in bone broth, including glucosamine, hyaluronic acid and chondroitin sulfate.
Glucosamine helps your body build and repair cartilage. It can help support joint health, flexibility and comfort, especially as we age and our cartilage starts to deteriorate. Studies show that as we age, naturally occurring glucosamine becomes depleted (source).
3. Hyaluronic Acid
Hyaluronic acid acts as a lubricant in your body, keeping things hydrated and joints lubricated. It is produced naturally and is also found in many anti-aging and beauty products.
4. Chondroitin Sulfate
Chondroitin sulfate is yet another cushion for your joints, providing support and helping to keep them flexible. It is found in the cartilage of all animals, and taken as a supplement can help support joint health.
5. Minerals & Electrolytes
Bone broth contains calcium, magnesium and potassium, phosphorus, and many other minerals in an easy to digest form. Bone broth contains an ideal balance of sodium and potassium to support cellular health and efficiency and prevent electrolyte imbalance (source).
We’ll be talking about collagen a lot in this post, and that’s because it’s incredibly important for our bodies, and bone broth has tons of it! Collagen is a protein, and it’s one of the main structural component in our bodies.It adds structure and strength to our bones, skin and cartilage.
7. Amino Acids
Amino acids are like the building blocks your body uses to create proteins, and proteins are essential for just about everything your body does. Your body needs different types of amino acids, and some of them it can’t make on its own. These are called essential amino acids, and you get them from the food you eat. Amino acids are involved in processes like:
- Building and repairing muscles
- The production of enzymes and hormones
- Immune system function
- Energy production
Benefits of Bone Broth
There are really so many benefits of bone broth (especially high quality bone broth). Here are a few benefits to keep in mind:
Bone Broth Builds Strong Bones and Joints
One of the incredible health benefits of bone broth is its positive impact on joint health. The connective tissues and joints of animal bones contain compounds like chondroitin sulfate and hyaluronic acid, known for their role in promoting joint lubrication and reducing joint pain. Incorporating bone broth into your diet may be a great way to nourish your joints and potentially alleviate discomfort caused by conditions like arthritis. One of the primary components in bone broth that helps our joints is gelatin – which acts as a cushion between between bones to reduce friction (source).
Bone Broth is High in Collagen, Which is Great for Gut Health
Bone broth is a wonderful tool when it comes to promoting a healthy gut. It is a rich source of collagen, the most abundant protein in the human body. Collagen provides the building blocks necessary for maintaining the integrity of the digestive tract. The amino acid glycine, found in collagen, supports the production of stomach acid, aiding in digestion and nutrient absorption. Bone broth is very easy for most people to digest, and our bodies are able to absorb the nutrients easily.
Additionally, the collagen in bone broth may contribute to the prevention and treatment of conditions such as leaky gut syndrome and inflammatory bowel disease. Regular consumption of bone broth has been linked to a reduction in inflammation in the gastrointestinal tract, potentially offering relief for those suffering from conditions like ulcerative colitis and irritable bowel syndrome.
Bone Broth is Nutrient Dense
If you are trying to maintain or achieve a healthy weight, bone broth should definitely be apart of your diet! Not only is it low in calories, but it also provides a high concentration of nutrients. A cup of bone broth can be surprisingly filling, making it a great addition to your diet if you’re looking to manage your weight while also nourishing your body with the nutrients that it needs.
The protein content in bone broth is particularly noteworthy. With essential amino acids that are crucial for various bodily functions, bone broth can be a satisfying and nutritious option to support your weight loss goals. Incorporating it into your daily routine might just be the missing link in your quest for a healthier, more balanced lifestyle.
Bone Broth Can Boost Your Immune System
Another great health benefit of bone broth, is that it can boost your immune system! With its rich array of minerals and amino acids, bone broth plays a crucial role in supporting immune function. The amino acids present in bone broth, such as arginine and glutamine, have been linked to immune-boosting benefits. They help your body defend against infections and illnesses.
The minerals extracted from animal bones during the cooking process contribute to the overall mineral density in the broth. This includes essential minerals like calcium, magnesium, and phosphorus, which are vital for a well-functioning immune system. By incorporating bone broth into your diet, you’re not just sipping on a comforting beverage – you’re giving your immune system the support it needs to keep you healthy.
Bone Broth Can Contribute to Radiant Skin
The benefits just keep adding up… another health benefit is that bone broth just might be the secret to achieving glowing, healthy skin. Collagen is responsible for maintaining skin elasticity and reducing the appearance of fine lines. As we age, collagen production naturally decreases, contributing to wrinkles and sagging skin. By regularly consuming bone broth, you’re providing your body with the necessary nutrients to support collagen production and maintain skin health.
Bone Broth Aids in Detoxification
In modern times, the average human is exposed to an alarming amount of toxins. Because of the vast amount of toxins, our bodies sometimes need help detoxing. Bone broth helps the digestive system expel waste and promotes the liver’s ability to remove toxins (source), making it a powerful detoxification agent. Bone broth also helps support the liver and cellular detoxification processes in the body, with it’s potassium and glycine.
Different Types of Bone Broth
You can make bone broth from any type of animal bones, including chicken, beef or fish. There are also supplements in the form of powder or pills, which can be beneficial if you don’t have time to make bone broth yourself. If you decide to go the supplement route, make sure you are purchasing high quality bone broth supplements. This will ensure optimal nutrition. A great brand that I love and use is Ancient Nutrition.
How To Make Homemade Bone Broth
The best place to find bone broth is right in your home! That’s right, you can make your own bone broth and the process is very simple! My favorite way to make bone broth is in my insta pot pressure cooker. It’s much faster than on a stovetop which requires a long cooking time. Here is the recipe, but if you want to see a more in-depth version I’ve got instructions here.
- Add animal bones, veggies, garlic, and a dash of apple cider vinegar to the instant pot
- Cover with water. Let the mixture sit for 30 minutes
- Set the instant pot to manual / high mode for 120 minutes
- When the 2 hours is up, strain the broth using a fine mesh strainer.
- Cool completely, and store in glass jars
Where Can I Find Bone Broth?
If you don’t have time to make your own bone broth, you can find it in most grocery stores. Just be sure to read the labels and choose broth made from grass-fed bones, as they tend to have a higher nutritional value. You also want to look out for unnecessary ingredients, like flavoring or preservatives. My favorite brand of store-bought bone broth is Kettle & Fire.
How Do I Use Bone Broth?
Adding bone broth into your routine can be quite simple. Bone broth is delicious in any recipe that calls for broth or stock – it really adds a depth of flavor! Or, you can sip on warmed bone broth by itself, or add it to beverages like bone broth hot chocolate.
I hope I’ve convinced you to give nourishing bone broth a try! It has too many amazing health benefits to ignore. Plus, it’s delicious!
How about you? Have you tried bone broth? I’d love to hear your favorite way to drink it.