What are the Benefits of Bone Broth?

 

Bone broth is an ancient superfood but now trending in the health and wellness world.

Bone broth’s rise to fame in recent years started with the paleo dieting trend, which follows a way of eating that mimics the types of foods humans would have eaten during the Paleolithic era. Bone broth is a staple of the paleo diet. It is also keto-diet friendly, and the popularity of these diets has helped bone broth gain traction.

Bone broth is made with roasted animal bones and simmered for a very long time—usually between 12 and 48 hours—to give the bones plenty of time to break down and release the nutrients inside, including vitamins, minerals and amino acids. The type of bones used for the broth and the preparation will affect the nutritional value of the resulting bone broth. Generally, bone broths contain varied amounts of calcium, magnesium, potassium, phosphorus and trace minerals. Bones also contain collagen, the most plentiful type of protein in the body, and along with it a wide range of amino acids. The collagen in bone broth is a big factor in its popularity. 

Marrow contains additional vitamins and minerals, including vitamin A, vitamin K-2, boron, iron, zinc and essential fatty acids, and the connective tissue contains glucosamine and chondroitin, all of which may be imparted to the broth, depending on the bones used.

Bones from various sources may contain specific nutrients unique to its source. Here is a list of the most common types of broth: 

Beef Bone Broth—Contains protein and minerals, including calcium, magnesium, phosphorus and sulfur, and may also contain CLA (Conjugated Linoleic Acid), a type of fatty acid.

Chicken Bone Broth—Contains protein, vitamins and minerals. Chicken broth made with chicken feet contains more gelatin than chicken broth made without chicken feet.

Fish Bone Broth—Fish broth typically contains protein, vitamins and minerals, but it can also contain iodine.

All these vitamins, minerals and amino acids are the sources of bone broth benefits: 

Skin: The collagen in bone broth may promote skin health. An 8-week study on the effects of collagen supplementation on skin revealed better skin hydration and improved density of collagen in skin. 

Hair & Nails: Collagen is protein, and protein is a building block of hair and nails. Getting enough protein in the diet supports hair and nail growth. And supplementing with collagen may boost nail growth by as much as 12% plus reduce breakage. 

Joints: Glucosamine and chondroitin found in bone broth are popular nutrients used for supporting joint health. Studies show glucosamine and chondroitin may support joint comfort and help minimize age-related cartilage breakdown. 

Strong Bones: Collagen plays a role in bone health, and broth that contains magnesium, potassium and calcium may help support bones since those minerals contribute to bone health. However, the amounts of these nutrients in bone broth are typically low. 

Digestion: Amino acids and gelatin in bone broth may help balance the gut, aid digestion and support a healthy gastrointestinal tract. 

You can make your own bone broth, or buy premade. If you do make your own bone broth, you can also add fresh or ground organic herbs to boost the flavor and benefits. Try organic garlic, ground turmeric, rosemary or thyme.