So Is Bone Broth Good For You
Bone broth is good for you because of the unique health benefits which include: sleep, blood sugar control, weight loss, protein, hydration, hair and nails, joint pain reduction and more.
While there are some risks with it, a tiny percentage of the population are subject to these risks. It comes down to the quality of the beverage you are drinking. You are more likely drinking a subpar liquid that is not real instead of having actual issues with it.
What Are The Potential Risks With Bone Broth
The potential risks with bone broth are histamine intolerance, lead and heavy metals and glutamate sensitivity. These pail in comparison to the number one risk: fake bone broth.
Yes, you read that correctly. Most store bought or online versions are mislabeled junk that are bad for your health.
Because of these issues above, it may cause adverse effects, such as anxiety, headaches, stomach issues, restlessness, low energy, mental exhaustion and concentration problems. Let’s discuss each in depth.
What Is Bone Broth
Bone broth is made by simmering the bones and connective tissue of animals.
This highly nutritious stock is commonly used in soups, sauces, and gravies. It has also recently gained popularity as a health drink.
Bone broth dates back to prehistoric times, when hunter-gatherers turned otherwise inedible animal parts like bones, hooves, and knuckles into a broth they could drink.
You can make bone broth using bones from just about any animal pork, beef, veal, turkey, lamb, bison, buffalo, venison, chicken, or fish.
Summary
Bone broth is made by boiling down animal bones and connective tissue. This nutrient-dense stock is used for soups, sauces, and health drinks.
Making bone broth is very simple.
There are many recipes online, but most people dont even use a recipe.
All you really need is a large pot, water, vinegar, and bones.
To get you started, heres an easy recipe you can follow:
Ingredients
- 2 tbsp apple cider vinegar
- 24 pounds of animal bones
- Salt and pepper, to taste
Directions
In order to make the most nutritious broth, its best to use a variety of bones marrow bones, oxtail, knuckles, and feet. You can even mix and match bones in the same batch.
Recommended Reading: Fat Burning Soup Diet Reviews
How Much Of Each Nutrient Is There In Bone Broth
Ultimately, the nutrient content of bone broth depends on the quantity and quality of the ingredients. It also depends on the following factors:
- which animal the bones come from and what that animal ate
- how much bone is in the recipe youre using
- the length of time the broth cooks for
- if the meat on the bone youre using was previously cooked
Bone Broth Can Reduce Inflammation
Chronic inflammation can lead to a variety of diseases, so adding anti-inflammatory foods to your diet can reduce your risk of certain diseases, such as obesity, inflammatory bowel disease, heart disease, and certain cancers. Bone broth is rich in glycine and arginine, two amino acids that have been shown to reduce inflammation by inhibiting the production of inflammatory factors and improving the integrity of the mucosal barrier of the gut.
You May Like: 16 Oz Soup Cups With Lids
Amino Acids In Beef Broth
Collagen, the most prolific animal protein, contains the amino acids glycine and proline, which are necessary for healthy connective tissues, such as cartilage and elastin. Collagen, which primarily consists of glycine, proline and hydroxyproline, makes up about 99 percent of all protein in the human body. Glycine and proline play a fundamental role in collagen production and maintenance, and beef broth provides both in the gelatin it contains.
Pick Ingredients Based On Your Health Needs
For those opting for traditional bone broth, it’s also worth bearing in mind that while one isn’t necessarily better than another, different animal bones will have different amounts of nutrients. “Red meat bones will produce a broth with more CLA, a naturally occurring fatty acid that can help retain lean muscle mass and control type 2 diabetes,” says Ashley Shaw, MS, RD, CDN, IFS, a dietician at Preg Appetit. “Chicken bone broth will yield more protein per serving, while fish bones are an amazing source of iodine. Both are great sources of collagen.
Read Also: Dry Onion Soup Mix Recipe
Sleep Bone Broth Benefits Plus Improved Mood And Energy
One fascinating benefit of bone broth is as a potent mood relaxer, sleep promotor and productivity booster.
