Bone broths of all kinds beef, chicken, and fish, staples in the traditional diet of every culture and the foundation of any good cuisine. They’re also a staple in the paleo diet and the ketogenic diet
Bone broth contains chondroitin sulfate and glucosamine, which are sold as expensive supplements to reduce inflammation, arthritis, and joint pain.
A study of chicken soup (broth) conducted by the University of Nebraska Medical Center wondered what is in the soup that makes it so beneficial for colds and flu.
Researchers found that the amino acids produced when making chicken broth reduced inflammation in the airways and improved digestion . Also, the study proves that broth made from chicken or beef bones boosts the immune system and can cure disorders like allergies, asthma, and arthritis. It is also available in market, find best bone broth concentrate.
Homemade beef bone broth
To make homemade beef bone broth at home, you’ll need to get organic bones from your local butcher or from a dedicated online store. For a chicken bone broth, you simply use the carcass and bones of your already cooked chicken.
Bone broth is an excellent source of all valuable amino acids, collagen, gelatin and trace elements.
In fact, there are dozens of different nutrients in bone broth , many of which you don’t readily get from other commonly eaten foods. That’s one of the reasons why bone broth offers so many incredible benefits.
By drinking bone broth regularly or using it in recipes, you can help promote healthy gut integrity while reducing leakiness and inflammation. It’s so healthy that bone broth can even be beneficial for dogs.
Nutrients and Nutritional Values of Bone Broth
Bone broth could be described as “nature’s multivitamin.”
Why this? Well, bone broth is packed with:
over 19 easily absorbed essential amino acids and non-essential amino acids (the building blocks of proteins)
collagen/gelatin , which help form connective tissue
Nutrients that support digestive functions, the immune system and brain health
Bone broth benefits literally every part of your body, from your gut to your brain, muscles and ligaments.
Bone broth is also relatively low in calories but very high in minerals and other compounds that many people lack. There’s no doubt that bone broth is a great daily addition to your diet.
6 key nutrient compounds in bone broth
Here are six of the key nutrient compounds in bone broth that help provide all of these wonderful bone broth benefits.
1. Glycosaminoglycans (GAG)
Glycosaminoglycans have the primary role of maintaining and supporting collagen and elastin, which occupy the spaces between bones and various fibers.
GAGs aid in digestion as they help restore the intestinal lining. Therefore, a lack of these nutrients is associated with digestive problems.
Several important GAGs are found in bone broth, including glucosamine, hyaluronic acid, and chondroitin sulfate .
There are two main types of naturally occurring glucosamine: hydrochloride and sulfate .
Both help maintain the integrity of cartilage , which is the rubbery substance in joints that acts like a natural cushion. Studies show that glucosamine can be depleted as we age, so supplements are often used to support joint health .
An easy and relatively inexpensive way to get glucosamine naturally is to drink more bone broth . Bone broth supports the loss of cartilage health and acts as an alternative to expensive glucosamine supplements.
Consuming more glucosamine may help support joint health, flexibility, and comfort.
3. Hyaluronic Acid
Hyaluronic acid is found throughout connective, epithelial (skin) and neural tissue and contributes to cell proliferation, differentiation and reduction.
This allows our cells to take on various functions throughout the body when needed. It provides support for different skin types and promotes healthy aging, cell rejuvenation and skin firmness.
Chondroitin sulfate is a beneficial glycosaminoglycan found in the cartilage in the joints of all living things. It is commonly used to support joint health and comfort, especially when combined with glucosamines.
Studies have found that supplementing with chondroitin supports a healthy inflammatory response , as well as cardiovascular health, bone health, skin health, and healthy cholesterol levels .
5. Minerals and Electrolytes
Bone broth provides essential minerals , including electrolytes, all in an easy-to-absorb form.
The electrolytes in bone broth include calcium, magnesium, and potassium (not to mention many other minerals, such as phosphorus). These are important for supporting healthy circulation, bone density, nerve signaling, heart and digestive health.
When you’re low in salt in your diet, bone broth contains an ideal balance of sodium and potassium to support cellular health and efficiency and prevent electrolyte imbalance.
Collagen is the most important structural protein in the human body that helps build connective tissue and “seals” the protective layer of the gastrointestinal tract. It’s also the gel-like, smooth structure that covers and holds our bones together so we can move freely.
Irritation in the gut impairs normal digestive functions and causes the gut to become permeable (leaky gut syndrome), allowing particles to enter the bloodstream, known as the leaky gut.
A rich source of gelatin, bone broth protects and seals the lining of the GI tract. This means it improves nutrient absorption while preventing particles from leaking out where they shouldn’t be.
The main benefits of bone broth
What is bone broth good for? Personally, I’ve found bone broth to be the best thing to turn to for:
- Treatment of leaky gut syndrome
- Overcoming food intolerance and allergies
- Improve joint health
- Healing of the gastrointestinal tract
- Cellulite reduction
- Strengthening of the immune system
Here are some of the health benefits you will reap from drinking bone broth :
1. Protects the joints
Bone broth is one of the world’s best sources of natural collagen , the protein found in vertebrates — in bones, skin, cartilage, ligaments, tendons, and bone marrow.
