Bone broth- as the name suggests- is a liquid containing brewed bones and connective tissues. The process of making bone broth includes simmering the bones in water with some spices, vegetables and vinegar which helps release nutrients from the marrow within the bones, as well as break down other tissues into the water. The result is a flavorful, nutritious broth.
Bone broth forms the basis of many dishes, particularly soups, stews and sauces. Making stock involves simmering animal bones, meat, seafood, or vegetables in water, often for an extended period of time i.e., from 6-8 hours or more.
Bone broth contains important nutrients, especially minerals, derived from the tissues. This may make bone broth a beneficial dietary supplement for many people.
Bone broth is increasingly becoming popular for its great health benefits. Drinking bone broth may be beneficial for the joints and digestive system, among other things. Some of the major benefits are listed below:
1. It is highly nutritious
Bone broth is rich in many nutrients. While bones themselves are rich in many essential vitamins and nutrients, including calcium, magnesium and phosphorus, brewing connective tissue into bone broth also provides natural compounds from the cartilage.
Tissues and bones also contain collagen. Cooking collagen turns it to gelatin, which provides the body with amino acids, which are the building blocks of proteins. Collagen is the most abundant protein in our body, accounting for about one-third of its protein composition. It’s one of the major building blocks of bones, skin, muscles, tendons, and ligaments.
It is not possible to say how much of any nutrient will be there in a particular batch of bone broth, since this largely depends on the type and quantity of the bones and tissues that went into it besides other ingredients added to it in the form of vegetables and herbs. However, it may be best to include many different types of bones and tissues for the highest amount of nutrients. Bone marrow is rich in iron, vitamins A and K, fatty acids, zinc, manganese, etc.
2. Protection for the joints
Bone broth is a source of gelatin, which may break down into collagen in the body. This is especially important in the joints. With ageing and continual use, cartilage in the joints tends to wear down or shrink. This can add more stress to the joints, which may become damaged as a result of the added pressure. Studies conducted at both laboratory and animals show that gelatin supplementation increases the amount of collagen in the tissues. This may help protect the joints from unnecessary stress. Consuming bone broth may be a good way to add gelatin to the diet, which may help protect these joints.
3. Fight osteoarthritis
As mentioned earlier, the compounds present in bone broth help maintain the joints, and they may also help people who already have osteoarthritis. A study in the Nutrition Journal looked at the effects of type 2 collagen in people who had osteoarthritis symptoms in their knees. The collagen came from the connective tissue of chickens. Its results show that collagen can improve knee joint symptoms, such as pain, stiffness, and poorer physical function, in people with osteoarthritis. Consuming bone broth may be an easy way to deliver the same type of collagen, along with other helpful nutrients, to the body.
4. Reduce inflammation and heal the gut
People with inflammatory bowel disease or leaky gut syndrome may benefit from consuming bone broth.Some amino acids present within bone broth may also be helpful for digestion. An amino acid called glutamine seems very promising.
A study in the journal Nutrients Trusted Source says, people with inflammatory bowel disease tend to have lower levels of some amino acids in their bodies. For these people, getting additional amino acids into their diets may help with some symptoms of the condition. Drinking bone broth daily may be a simple way to get anti-inflammatory amino acids into the body.
5. It may aid sleep
The amino acids in bone broth may also promote better sleep in some people. A 2015 study in the journal Neuropsychopharmacology reports that the amino acid glycine is a safe therapeutic option to improve sleep. For people, drinking bone broth with a simple dinner may help provide this glycine.
6. Supports weight loss
Bone broth may also help people lose weight. It is high in protein, which helps the body feel fuller for longer and supports calorie restriction. A 2017 study in the Journal of Renal Nutrition points out that the average cup of chicken bone broth contains more protein than the average cup of basic chicken broth.
