Right now, the media is full of reports about the potential health benefits of bone broth. But what exactly is bone broth, and is there science to back up the hype?
Bone broth is the liquid from cooking chicken, beef, or other animal bones and connective tissue for many hours over low heat. Its mainbenefits lie in the amino acids, collagen, and vitamins and minerals that are released and concentrated during the broth-making process.
I believe you should always do your homework and be your own best health detective, so here are some significant facts and studies about bone broth's main ingredients to help you decide if it's right for you…
1. Amino acids
Amino acids are the building blocks of protein, and there’s certainly plenty of research to back up their importance in our daily wellbeing. In fact, many amino acids are “nonessential,” meaning our bodies already produce them because they’re so crucial. Others are “essential,” meaning you need to get them through your diet.
Amino acids in bone broth help with weight loss, metabolismand healthy immune function. Click to tweet
The amino acids in bone broth help with weight loss, metabolism1 and healthy immune function.2-3 Specific amino acids like l-glutamine also play a vital role in maintaining your gut,4 which is itself a major part of your immune system. (Find out more about that here.)
Amino acids like glutamine have also been shown helpful in treating conditions ranging from type 2 diabetes to heart disease.5They can help prevent issues commonly associated with cancer treatment.6
2. Collagen
Collagen is another helpful ingredient in bone broth, and it also happens to be the protein you have the most of in your body right now!
Collagen helps support your skin and muscles. When you start to experience joint pain, aches, and wrinkled skin as you age, that’s because your collagen levels are decreasing. Consuming more collagen has been proven to significantly improve skin firmness and wrinkles.7
3. Vitamins & Minerals
The third advantage of bone broth comes from the vitamins and minerals it contains, including calcium and magnesium.
Magnesium is essential to muscle, heart, and kidney health,8 while calcium is key to healthy teeth and bones, as well as maintaining your heart and other muscles.9
To Cook or Not to Cook…
There’s well-documented value to the main components of bone broth, and I cook with it whenever I can. I also enjoy it on cold nights or when we're camping.
However, I’ll be honest: I really don’t want a steaming mug of broth for breakfast or after a hard workout!For convenient, concentrated animal-based protein without the meaty flavor, I choose chocolate or vanilla Paleo-Inspired All-In-One Protein Shakes.
They contain the same amino acids, collagen, and vitamins as beef bone broth, so you get the same power without all the prep. The protein in Paleo-Inspired Protein Shakes is conscientiously sourced from cows raised in Sweden, who are never given any antibiotics, hormones, or GMO feed.
Cooking and health trends come and go, but giving your body the nutrition it needs will never be out of style! You can buy bone broth or try making it yourself with the yummy recipe below. And for the power of bone broth without the meaty flavor or hassle, you can read more about Paleo-Inspired Protein Shakesand buy them here.
August 20, 2016
This delicious Beef Bone Broth is full of protein and vitamins that can do great things for weight loss, immune function, skin, and heart health. Make a big batch, then freeze to use in recipes later.
Virgin Diet compliant: Cycles 1, 2, and 3
Sugar Impact Diet compliant: Cycles 1, 2, and 3
- Prep: 20 mins
- Cook: 10 hrs
- Yields: 12 cups
Ingredients
3 whole carrots, cut into fourths
3 stalks celery, cut into large chunks (leaves are fine)
1 medium yellow onion, peeled and cut into large wedges
8 garlic, peeled
3 1/2 lbs grass-fed beef bones (check at the butcher counter)
1 tbsp sea salt
1 tsp whole black peppercorns
2 whole dried bay leaves
1 fresh thyme
2 tbsp apple cider vinegar
12 cups filtered water
Directions
1Place all ingredients in slow cooker, adding more water if needed to cover vegetables and bones completely.
2Cook for 8-10 hours on low.
3Using a wooden spoon, carefully skim the coating off the top of the broth and discard.
4Pour the remaining contents of the slow cooker through a fine-mesh strainer into a large bowl to reserve the broth. Dispose of the strainer contents.
5Add more salt to taste, then store up to 5 days in the refrigerator or 3 months in the freezer. (Broth can be stored in glass jars or ladled into resealable plastic bags once cool.)
Looking for more healthy, nurturing recipes? Check out jjvirgin.com/recipes.
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References
1 http://www.ncbi.nlm.nih.gov/pubmed/25926512
2 http://www.ncbi.nlm.nih.gov/pubmed/17403271
3 http://www.ncbi.nlm.nih.gov/pubmed/2105184
4 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3006244/
5 http://www.ncbi.nlm.nih.gov/pubmed/25466655
6 http://www.ncbi.nlm.nih.gov/pubmed/19936817
7 http://www.ncbi.nlm.nih.gov/pubmed/23949208
8 http://umm.edu/health/medical/altmed/supplement/magnesium
9 http://umm.edu/health/medical/altmed/supplement/calcium
FAQs
Takeaways. Bone broth combines the richness of a stock with the drinkability of a broth. It can make a healthy addition to your diet and contains nutrients such as collagen, electrolytes, and various amino acids. Consuming bone broth can help reduce inflammation and build muscle when combined with daily exercise.