Why? Back to our friend Glycine. Taking 3 grams of glycine before bed improves the quality of your sleep .
You might be wondering: how does glycine help me sleep? Does it knock you out like other sleep pills? No.
Glycine helps you get into REM sleep by inhibiting muscle activity and lowering your body temperature. REM sleep is the restorative sleep phase.
What I find interesting about glycine is the positive mood altering benefits. This gives us more insight into how bone broth helps with sleep.
Weve recently found out that glycine is an inhibitory neurotransmitter, much like GABA.
It naturally increases serotonin without increasing dopamine in our bodies . That also contributes to maintaining healthy and regular sleep cycles.
But thats not all, glycine also helps with sleep deprivation and anxiety. It improves concentration at work, memory and reduces anxiety .
If you want more pep in your step or natural sustained energy throughout the day, try using bone broth.
Bone broth is good for helping you fall asleep at night. Try one cup approximately one hour before bed for sleep benefits of bone broth.
May Have Neuroprotective Benefits
The nutritional compounds in bone broth may help protect your brain and its major nerves.
While anti-inflammatory benefits of bone broth have mostly been studied related to gut physiology, in fact anti-inflammatory actions have whole body and brain implications for health.
In one animal study, researchers found that supplementing with bone broth reduced sensitivity in the trigeminal nerve, which can help reduce the risk of migraines and the light sensitivity that comes with them.
The potential brain benefits of bone broth are certainly an important area for future research to explore in more depth.
Read Also: Lipton Onion Soup Oven Roasted Potatoes
How Often To Drink It
Unfortunately, theres no straightforward answer to this. Many people recommend drinking 1 cup of bone broth daily for maximum health benefits.
Some is better than none, so whether it be once a week or once a day, drink it as often as you can.
You can drink bone broth by itself, but not everyone likes the texture and mouth feel.
Luckily, there are other ways to enjoy it. It can be used as the base for soups, or to make sauces and gravies.
Heres a simple tomato sauce recipe using bone broth.
Ingredients
What Causes Histamine Intolerance
Histamine is produced by your gut bacteria. If you have a healthy gut, then your immune system can produce histamine and help it clear from the body.
Histamine intolerance is a result of an imbalance in gut bacteria , enzyme production and food sensitivities. That is because 80% of the immune system resides in our gut, specifically GALT .
Low digestive enzyme production is another cause for histamine intolerance. A healthy gut microbiome is necessary for the body to produce sufficient digestive enzymes, which can prevent histamine buildup.
A leaky gut or an over-production of histamines in the body is another cause. DAO enzymes are produced in the intestines, so a leaky gut and reduced amounts of these enzymes play a role in increased levels of histamine.
Also Check: Fast Food Places That Serve Soup
Free Weekly Newsletter + Report On Secrets Of Strong Immunity
I have no doubt in my mind that the most important time I spend in the kitchen for my family is the time spent making bone broth and soups and other dishes using it.
This may seem a bit shocking at first, but homemade stock as a regular feature in your diet will improve your health much more than homemade bread will! Make sure the time you spend in the kitchen gets you the most bang for your buck health-wise.
Not all the time spent in the kitchen is created equal!
Cant You Get Collagen From Plants
No. Plants are a great source of vitamins and minerals that can help stimulate your body to produce its own collagen, but there is no known plant food that offers type II collagen, the form that offers all of the benefits listed above.
One thing to consider about bone broth that sets it apart from plant foods: Even if you do eat a variety of plants that contain collagen-boosting nutrients, if you have a weakened digestive system, you may not fully absorb them. On the other hand, the collagen in bone broth is incredibly easy to absorb, even for those with compromised digestive systems.
