From improved digestion, to curing arthritis to preventing cellulite, it seems there is little that bone both can’t do! This miraculous food has long been a traditional cure-all but recently the health benefits of bone broth have been newly rediscovered due to its exceptional healing qualities. Let’s take a closer look at the many bone broth benefits and what is in bone broth that makes it so special.
What is bone broth
When you think of bone broth, the first thing that might come to mind is chicken soup, which is often a natural prescription when suffering from cold and flu. However, bone broth can be made from beef, fish or lamb too. There is something all these broths have in common- these flavourful soups provide a healing boost through the many nutrients within the broth that are also really easy to digest and easy for the body to absorb.
What makes bone broth so special
The thing that makes bone broth so beneficial to our health is that it contains an array of minerals- calcium, magnesium, phosphorus, silicon, sulphur, chondroitin sulfate and glucosamine. Bone broth also contains healthy amino acids, collagen, and gelatine which are not easily found in other foods. What makes these minerals so potent when found in broth is that they have come from the bones, marrow, skin and feet, tendons and ligaments which are boiled and then simmered over a period of days. This slow cooking process causes the bones and ligaments to release its healing compounds.
What can bone broth help to heal
When it comes to identifying what illness or symptoms bone broth is good for healing, there are many. Commonly, bone broth promises to help with treating: • leaky gut syndrome • food intolerances and allergies • joint health • cellulite • lowered immune system Have you ever wondered why your grandma always wants to give you chicken soup when you are sick? There is actually scientific reasoning which shows that chicken broth can help to boost immunity so the body heals holistically and is particularly beneficial for managing cold and flu symptoms. Researchers at the Nebraska Medical Centre discovered that the amino acids that were produced when making chicken stock reduced inflammation in the respiratory system and improved digestion. Also, other research is proving that traditionally made bone broth can also boost the immune system and heal disorders like allergies, asthma and arthritis and to reduce inflammation that can cause disease. Bone broth can even promote healthy sleep, boost energy during the day and support a healthy mood.
If you suffer from leaky gut, you will find that consuming bone broth is highly beneficial in helping to restore your compromised gut health. One of the negative responses in the body for someone who suffers leaky gut is inflammation, which in turn affects the way the body can manage antibodies. The good news is that the amino acids proline, glutamine and arginine which are found in bone broth can help to seal the leaky openings in the gut lining and help to strengthen the gut. The other healing compound found in bone broth is gelatine. In a report published in the Journal of Clinical Gastroenterology it was found that gelatine effectively supports intestinal health. It can also help to fight food sensitivities and provide healthy bacteria which can grow to support the integrity of the gut and improve the overall function of the intestinal tract. It has also been found that the collagen in bone broth is useful for balancing the digestive system by building the tissue that lines the colon and GI tract. Bone broth is also very easy for the digestive system to break down.
The gelatine in bone broth is not only good for gut health, but for joint health too. In our joints, gelatine provides cushioning that allows our bones to move freely and which helps our bones to stay strong by supporting mineral bone density. Through eating bone broth and keeping gelatine levels high, you are preventing your joints in breaking down and losing flexibility. In making bone broth, another valuable ingredient collagen, goes from the bones goes into the broth and is then absorbed when the broth is drunk. Collagen helps to restore cartilage which begins to degrade in our bodies as we age. Not only is collagen important for slowing the ageing process, but it is also useful for athletes. A study completed at Penn State University found that when athletes supplemented with collagen they experienced significant improvements in joint comfort and an improvement in their athletic performance.
In addition to aiding in healthy joints, collagen is also wonderful for our skin. It is collagen that helps the skin to appear youthful in tone and texture. By consuming collagen in bone broth it can help to reduce the visible signs of ageing such as wrinkles. It is collagen that is also responsive for the reduction of cellulite as it helps to strengthen the connective tissue and skin tone.
Bone broth acts as a detox agent due to the minerals potassium and glycine, which support cellular detoxification. Bone broth also supports the digestive system in releasing waste and through these minerals improve the body’s ability to promote toxin removal in the liver. Due to its high nutritional content that is easily absorbed by the body, bone broth also helps the body to process antioxidants more efficiently. Bone broth also increases intake of essential minerals, which block heavy metals from attaching to receptor cells and also help to remove toxins. Another bone broth ingredient, glutathione, also plays an important role in antioxidant defence.
Bone broth also contains amino acids which have a range of roles to play in the body. One of these is glycine, which is found in collagen. It helps to build muscle tissue and slow down cartilage, tissue and muscle loss. Another amino, glutamine, is also responsible for a healthy metabolism, in the way that it maintains energy by sending nutrients to our cells. Arginine is another amino acid that breaks down nitric oxide which improves circulation and sends blood and nutrients to cells throughout the body, thus playing a role in muscle and tissue integrity and promoting normal wound healing.
How to consume bone broth
Bone both really could be called nature’s multivitamin in the way that it positively impacts on the whole body. To really experience the myriad bone broth benefits you need to make it at home- store bough broths just don’t cut it. You will need to use grass-fed bones for the ultimate results. It is recommended to consume eight ounces one to two times daily. This could be consumed through a soup or as a beverage with a little salt, pepper and garlic. It can also be used to braise meats and vegetables or used as a stock in sauces and stews. You can store bone broth for up to a week in the fridge, or freeze it in small amounts (ice cube trays are great for this).
How to make bone broth
Bone broth is typically made with bones that still have a small amount of meat on them. First roast the bones to improve the flavour of the bone broth. Typically, the bones need to be simmered for a very long period of time (often in excess of 24 hours using a slow cooker or a crock pot. At the end of cooking, the bones should crumble when pressed lightly between your thumb and forefinger. You then need to strain the broth using a mesh sieve to prepare a clear broth.
We hope you have enjoyed reading about the benefits of bone broth. Why not make your own bone broth and enjoy the amazing health benefits for yourself and your family. Our mission is to empower our guests and readers to make healthier lifestyle choices, so we can all be the best versions of ourselves. If you need a helping hand in becoming fitter and healthier then we would love to be part of your journey! If you are interested in a Fresh Start bootcamp please get in touch we would love to hear from you!