Bone Broth has been used in Asia and has served as both medicine and a supplement for people of all ages. The benefits that bone broth contains are so many that no supplement on the market can actually compete with it. Not only can you drink it with ease, you can make soup stocks out of it for meals as well.
If there is just one thing that you could add to your diet. It should be bone broth. If you can’t get enough protein in your diet, better skin, hair, nails or overall health in general. Bone Broth can help with all of that while helping you lose weight.
Benefits Of Bone Broth
High in Protein
Bone Broth is high in protein as cooking the bones for a long time extracts most of the nutrients, which includes collagen, out of the animal bones. This adds to the protein content of bone broth since collagen is a form of protein as well. Protein is the building block for muscle, joint and bone health. It’s no surprise that a single serving (1 cup) of bone broth is 10 grams of protein and just 60–80 calories.
- If you want an affordable and healthier form of protein that is free from preservatives and calorie-friendly while easier to consume. Bone broth is the way to go.
- Protein from bone broth is easier on the stomach. Making it an excellent way of getting in your daily protein intake, whether it is to build muscle or overall health.
- The protein from bone broth is unprocessed, making it one of the most natural forms of protein you can make at home relatively easily without having to rely on processed foods or supplements.
- The high protein content from the broth fills you up, making you feel less hungry and, as a side effect, helps you lose weight at the same time.
Bone Broth For Gut Health
Many people have various intolerances, whether it is lactose or other sensitivities, when it comes to food. This is where Bone Broth can help you. Not only is it lighter on the stomach, since it’s mainly liquid. It helps not only in digestion but if you have a leaky gut or if you suffer from gut-related issues. Bone Broth may help you heal faster.
- The High Gelatin in Bone broth is rich in Gelatin which soothes the gut lining which helps people with stomach intolerances or IBS (Irritable Bowel Syndrome).
- It contains amino acids like glycine, proline and glutamine. While glycine and proline help synthesize collagen. Which is essential for nail, hair and skin health.
- Glutamine in bone broth supports the intestinal lining of the stomach. Enhances your metabolism as well as helps curb cravings. Which makes it easier to stick to a diet that you currently might already be on.
Supports Joint Health
- The Proline and Glycine in bone broth is not just good for your gut but joint health as well. As your body uses both of these to build its own connective tissue.
- Bone broth is rich in glucosamine. Our joints are cushioned by fluid and cartilage and overtime, due to aging or conditions like osteoarthritis. This cushioning starts to wear down. This is why people supplement with glucosamine. A compound that stimulates the growth of new collagen and helps increase the fluid and cartilage around the joints as well as prevent breakdown while reducing joint pain and inflammation at the same time.
- The Glucosamine and chondroitin in bone broth help in reducing inflammation as well as reduce symptoms of osteoarthritis.
- People suffering from various forms of arthritis can benefit from bone broth as well. Bone broth has been used in Chinese medicine for centuries. The gelatin from bone broth is extremely beneficial when it comes to repairing joint damage and relieving arthritis-related pains.(1,2)
Bone Broth & Skin Health
As we age, our skin starts losing its elasticity, and it starts to sag due to a decline in collagen. This is more common in women due to the rapid decline in collagen as they age. There have been many studies and research done on collagen-based supplements and their effect on delaying signs of aging, and it’s safe to say that they do work to some degree.
Our hair, on the other hand, is mainly made up of keratin. That’s why you see shampoos infused with keratin oil etc. The supplement and beauty industries banks on this and thus collagen supplements and keratin infused shampoos are more expensive. Bone Broth, on the other hand, is rich in both and can benefit you the same way without the added price tag and preservatives.
- Bone broth, if made with some animal skin, contains more Keratin and Collagen. Our hair is mainly made up of keratin and not only that. Keratin also contributes to nail strength and skin elasticity.
- The Collagen helps both to maintain skin health and in healing wounds. Which is helpful for people with weaker immune systems or diabetes.
Why Make Your Bone Broth
There is so much benefit that you can gain from just drinking bone broth alone than you would with any other liquid, especially the processed ones. However, it’s highly recommended that you make your own bone broth at home rather than buy one at a store.
The reason being that store-bought bone broth is usually made with preservatives to increase shelf life. They are high in sodium, which can limit how much you can and should drink. In cases of people with hypertension, the high sodium content can increase blood pressure. That’s why it’s best to make it at home, where you can control how much sodium goes into it or none at all.
Bone broth can be stored in the fridge for up to 3–5 days but frozen easily for up to 4–6 months. So, apart from refrigeration space & time, there is nothing else that really serves as a disadvantage when making it at home. It’s cheap, healthier and more nutritious.
How To Make Bone Broth
Making bone broth is relatively simple. Since all you need is leftover chicken or meat bones, or you can get them at your local butcher. You can even use beef marrow bones to increase the protein content in your broth. Apart from that, it’s really up to you.
- Optional: If you want a clearer and cleaner broth, you can blanch the bones for 15-20 minutes (especially if using beef bones).
- Take your bones and add them to a pan and fill it up with enough water to submerge the bones.
- Optional: You can add vegetables like celery, onions other herbs for added flavor.
- Add 1 teaspoon of salt or to taste.
- Close the lid and let it simmer from anywhere between 6-24 hours.
- The more you let it simmer the more nutrition gets extracted from the bones.
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