Bone broth is really popular now because it’s full of good stuff like vitamins and minerals that are good for your health. It’s made by cooking animal bones and tissues in water. While research on bone broth is still growing, its traditional use in cultures worldwide suggests much to gain by incorporating it into your diet.
In this article, we’ll explore five potential health benefits of drinking bone broth every day, according to science. We’ll also share tips for making bone broth at home and including it in your daily routine.
What is Bone Broth?
Bone broth is a flavorful liquid made by slowly simmering the bones and tissues of animals such as chicken, beef, or fish. Simmering the bones for hours releases nutrients like collagen, amino acids & minerals into the broth, making it a powerhouse of nutrition.
Bone broth has been used in traditional cooking for centuries and is thought to promote everything from gut health to joint support. Let’s look at the critical health benefits of consuming bone broth.
Key Health Benefits of Bone Broth
1. Packed with Essential Nutrients
Bone broth has lots of good stuff in it, but what’s in it can change based on what bones are used and how long it’s cooked. Common minerals in bone broth include calcium, magnesium, potassium, phosphorus, and sodium. These minerals are vital in maintaining strong bones and supporting the nervous system.
Even though bone broth may not have a lot of minerals, it does have important amino acids like glycine, proline, and glutamine that help with different functions in the body. Glycine, in particular, aids in collagen production, which benefits the skin, joints, and tissues.
2. Supports Gut Health
One of the main advantages of bone broth is that it can help make your stomach and intestines healthier. Bone broth contains gelatin, a substance derived from collagen that may support the lining of the digestive tract.
It is also rich in glutamine, an amino acid that can reduce gut inflammation and promote healing in the gut lining, helping to prevent or treat conditions like leaky gut syndrome.
A leaky gut occurs when the intestinal barrier becomes weak, allowing toxins and harmful particles to enter the bloodstream. Research suggests that glutamine can help maintain a healthy intestinal lining, supporting the gut’s overall function.
3. Promotes Joint Health
Bone broth is high in collagen, which provides skin, bones, and joint structure. Collagen keeps cartilage strong and helps joints move smoothly. As we get older, our bodies make less collagen, which can cause joint pain and stiffness.
Research shows collagen supplements may reduce joint pain and improve mobility, especially in people with osteoarthritis. While bone broth may contain less collagen than supplements, it can still provide joint benefits over time, especially when consumed regularly.
4. May Reduce Inflammation
Long-term swelling in the body is connected to different health problems like heart disease, diabetes, and disorders where the immune system attacks the body.
Drinking bone broth daily may help reduce inflammation thanks to the amino acids it contains, particularly glycine and arginine. These compounds have been shown to have anti-inflammatory properties that can help the body regulate its immune response.
In addition to glycine and arginine, bone broth contains other compounds that promote overall healing and may help combat oxidative stress and inflammation at the cellular level.
5. Improves Sleep and Brain Function
Bone broth contains glycine, an amino acid that improves sleep quality and promotes relaxation. Studies show that taking glycine before bedtime can help reduce body temperature and improve sleep quality.
Glycine plays a role in brain health in addition to sleep benefits. Some studies suggest glycine can enhance memory and cognitive function, making bone broth a brain-boosting beverage. While more research is needed to confirm these findings, consuming bone broth may positively affect sleep and brain function.
How to Make Bone Broth at Home
Making bone broth at home is easy & saves money. All you need are a few ingredients and some time. Here’s how to prepare bone broth:
Ingredients:
- 3 pounds of bones (chicken, beef, pork, or fish)
- Add 1-2 tablespoons of apple cider vinegar to help get the good stuff out of the bones
- Water to cover the bones
- Optional: carrots, celery, onion, garlic, salt, and herbs for flavor
Instructions:
- Put the bones in a crockpot or big pot.
- Add water and apple cider vinegar to cover the bones.
- Heat until bubbling, then lower heat and cook for 12 to 24 hours.
- Strain the broth through a fine mesh sieve or cheesecloth to remove the bones.
- Store the broth in the refrigerator for up to three days or freeze it later.
Serving Size and Store-Bought Options
There’s no standard serving size for bone broth, but most health experts recommend drinking about 1 cup daily for maximum benefits. You can drink it by itself or put it in soups, stews, and other dishes for more nutrients.
If you don’t have time to make bone broth at home, you can buy it at the store. Look for organic brands with few additives and salt. Many grocery stores sell pre-made bone broths, so check the labels for good ingredients.
Bone Broth Recipe Ideas
If you’re not a fan of sipping bone broth on its own, there are plenty of creative ways to include it in your meals:
- Use it as a base for soups and stews.
- Cook grains like rice or quinoa in bone broth for added flavor.
- Use it as a cooking liquid for vegetables.
- Add bone broth to mashed potatoes for extra richness.
- Freeze bone broth into ice cubes and blend them into smoothies for a nutrient boost.
Conclusion:
Drinking bone broth every day can help your gut and joints, make you sleep better, and reduce swelling. More research is needed to be sure, but bone broth has good nutrients for a healthy diet.
Whether you make it at home or buy it at the store, bone broth is an easy way to add protein, collagen, and essential amino acids to your meals. Try it and benefit from the many health perks it provides.