Recommended Reading: What Is Chicken Noodle Soup
Bone Broth Fights Inflammation
Studies show that many of the amino acids in bone broth reduce inflammation, and L-glutamine specifically reduces gut inflammation. Additionally, the same Chest article from October 2000 mentioned above concluded that chicken soups anti-inflammatory benefits may be one reason it is so helpful with relieving symptoms of the common cold.
May Help Prevent Dehydration
When you think of hydration, water may be the first thing that comes to mind , but an adequate daily intake of required electrolyte minerals, like sodium, calcium, phosphorus, and magnesium, are also essential to prevent dehydrationand bone broth is rich in all of them.
Instead of reaching for a sports drink, which often contains high amounts of sugar and artificial dyes, you can sip on a cup or two of bone broth each day.
As a rich source of major macro- and microminerals that function as electrolytes, your bodys ability to achieve fluid balance will be directly supported.
Read Also: Health Valley Organic Tomato Soup
Collagen May Support Gut Health
From science, we know that collagen, the bodys most abundant protein, is found in the gut lining, particularly the intestinal smooth muscle cells, and at a cellular level plays an important role in the integrity of the gut barrier .
More recently, clinical research has demonstrated that collagen supplementation can improve digestion and bloating.
While this clinical study used 20 grams of daily collagen, its important to put that into context with bone broth, which can contain a variable amount of collagen protein, from 2.5 to 11.5 grams per serving, according to one analysis.
Functional proteins like collagen that support a healthy gut lining and providing functional GI benefits have the potential to improve bowel movements, digestive discomfort from bloating and gas, and perhaps improve symptoms in people with irritable bowel syndrome or inflammatory bowel diseases, like Crohns disease and ulcerative colitis.
Indeed, research shows people with inflammatory bowel diseases tend to have lower levels of collagen in their blood than people without digestive system trouble.
This is thought to be mediated by inflammatory processes of their condition.
Speaking of inflammation, interestingly bone broth was investigated in a preclinical mouse model and it was found to be anti-inflammatory and to improve their ulcerative colitis symptoms.
Common Side Effects Of Histamine Intolerance
Common side effects of histamine intolerance are:
- Headaches or head rushes
- Sudden need to sit down and rest
- Blood sugar imbalances
- Low blood pressure/high blood pressure
- Sinus congestion
- Skin breakouts, hives, rashes or itches
- Throat or tongue swelling
Some people need to focus more on healing their gut first before they can reap the benefits of drinking bone broth, as it can harm some people.
Also Check: Where To Buy Frozen Soup Dumplings
Bone Broth: How To Make It And 6 Reasons Why You Should
Bone broth has become very popular recently, especially among health-conscious individuals. This is because its believed to have many health benefits.
Although theres limited research on bone broth itself, theres plenty of evidence that suggests drinking it may be very beneficial.
This article takes a closer look at bone broth, how to make it, and its potential benefits.
Boosts The Immune System
Whats the number one food you crave when youre feeling under the weather?
I bet its a warm bowl of chicken soup.
And it turns out theres a real reason behind your chicken soup cravings: it boosts the immune system and soothes the gut.
Researchers at the University of Nebraska Medical Center were curious if there was any truth behind the immune system and chicken soup connection .
To their surprise, they discovered that the amino acids found in chicken broth could reduce inflammation, improve digestion, and boost the immune system.
In other words, bone broth can help you feel better and fight illness.
So it seems theres a reason your body craves soup when youre sick after all!
Recommended Reading: Spode Blue Italian Soup Bowls
How Long Does It Take To See The Benefits Of Drinking Bone Broth
This depends on how often you drink bone broth, plus your general health. Everyone is different and will have a different experience when using the product. What matters most is consistency.
You may start to experience joint, skin and nails benefits over time. It can vary from person to person. Some see benefits earlier than others.
Tips For Making It At Home
Making bone broth from scratch is more cost-effective than buying it from the market. You can also choose the ingredients you want to add depending on your needs.
Youll also know that your homemade bone broth contains only the ingredients you add.