What does the Mayo Clinic say about bone broth? ›
Bone broth is a good choice to include in your diet along with all the other foods that fight inflammation. Organic chicken or beef bone broths (or make your own) have many beneficial nutrients that will help improve bones and joints, along with all the other benefits.
What is the downside of bone broth? ›
"Depending on how it's made or what's in it, (bone broth) could have large amounts of sodium. That's the only downside," says Zumpano. Some types of bone broth can pack up to 500 milligrams of sodium per cup, which can add up quickly.
What happens if you drink bone broth everyday? ›
"The use of bone broth daily has been shown to decrease appetite due to the high protein content, thus many have noticed weight loss as a side effect," Litt says. However, for this reason, bone broth should not be used daily by children and pregnant women, she adds.
What is the healthiest bone broth to buy? ›
The healthiest bone broth on the market is the Organic bone broth made by Bluebird Provisions because it is the highest protein with 12 grams with 300 mg potassium and no added filler ingredients. It is also low in sodium and tastes absolutely delicious.
What type of bone broth is healthiest? ›
Best Low Sodium Bone Broth
For those watching their sodium intake, an unsalted product like the Pacific Foods Organic Chicken Bone Broth is a great option. It contains just 5% of your daily value for sodium — about 125 milligrams — which is less than any other bone broth we tried.
Why do I feel bad after drinking bone broth? ›
According to some studies, bone broth may be high in glutamate. Glutamate may cause adverse effects such as anxiety, restlessness, low energy, mental exhaustion, sleeplessness, and concentration problems, although there is no scientific evidence to prove this.
Is store bought bone broth healthy? ›
The bones used to make commercial broth may contain high levels of heavy metals, which could make their way into the broth. However, homemade or store-bought bone broth levels are very low and unlikely to cause health problems.
What is the best bone broth? ›
Our Recommendations
- Best Overall: FOND Certified Organic Chicken Bone Broth.
- Best for Sipping: Swanson Sipping Chicken Bone Broth.
- Best Lower Sodium: Pacific Foods Chicken Bone Broth.
- Best Budget: Zoup Good, Really Good Chicken Bone Broth.
- Best for On-the-Go: Bare Bones Bone Broth Instant Powdered Beverage Mix (Variety)
While bone broth is generally safe for most people, overconsumption may potentially expose you to unhealthy levels of toxic heavy metals. To enjoy bone broth while reaping its health benefits, sip it warm, use it as a base for soups, stews and sauces, or add it to homemade salad dressings.
For many people, the gelatin-rich composition of bone marrow broth can be calming to the digestive system. However, ingesting broth in too high or considerable concentrations might overload the digestive system and cause bloating, gas or diarrhea.
Why do I get diarrhea after drinking bone broth? ›
Nutrients, Sodium and Electrolytes
One of the reasons it makes you poop because of the natural sodium and electrolytes which help regulate bowel movements. These minerals can stimulate bowel movements for regular drinkers. And if you are a new sipper, it may be the reason for your bathroom trip.
Should you drink bone broth hot or cold? ›
The nutrients are highly bioavailable and can stimulate the digestive tract into action in the gentlest way possible. Drinking bone broth warm, can help to support blood flow to the gut and set your intestines up for better nutrient absorption.
Should I drink bone broth in the morning or at night? ›
Bone broth is beneficial at any time of day, but if you have specific health goals, we recommend strategizing your timing to maximize results. Take bone broth in the morning to support gut health and boost your mood. For detoxification and a stronger immune system, try bone broth in the evening.
How soon do you see results from drinking bone broth? ›
How Long Does it Take to see Results From Bone Broth? For most benefits, it takes about a week to see results from bone broth. You may start noticing energy differences very quickly, during your first day of drinking.
What are 3 benefits of bone broth? ›
Bone broth has many supposed health benefits. It's said to support the gut microbiome, reduce inflammation, and even improve the appearance of aging skin.
Is bone broth really a Superfood? ›
“Protein, collagen, and gut health are the largest functional health requirements for food and drink consumers,” Jessica says, and bone broth ticks all these boxes. She calls it a 'foundational health food' that is a natural source of protein and key amino acids.
How much bone broth should you drink a day? ›
Thankfully, the collagen and amino acids in bone broth are incredibly beneficial for joint aches and pains. While everyone is different, we've seen customers rave about joint pain disappearing with regular bone broth consumption. To see benefits for joints and cartilage, we suggest drinking 2-4 cups of broth per day.
Does bone broth detox your body? ›
Detox Health Benefits Of Bone Broth
The detox bone broth benefits include liver health, blood sugar control, reducing inflammation, helping you sleep and promoting gut health. Bone broth is a nutrient rich beverage that has amino acids that directly help your body remove harmful toxins and chemicals.
