By: Jordana Tobelem RD, LDN
Bone broth has become increasingly popular among fitness and health enthusiasts—and for good reason! You might think of bone broth as something you might drink when you’re sick, but now people are including it in their regular supplement regimen.
So, what’s so fantastic about this clear and salty liquid? Well, bone broth contains the highest concentration of collagen than any other food source. Collagen is the main structural protein in our bodies and makes up the structure of our skin, cartilage, bones, and connective tissues. As we age, our natural collagen production declines. Thus, being able to obtain collagen from our diets can help strengthen our bones and muscles, as well as numerous other benefits.
What are the Benefits of Bone Broth?
From gut health to improved immune support, let’s discuss the multiple health benefits that bone broth can provide.
Gut Health
One of the most incredible benefits of bone broth is its profound effect on gut health. As bone broth simmers, the collagen breaks down into gelatin, which not only gives the broth its characteristic texture but also aids in digestive health. Gelatin has been shown to help seal the delicate lining of the gut, creating a barrier against harmful substances and potential irritants. This sealing effect of the gut lining can be particularly beneficial for those who suffer from diarrhea, constipation, and even some food intolerances. Further, bone broth may be able to promote the growth of probiotics (good bacteria) in the gut, which can directly improve digestion and ease food sensitivities.
Supports Joint Health
The nutrients in bone broth are godsends for joint health. They provide chondroitin and glucosamine, which are key building blocks of cartilage. This is crucial for those who are physically active or into sports, as physical activity can cause a lot of wear and tear on joints and bones. Plus, the amino acids in broth, like glycine and proline, support the synthesis and repair of muscle fibers after exercise.
Skin Health
Naturally, with age, collagen production weakens and declines. This is what leads to wrinkles and a loss of skin firmness. Fortunately, collagen is one of the most prevalent components of bone broth! The collagen ingested is broken down into amino acids, which are then reassembled by our bodies, potentially enhancing skin elasticity. Studies have found that the hydration properties of collagen may assist in retaining skin moisture, creating a more supple and hydrated complexion.
Immune System Boost
The essential amino acids and minerals in bone broth are important components that aid in building and maintaining robust immune responses. These nutrients help fuel the immune-fighting cells that combat pathogens.
In addition, the bone marrow found in bone broth contains compounds known to enhance the production of white blood cells, which is especially important for fighting illnesses and infections!
How to Incorporate Bone Broth into Your Diet
If you’re interested in reaping the benefits of bone broth, incorporating it into your diet is simple. With the rising popularity of bone broth, there are numerous commercially available products, from ready-to-drink broths to powdered versions, making it even more convenient to incorporate into your routine. Or you can make your own bone broth elixir right at home! Check out this simple recipe below:
DIY Easy Bone Broth Recipe
Yields: About 8 cups
Ingredients:
- 2-3 pounds bones of choice (beef, chicken, turkey)
- 2 carrots, chopped
- 1 onion, chopped
- 2 celery stalks, chopped
- 2 tablespoons apple cider vinegar
- Fresh herbs (like thyme, rosemary, etc)
- Salt and pepper to taste
- 8 cups water or enough to cover the bones by a couple of inches
Instructions:
- Place bones in a large stock pot and cover with water. Add vinegar and let sit for 30 minutes. The acid helps extract nutrients from the bones.
- Add vegetables, herbs, salt, and pepper.
- Bring to a boil, then reduce to a simmer. Simmer for 12-24 hours for beef bones or 4-6 hours for chicken, turkey, or fish bones.
- Strain the broth, discarding the solids.
- Cool and store in the fridge for up to 5 days, or freeze for future use.
