The Benefits of Bone Broth
Bone Broth seems to be all the rage at the moment right? That it is a magic elixir that will heal your gut, make you stronger, boost your immune system and make you feel warm and fuzzy to name a few.
I know people that have tried to make their own Bone Broth and will tell you it tastes like bone water and that comes down to learning a few little tricks of the trade and I have an easy and great recipe for you, which will change your mind.
Bone broth CAN taste amazing on its own or you can use it as a base for soups or stews, but what’s really remarkable about it, is its incredible health benefits.
But why… when you look at bones they are normally the thing you discard right?
If you want to get all Sciency click the read on button to the right OR if you just want to obtain a good recipe click here, my favourite is the Best Bone Broth recipe.
The nuts and bones of Bone Broth
So what is all of the fuss about, they are JUST bones right??
Yes of course they are, however when you look deeper, the nutrients and minerals they hold have amazing benefits, so why discard something so beneficial. Let’s look at why they are super nutritious and of course when I am talking bones, it goes without saying that I ONLY use bones from ethically raised, grass fed animals and wild caught fish. Sustainability at its finest!!
Digestion and Gut Health
Bone broth aids digestion, gut health and can heal leaky gut syndrome. This is done from the Glycine, Glutamine (both Amino Acids) and Gelatin which are abundant in bones.
Glycine is amazing as it stimulates your gut to produce stomach acids, by doing this it aids anyone who suffers from reflux or IBS. Basically by producing more stomach acids, your food will be digested in the gut as it should instead of leaving it sitting in your gut half digested, the pressure from this causes it to push up into your esophagus. The metabolic goodness doesn’t end there either as Glycine is also an important component of bile acid, which is necessary the digestion of fat in the small intestine and this can have a flow on effect to help you maintain a healthy cholesterol level.
The gelatin in the bone broth (found in off of the joint parts of the animal, bones, feet, knuckles) helps seal up holes in your intestines. This helps cure chronic diarrhea, constipation, and even some food intolerance’s.
It has also shown to aid and repair Leaky Gut Syndrome or gut hyperpermeability. Undigested food particles can slip through the gut lining and pass directly into the bloodstream and basically your immune system freaks out and start attacking the very foods you eat and they become food sensitivities. If left untreated, this inflammatory precursor to autoimmune diseases by which your immune system thinks your thyroid or any other tissues, actually looks like the piece of steak molecule its been fighting off for the part few years… what does that really mean? your body will start to attack itself!!!
That is where gelatin steps in, it does this by healing and sealing the gut as Dr. Campbell-McBride explains in her book Gut and Psychology Syndrome. Dr. Campbell-McBride explains that Leaky Gut Syndrome can be healed by nutrition and bone broth can play a very big part.
Glutamine also helps maintain the function of the intestinal wall, preventing this damage from re-occurring once it is healed and keeping it in tip top condition.
But wait… there is more; Glycine is actually a SUPERSTAR for detoxification, so if you have fatty liver, Bone Broth is the way to go to give your liver the full natural detox effect and far better than any cleanse out there on the market. One study conducted on rats (yes rats) showed Glycine accelerates recovery from Alcohol-Induced Liver damage. Bone broth does the same for fatty liver and any other reason you need a good detox. SO, there is no need to do some fancy smancy cleanse to detox your liver, bone broth will do it for you and it is more economical with multi benefits.
Joint Health & Muscular Pain
Bones contain a healthy amount of Proteins; Would you believe, they are actually 50% protein per volume and then you add the connective tissues and you have a superfood for your bones in the making. The how is a little fascinating for any Science geeks out there.. you see Collagen which is the protein matrix in bones, ligaments connective tissue, tendons and other flexible tissues are all broken down during the cooking process to make gelatin which is another protein.
Collagen, the protein matrix in bones, tendons, ligaments, and other flexible tissues, is broken down during the cooking process into another protein called gelatin and you want THAT beautifully nature source of gelatin in your broth. It is also what makes it all jelly like when you put your broth in the fridge. Gelatin however isn’t a complete protein, as it doesn’t contain all of the essential amino acids to make it one. However, it does contain some non essential amino acids called proline and glycin.
Bone broth is also loaded with glycosaminoglycans (GAGs) it is actually packed with all the important ones glucosamine, chondroitin sulphate and hyaluronic acid. The GAGs we get from bone broth are actually resistant to digestion which means we get them in their natural form and much like hormones, stimulating cells called fibrobalsts which lay down collagen in the joints, ligaments, tendons and even in our arteries.
These proteins and GAGs are amazing fixes and I don’t want to down play their importance here so bare with me. These proteins give our body the raw natural bare bones (pun intended), raw minerals and raw proteins for our body to start to repair itself naturally!!! It aids our ligaments which connect our bones to each other and our tendons which connects our muscles to our bones to repair, if they are injured and to nourish them if they are recovering from training. So, if you are recovering from surgery, if you do some type of strength training or if you are over 40yrs of age, Bone Broth can be one of your biggest internal repairers.
Bone Broth is known to fight inflammation directly, this is again a combination of Amino Acids such as glycine, proline and arginine as they all have anti-inflammatory effects. These combined with chondroitin sulfate have be known to assist and prevent osteoarthritis which is an inflammatory autoimmune disease.
It also assists in Rheumatoid arthritis which is an inflammatory synovial disease thought to involve T cells reacting to an antigen within the joint. A recent Harvard study showed that by taking collagen orally it reduces the severity. Bone Broth is as na
tural as you can get! Another study by the Department of Medicine, Beth Israel Hospital, Boston, MA. showed significant reduction in this disease with 4 patients in complete remission of the disease all from chicken collagen.
I wont repeat myself, however everything in the above section of Joint Health and Muscular pain will also aid in reducing inflammation. The Arginine is also highly beneficial in treating sepsis which is whole-body inflimmation.
The phosphorus, magnesium, and calcium in the bones seeps out into the broth leaving you with the essential building blocks for healthy bones.
Skin, Hair and Nails
Bone broth is a rich source of collagen. You can find collagen in all kinds of “plumping” products these days, but why stick it on the outside when you can drink it? Not only is drinking it cheaper, but it can make your skin, hair, and nails look just as radiant. Bone broth is also rich in gelatin which improves the appearance of your skin and hair and aids in building connective tissues which will make your skin smoother and healthier.
Increased Energy and Better Sleep
The glycine in Bone Broth has been shown in several studies to help people sleep better and improve memory.
Sneaky Little Side Benefits
There are many other side benefits of having Bone Broth as part of your Nutritional arsenal. The first being that they are mineral rich!! Bones found from animals are rich in calcium, magnesium, potassium, and phosphorus,
The arginine and glutamine that is found in bone broth assists us when we are under the stress that is caused from injury, disease and even mental health issues. While these are considered essential amino acids they are ‘conditionally essential’ as when the body is under a higher rate or stress due to injury, increased periods of physical demands and high stress situations, the body needs more of these aminos than it can actually produce and that is when they become essential aminos. So getting them into your body in a source that is highly bio available will speed your recovery.
- Gut and Psychology Syndrome: Dr. Campbell-McBride, N, 2009 [cited 2016 April 17]
- Glycine Accelerates Recovery from Alcohol-Induced Liver Injury: [Internet] Dr Ming Yin, Laboratory of Hepatobiology and Toxicology, Department of Pharmacology, The University of North Carolina at Chapel Hill, Chapel Hill, North Carolina 1998 [cited 2016 April 17]
- Effects of Oral Administration of Type II Collagen on Rheumatoid Arthritis: [Internet} David E. Trentham et al [cited 2016 April 17]