From a healthy skin, healthy gut and to protect your joints, learn which health benefits of bone broth are worth the trend. Know how to prepare bone broth and find ways to eat or cook with this trendy food.
Health Benefits of Bone Broth:
1. Bone Broth to Improve Hydration
Bone broth, most especially when it is made from vegetables, adds carbohydrates (from vegetables) and electrolytes (minerals) to the diet. Studies have reported that drinking broth can re-hydrate better than water alone, due to the electrolytes content.
2. Bone Broth for Gut Health
Studies show that gelatin is beneficial for fighting food sensitivities (such as to wheat or dairy), restoring strength of the gut lining, helping with the growth of probiotics (good bacteria) in the gut, and in supporting healthy inflammation levels in the digestive tract.
A report that was published in the Journal of Clinical Gastroenterology found that gelatin effectively supports intestinal integrity and health.
Bone broth stock is easily digested and is soothing to the digestive system, unlike many other foods, which can be quite difficult to fully break down. After all, food is only useful if you have the means of absorbing its nutrients.
Studies have shown that in individuals with digestive imbalances, serum concentrations of collagen are decreased. Because the amino acids that are present in collagen build the tissue that lines the entire GI tract and colon, supplementing with collagen can support a healthy digestive function.
3. Bone Broth to Protect Your Joints
Taking glucosamine supplements has been used as a first line of treatment for individuals with joint pain, but bone broth contains glucosamine, too.
Unlike pills, bone broth offers other health and nutritional benefits that can help reduce pain. Chondroitin sulfate, which is located in the cartilage that protects joints, for example, has been shown to help prevent osteoarthritis.
4. Bone Broth to Strengthen Bones and Teeth
A research on the essential nutrients for bone health reported that the process of bone-formation requires “a constant and adequate supply of nutrients” as follows; protein, calcium, phosphorus, magnesium, potassium, vitamin D, manganese, zinc, boron, copper, vitamin A, iron, vitamin C, vitamin K and the B vitamins.
Bone broth with meat, vegetables or fish provides a good source of all of these minerals and vitamins.
5. Bone Broth for Healthy Skin
Bone broth is a rich source of collagen, which is also naturally occurring in the body as a joint stabilizer and protector. Experts are undecided on whether the joint-strengthening and skin-firming benefits of ingesting collagen are there, but studies have reported an improvement in skin’s elasticity and fine lines from collagen supplements.
How to Make Bone Broth:
The best way to make bone broth is by using the boniest bones you can find, such as knuckles, beef, oxtails, chicken necks, feet and soup bones.
Once you get the bones, making a basic broth is easy:
1. Place all the bones into a crockpot, including whatever vegetables and herbs you have.
2. Add water to the top.
3. Boil on low for 24-72 hours.
How to Consume Bone Broth:
1. Make a soup. This is the tried-and-true way to use bone broth. Start from scratch, whenever possible or you can use store-bought bone broth as the base for any stew or soup.
2. Drink it. You can pour it into a thermos and take it on your commute.
3. Freeze the bone broth. You can pour bone broth into ice cube trays and freeze. You will have individually portioned broth ready.
4. For making grains. When cooking your favorite ancient grain, such as farro orquinoa, use bone broth instead of water.