Bone broth is an excellent source of several macronutrients, micronutrients, and active substances. It's a lip-smacking drink with lots of benefits if consumed regularly. Thus it has become very popular as a health drink. In this article, let's discuss the scientifically proven benefits of bone broth and how to choose the best one. Let's go!
A brief about bone broth
Collagen bone broths are prepared from simmering the bones, tendons, and ligaments of animals such as chicken, turkey, cow, hog, lamb, and fish. The collagen peptides are extracted and turned into gelatin in an acid solution. Several spices and condiments are also used to enhance the flavor.
You can take the entire carcass or individual parts like hooves, hocks, gizzards, feet, spines, beaks, legs, fins, or tail. But trust me when I say that bone broth made from pasture-raised and grass-fed cattle is the most nutritious and flavorful. We will learn the reason behind this later in this article.
A simple bone broth recipe
Add 4 liters of water to 1 kilogram of bones. Along with it, add your preferred vegetables, spices, 3 tablespoons vinegar, and salt. Bring it to a boil over high heat for 10 minutes, then lower the heat. Cook it for at least 5 hours or up to 26 hours. The longer it simmers, the more nutrients leach into the broth and the more flavorful it becomes. Your delicious bone broth is now ready! Let's have a look at the healing properties of collagen bone broth now.
Also Read: Cauliflower Frittata Recipe With Bone Broth
How does bone broth benefit digestion?
Bone broth promotes the health of our digestive system and supports digestion. Gelatin, the main constituent of bone broth, has a water-holding capacity. It thus helps to add bulk to the diet and helps with the gastrointestinal tract motility of the food.
It has been scientifically proven to heal the intestinal mucosa, which is the inner lining of our gut. This gut-healing property is especially beneficial for people with leaky gut. What's a leaky gut? Ok, leaky gut is a condition where the gut "leaks." Here, the intestinal tissue gets damaged, and thus, the substance meant to be inside the gut leaks out into the blood.
This leads to several life-threatening conditions and severe inflammation. Bone broth is also effective against irritable bowel syndrome, inflammatory bowel diseases, and ulcerative colitis. The glutamine, an anti-inflammatory nutrient in bone broth, is thought to be why.
Also Read: Ultimate Guide to Collagen Bone Broth Powder
How bone broth benefits arthritis?
Arthritis is caused when the cartilages in the joints get damaged. To alleviate arthritis, the damaged cartilages have to be repaired, and bone broth heps with the same! Bone broth, as said earlier, is rich in gelatin and readily absorbable collagen peptides that promote joint health.
The amino acid proline and glycine help our body make connective tissues like ligaments, tendons, and cartilages, which helps with arthritis. Furthermore, glucosamine and chondroitin in bone broth promote joint health through their anti-inflammatory and nourishing properties.
Also Read: 10 Ways to Keep Your Joints Healthy
Can bone broth help with cellulite?
Cellulite affects more than 80% of women. There are several reasons for it, including genetics, body weight, age, lifestyle, etc. It happens when the skin cannot maintain its firmness and thus appears lumpy or wavy. Bone broth promotes elastin formation, which is responsible for providing our dermal tissues with elasticity.
In a double-blind study, consumption of hydrolyzed collagen for three months has significantly improved cellulite, skin waviness, and texture. Bone broth is a promising source of collagen. Thus it can efficiently deal with cellulite if consumed regularly.
Some other health benefits of bone broth
- Collagen bone broths are high in magnesium, iron, phosphorus, calcium, and other vital amino acids and minerals.
- It also strengthens your immune function because of its densely packed nutrients and anti-inflammatory characteristics.
- Although low-calorie, bone broth's high gelatin content helps to satiate hunger. This is advantageous for weight management.
- It has a high level of glycine, an amino acid with anti-inflammatory and antioxidant properties.
- It promotes deep and relaxing sleep.
- Because of its neuroprotective properties, bone broth can considerably reduce migraine discomfort.
What makes a good bone broth?
Several animals can be used to make bone broth, like chicken, hog, beef, fish, turkey, mutton, etc. Nowadays, we get pre-made bone broth too in the market. So which one should you consider for getting all the benefits mentioned earlier? It's none other than fully pasture-raised, grass-fed, free-roaming cattle exposed to clean air and ample sunlight.
The New Zealand grass-fed bone broth is an ideal one. Why so? Because they are the only animal source in which you can find the entire spectrum of collagen peptides - type I, II, III, V, VI, VIII, and IX. This grass-fed beef bone broth is superior to others as it's raised in an exceptional environment.
Many manufacturers often combine two-three sources of collagen to ensure the presence of every collagen peptide; in this case, the digestibility and absorbability of the collagen peptides remain a question.
That's all, pals. I hope you have understood why the bone broth is given such great hype nowadays. If you have any questions, please comment below!