Components:
The consumption of bone broth has been around since prehistoric times, when hunter-gathers would turn parts of the animal they couldn’t eat, like bones and other connective tissue, into a drinkable broth by boiling it down. The broth has remained a staple in many cultures and in recent years it has gained even more popularity because of all its health benefits. The broth contains a ton of nutrients and depending on what type of ingredients are used in its making, the different benefits you can gain. Generally, these following nutrients can be found in most bone broths:
Collagen: Collagen makes up about 30% of the protein in the body. It’s the main component of connective tissues like cartilage, bone, skin, etc. It is also present in blood vessels and parts of the eye. Collagen provides your body with structure and also is important in tissue development. Bone broth also contains a ton of amino acids which help make up and improve collagen function including glycine and proline
Glutamine: This amino acid is most abundant in the blood and can actually cross the blood-brain barrier. Glutamine has also been shown to improve the function of the intestinal wall and even prevent leaky gut.
Bone Marrow: Inside bone is bone marrow, either red or yellow. Redbone marrow is the site of immune cell development and yellow consist of healthy fats. It’s believed that various nutritional and immune support compounds can be extracted from bone marrow during cooking, but additional research is necessary.
Minerals: Bone broth is filled with various types of mineral including zinc, calcium, iron, magnesium, and many more.
Health Benefits:
As you can see, bone broth is filled with a variety of nutritional components. Consuming bone broth allows you to fuel your body with various vitamins and minerals all from one natural drink leading to numerous health benefits:
Skin Health: the presence of collagen in bone broth has been found to benefit your skin health by improving moisture and elasticity. Cardiovascular health: the amino acid glycine in broth helps with blood sugar regulation by controlling the production of glucose in the liver. Glycine is also super beneficial for those who eat a lot of animal protein to balance out methionine levels. Methionine raises homocysteine levels in the blood which studies show is a significant risk factor for heart disease, stroke, and mental illness.
Muscles and performance: glycine improves the synthesis of hemoglobin and myoglobin, the main oxygen transporter in our blood and muscle. Increased levels allow for more efficient energy production and therefore performance! Collagen also helps improve joint health.
Digestion: Since bone broth is a liquid it is super easy for your body to digest. On top of that, it even helps your body digest other foods, a total win-win situation for your gut! The components of bone broth bind to water to help move food through your tract more easily. Its amino acids also help maintain the function of the intestinal wall.
Reduce inflammation: the amino acids in bone broth have strong anti-inflammatory effects, especially with inflammation associated with obesity. Sleep and brain function: glycine (literally its benefits are endless) has also been found to help individuals relax and improves the quality of sleep. So what type is best? If you go and google bone broth you’ll be flooded with a ton of different brands, types, and even recipes to make your own. I’m here to break them all down and help find the type that is best for you so you can start gaining all its benefits ASAP! Liquid vs Powder vs Homemade: In general, a good rule of thumb is no matter what form, try to buy organic, pastured raised bone broth. This will reduce the number of toxins and maximize the nutrient content of the broth. Also, DON’T buys canned broth or it in other plastic containers that contain bisphenol or other BPA substitutes. These are endocrine disruptors that can lead to a lot of health issues. Liquid: Fresh or frozen liquid bone broth is probably one of the most convenient methods. These broths are fresh, nourishing, ready to drink, and many believe they have the best flavor. They can be drunk on their own or substitute for water when cooking to add extra flavor. Avoid shelf shelf-stable liquid broths, although their long shelf life is appealing many companies add sodium and fat. Fav Brand: Kettle and Fire, Bare Bones Powdered: Powder bone broth is made via dehydration and can easily be added in smoothies or other recipes. They are easy to store and have a longer shelf life BUT, many nutrients are lost due to the processing it takes to turn it into powder and many companies add some less-than-desirable additives (always read the ingredients list!!).
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Homemade: Making bone broth on your own can sound daunting but its much simpler than you think! Save bones from cooking or ask your local butcher or farmers market for their leftover bone, they might even give them for free! A good broth consists of bone, some meat, veggies, and herbs all contributing great flavor and nutrients!
The broth can take a few hours to cook, but it’s so worth it and you can freeze or refrigerate all the extra!
Fav Recipe: Slow Cooker Recipe, or Dr. Hyman's Ultrabroth you can check out the cookbook Broth and Stock for a ton of simple homemade recipes! Okay so if you made it this far, I hope you can tell that bone broth is such a powerful liquid with what seems like endless benefits! Packed with tons of nutrients and minerals and yummy flavor it's no wonder this power food has been around since basically the beginning of time! Bone broth is an amazing addition to your diet it is versatile and budget-friendly!