Benefits of Bone Broth
/
Hello all! Welcome to this week’s blog post where I will lay out some of the benefits of bone broth. I thought it would be appropriate to follow last week’s topic of intermittent fasting with this one, as bone broth is one of the best foods to eat upon breaking your fast.
Bone broth has become very popular in the health and fitness world and I’d like to explain why it’s important that you add it into your diet as well. It’s been shown to help people lose weight, improve the quality of skin and nails, promote a healthy gut, and strengthen joints.
So, what exactly is bone broth?
“In short, bone broth is a nutritious stock made from simmering animal bones and its connective tissues. Using an acid, like vinegar or even lemon juice, the acid helps to break down the collagen and tissue, leaving you with a quite tasty and nutritious liquid commonly used in sauces and soups.” [1] You can use any animal bones you’d like in your broth (chicken, turkey, lamb, pig, beef, deer, and fish). I like to add some root vegetables such as carrots, parsnips, celery, leeks, onions, and garlic to boost the flavor- my recipe for hearty bone broth stew is coming in my e-cookbook this winter so keep your eyes peeled.
Now that we know what it is, let’s dive into some of the reasons to start drinking it:
Alleviates joint pain and promotes healthy bones
As bone broth simmers, gelatin and collagen are pulled out of the bones and marrow. This gelatin “strengthens your bones and promotes joint health by providing a cushion-like coating for your joints. This cushion supplements your natural collagen and helps your joints glide without friction” [2].
Healthy joints and strong bones are not only important for us as we age. Those who participate in regular exercise can benefit from consuming bone broth daily. Top athletes such as Tom Brady and Kobe Bryant have spoken out in support of the broth as a way to help fight inflammation that often accompanies exercising.
Seals/Protects the gut
Now, 'gut' in this case is not an extended belly that comes from enjoying a few too many Taco Tuesdays, but rather refers to the ever important digestive system. Sometimes called our “second brain,” our gut has the power to affect: our mood, acne, weight gain, cause constipation/diarrhea, and even affect how we cope with stress. Thus, you can see why it is crucial to care for this system.
“The gelatin in the bone broth helps to seal up any holes that may be in your intestines. This can help cure chronic diarrhea, constipation, and even some of those annoying food intolerances” [1]. Though the broth is already full of amino acids, that aid in preventing inflammation in your digestive tract, you can boost the anti-inflammatory properties by adding things like raw ginger, black pepper, and turmeric.
Increased immunity
As bone broth is most often served warm, it makes sense to drink it in the fall and winter when head colds and the flu run rampant. Not only does the warmth of the broth bring comfort to us in the colder months, the amino acids present (arginine, glutamine, and cysteine) have been shown to boost immunity in humans and animals [1]. A healthy gut is the best defense against the common cold.
Taken a step further, “a study conducted at Harvard University showed that individuals who dealt with auto-immune disorders experienced a relief of their symptoms when drinking bone broth, some even achieving a complete remission” [1].
Healthy skin and nails
High levels of collagen in the broth are responsible for promoting healthy skin and shiny hair. Instead of taking collagen as a vitamin in pill form, why not take it in liquid form where the nutrients will be more bio-available (easier for the body to consume)? Plus, with a little ginger and some root vegetables, this version is much tastier than a pill ;) “An increase in collagen intake is also reported to reduce signs of aging, like wrinkles and puffiness around the eyes” [2].
As for the benefits I’ve seen since taking bone broth (about 3 months ago as I write this in August, 2018):
My skin is clearer
My hair and nails are stronger and shinier
I feel more energized in my workouts and recover quite quickly- always ready to go again the next day.
Less overall bloating.
I’ve noticed a decrease in cellulite (could be attributed to a few factors)
Thank you all for reading and I hope that you learned something valuable. Do you think there is enough evidence to start implementing bone broth into your diet?
In the meantime, if you have any blog post topic requests please shoot me an email or DM me on Instagram :)
xoxo,
Alexandra
Disclaimer: All material on this website is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
Sources:
1. Light, Zuzka. “All About Bone Broth.” Welcome to ZuzkaLight.com, 29 Apr. 2017, zuzkalight.com/nutrition/all-about-bone-broth/
2. Mattison, Lindsay. “The 4 Major Heath Benefits of Bone Broth That Affect Your Whole Body.” Wide Open Eats, 10 Aug. 2018, www.wideopeneats.com/what-are-bone-broth-health-benefits/
Originally published on my blog on August 29, 2018