There are many different bone broth recipes, so try a few to see which you prefer. I use either beef bones or chicken bones from a rotisserie chicken.
*Note: Just keep in mind that if you make a bone broth with beef bones, it will gel when it cools down after simmering. You may need to remove some fat from the top before using or storing it.
Also Check: Large Soup Cups With Handle
Build Muscle With Bone Broth
The amino acids in bone broth can help stimulate muscle protein synthesis. Muscle protein synthesis is essential for the ongoing growth, repair, and maintenance of skeletal muscle groups. In a study looking at healthy patients and ovarian-cancer patients, researchers found that ingesting amino acids helped stimulate muscle protein synthesis and reduced inflammation, both in healthy participants and participants undergoing cancer therapy.
What Nutrients Does Bone Broth Provide
Its hard to imagine that simmered animal bones would provide much of anything in terms of nutrients, but bones are storage houses for various vitamins and minerals, and connective tissues store proteins and fats. The extended boiling softens the bones and cartilage and releases the nutrients within. The exact nutritional profile of any given cup of bone broth depends on the specific ingredients used, but the basic bone broth recipe yields the following nutrients:
- Bones: The bones provide minerals such as calcium, phosphorus, magnesium, potassium, and sulfur.
- Bone marrow: Bone marrow provides vitamin A, vitamin K2, omega-3 fatty acids, iron, zinc, selenium, boron, manganese, and conjugated linoleic acid.
- Connective tissue: Cartilage and sinew provide glucosamine, chondroitin, and glycine, along with protein and collagen.
Also Check: Pot Roast With Onion Soup Mix In Oven
Where You Get Your Bone Broth Matters
Depending on how busy our life is, you can either buy pre-made bone broth or make it yourself.
Whichever decision you make, theres a few rules you should always follow.
- Bones must be organic and pasture-raised .
- If buying the broth, make sure its in glass or a BPA-free container.
- Make sure its slow-simmered for at least 24 hours.
- Use roasted bones rather than raw for broth. Raw bones will result in a disgusting broth in all honesty.
How To Make Chicken And Beef Bone Broth
Its a good idea to fully embrace stock making in your home if you havent already. Throw out those soup cans and stock tetra-packs which are nothing but water, MSG, and BPA anyway. Even if organic, there is no comparison with the nutrition of homemade stocks and soups that improve health tremendously.
The video below demonstrates the written chicken broth recipe above. This recipe is the same for other types of poultry including duck, turkey, and goose. You can also make it from game birds such as quail. The tutorial also covers homemade beef broth. Use the beef broth recipe to make venison, lamb, bison or pork broth.
Don’t Miss: Gluten Free Cream Of Mushroom Soup Can
Perks Of Packing In The Protein
All proteins are made up of amino acids, which are easiest to understand if you think of them as building blocks. Amino acids are like Legos, in that they come in different shapes and sizes and can be combined in many different ways, according to how your body needs to use them. Another way to look at them is explained by the University of Utah’s Genetic Science Learning Center, which describes proteins as being like jigsaw puzzle pieces that can interlock with each other and with other types of molecules as required.
Proteins are used to build and maintain muscle tissue, but they can also hook up with pathogens so that they can be destroyed by your immune system. Proteins can awaken genes, carry messages between cells and activate enzymes. They can also change shape to accomplish different tasks. One of the most valuable aspects of proteins is that they can be recycled. The proteins you take in as food are broken down into amino acids. These amino acids are then used to form new proteins.
To be considered complete, a protein food needs to contain all nine of the amino acids that your body cannot produce on its own, in more or less equal amounts. Not all foods are considered complete proteins.
Many cultures use the trotters, or feet, of cows, goats, lambs, sheep or pigs to make bone broth. One such staple of East Indian cooking, according to The Indian Express, is kharode ka shorba, which is a rich broth made by simmering bones or trotters in water and vinegar.