As we age, our joints naturally deteriorate and flexibility becomes limited.
Why is that important? With increasing age, the cartilage decreases because it is attacked by antibodies (age-related degradation of articular cartilage). As the bone broth simmers, collagen from the animal parts escapes into the broth and becomes easily absorbable to restore cartilage.
One of the most valuable components of bone broth is gelatin . Gelatin acts as a soft cushion between the bones, helping you “glide” without friction. It also provides us with building blocks necessary for building and maintaining strong bones.
This helps relieve pressure from aging joints and supports bone broth mineral density.
2. Good for the gut
Studies show that gelatin is beneficial in restoring the resistance of the gut lining and in addressing food sensitivities (eg to wheat or dairy).
It also aids in the growth of probiotics (the good bacteria) in the gut and supports healthy levels of inflammation in the digestive tract.
A review published in the Journal of Clinical Gastroenterology found that gelatin is effective in supporting gut health and resilience.
Bone broth is easy to digest and has a calming effect on the digestive system , unlike many other foods that are difficult to break down completely. Ultimately, a food is only really useful if we have the opportunity to optimally absorb its nutrients.
3. Maintains healthy skin
Collagen helps form elastin and other compounds in the skin that are responsible for maintaining the skin’s youthful complexion, texture and appearance.
Collagen has been shown to work to reduce the visible signs of wrinkles, reduce puffiness and fight various other signs of aging .
Many people report a decrease in cellulite when consuming foods and supplements containing collagen, as cellulite forms due to a lack of connective tissue, causing the skin to lose its firm tone.
4. Supports the functioning of the immune system
One of bone broth’s most notable benefits is its gut supportive effects , which as discussed above actually has a holistic effect on the body and supports overall immune system function.
Leaky gut occurs when undigested particles from food leak through tiny openings in the weakened lining of the gut and into the bloodstream, where the immune system recognizes them and becomes hyperactive.
This increases inflammation in the body and leads to malfunctions. The immune system releases high levels of antibodies that produce an autoimmune-like response and attack healthy tissue.
Bone broth is one of the most beneficial foods one can consume to restore gut health, thereby supporting immune system function and a healthy inflammatory response .
Collagen and gelatin — as well as the amino acids proline, glutamine, and arginine — help seal these openings in the gut lining and aid in bowel movement.
Traditionally prepared bone broths have been shown to support a healthy inflammatory response and normal immune system function.
Bone broth may even promote healthy sleep , increase energy throughout the day, and support improved mood.
5. Promotes detoxification
Today, the average person in the western world is exposed to a range of environmental toxins, pesticides, artificial ingredients and chemicals of all kinds.
While the human body has its own ways of detoxifying itself from heavy metals and other toxic stresses, it often struggles to keep up when inundated with an overwhelming amount of chemicals.
Bone broth is considered an effective detox and detox because it helps the digestive system remove waste and boosts the liver’s ability to remove toxins .
Drinking bone broth also helps maintain tissue integrity and improves the body’s use of antioxidants.
Bone broth contains potassium and glycine , which aid in cell and liver detoxification. Some of the ways bone broth promotes detoxification are by adding sulfur (especially if you add veggies, garlic, and herbs to your broth) and glutathione, which is a phase II detoxifier that reduces oxidative stress .
Glutathione helps eliminate fat-soluble compounds, especially heavy metals like mercury and lead. It also aids in the absorption of various nutrients, antioxidant utilization and liver cleansing.
Bone broth also increases absorption of essential minerals, which act like chelating agents to remove toxins by preventing heavy metals from binding to mineral receptor sites.
6. Supports metabolism
Bone broth is a great way to get more glutathione . Studies show that glutathione plays an important role in antioxidant defenses, nutrient metabolism, and the regulation of cellular events.
A 2004 study published in the Journal of Nutrition states that glutathione regulates gene expression, DNA and protein synthesis, cell proliferation and apoptosis, signal transduction, cytokine production, and immune response, among others.
Amino acids found in bone broth have numerous metabolic functions , including building and repairing muscle tissue, supporting bone mineral density, increasing nutrient absorption and synthesis, and maintaining muscle and connective tissue health.
The glycine found in collagen helps build muscle tissue by converting glucose into usable energy. It also slows down the loss of cartilage, tissue and muscle associated with aging by improving the body’s use of antioxidants.
Studies show that glycine protects skeletal muscle loss and stops the expression of genes linked to age-related muscle protein breakdown.
Glutamine is another amino acid that is important for a healthy metabolism . It helps us maintain energy by sending nutrients, including nitrogen, to our cells.
Arginine also has the job of breaking down nitric oxide, which improves circulation and sends blood and nutrients to cells throughout the body. It improves muscle and tissue integrity and promotes normal wound healing.