Health trend or health benefit? You have probably heard the buzz about the benefits of drinking bone broth, but does it actually benefit your health? The short answer is, “yes, there are several benefits to drinking bone broth daily.” We have compiled several benefits below.
Bone broth is your new beauty secret! Collagen is a structural protein found in skin, cartilage, and bone. When the bones are boiled to create bone broth, the collagen in connective tissue is broken down into Gelatine and other amino acids, like glycine and glutamine.
Drinking bone broth has been shown to increase plasma levels of the amino acids glycine and proline required to build collagen. Collagen helps to improve the hydration, elasticity, and appearance of fine lines and wrinkles. It can also increase bone mineral density in postmenopausal women and improve body composition in older men.
Improves Digestion & Gut Health
Gelatine is the most abundant protein found in bone broth. When it enters the digestive tract, it binds with water to improve food movement through the intestines. This helps food flow better through your system which helps to reduce indigestion and bloating.
Boosts the Immune System
Our small intestine is the primary site for nutrient absorption of foods, and it is also the first line of defense in our immune system. Therefore, if the gut barrier becomes ‘leaky,’ this can disrupt immune function. In addition, the amino acids found in bone broth support intestinal barrier function. In other words, a healthy gut has a strong relation to immunity.
Supports Joint Health
Collagen provides ‘anti-aging’ aid not only for aesthetic purposes. The collagen in bone broth also improves pain, stiffness, and joint function. In addition, the Gelatine found in the broth is also beneficial for injury prevention and tissue repair.
“A 2017 review that appears in the journal Sports Medicine suggests that both laboratory and animal studies show that gelatin supplementation increases the amount of collagen in the tissues. This may help protect the joints from unnecessary stress.”Medical News Today
Promotes Better Sleep
The amino acid Glycine is found in bone broth, and has multiple functions. One of its primary functions is supporting healthy sleep patterns. Research shows glycine has helped to improve the sleep of those with insomnia. In addition, glycine aids in regulating our internal clock and lowering our body temperature to prepare the body for sleeping. These same amino acids help to prevent that midday fatigue.
How to make bone broth
Making bone broth is pretty easy. There are a ton of recipes online and videos you can also watch, we’ve attached one down below. If you don’t have the time to make bone broth yourself there are plenty of great brands that have already made it for you, some even have packets you just add to water.
You will need a large pot or slow cooker.
- 1 gallon of water
- 2 tbsp apple cider vinegar
- 2–4 pounds of animal bones
- Salt and pepper, for taste
- Step 1: Place all ingredients in the pot.
- Step 2: Bring to a boil.
- Step 3: Once boiling, reduce to a simmer and leave it covered and simmering for 12–24 hours. (The longer it cooks, the better it will taste and more nutritious it will be)
- Step 4: Last, allow the broth to cool and strain it into a large container, separating the liquids from solids.
Experts say that it is best to use a variety of bones — marrow bones, oxtail, knuckles, feet, and etc. You can even mix and match the types of bones in the same batch.
Adding the apple cider vinegar is important, it helps pull the valuable nutrients out of the bones and into the water(broth). You can add vegetables, herbs, and spices to your broth to enhance its flavor. It is common to add garlic, onion, celery, carrot, parsley, and thyme (similar to what you would add to a stew). If you’d prefer to add these extra ingredients, just add them in at Step 1!
Learn to Make Bone Broth
Bone broth can be used for its anti-aging benefits, improving your digestion and gut health, boosting your immunity, sleeping better at night, or aiding your joints. As you can see, there are many benefits to incorporating bone broth into your diet.