The Powerful Benefits of Bone Broth

Discover the transformative power of bone broth! Uncover a wealth of health benefits, from collagen for radiant skin to gut nourishment. Elevate your wellbeing with every sip.

Unlocking the Powerful Health Benefits of Bone Broth

Bone broth has surged in popularity as a revered tonic known for its numerous health benefits. This centuries-old restorative has found its way back into modern diets, not just for its rich flavour, but also for its healing properties. From boosting immunity to supporting gut health and promoting joint strength, bone broth is hailed as a nutritional powerhouse. But how can a cup of broth deliver all these benefits?

Ancient Wisdom Meets Modern Wellness

The roots of bone broth trace back to ancient culinary traditions across many cultures, where it was cherished for its ability to harness nutrients from bones, connective tissues, and marrow. 

The cooking process involved slowly simmering animal bones, typically beef or chicken, along with vegetables, herbs, and spices, allowing the release of vital compounds and nutrients. These nutrients included gelatin, collagen, glucosamine, chondroitin sulphate, amino acids, such as proline, glutamine, arginine and glycine, along with minerals such as calcium, phosphorus, magnesium and potassium.

Collagen versus Gelatin.

One of the key components of bone broth is collagen. It’s the most abundant protein in your body, accounting for about 30% of your body's total protein. It is the primary building block of skin, muscles, bones, tendons, ligaments, and other connective tissues. It's also found in your organs, blood vessels and intestinal lining. Without collagen, your body wouldn't be able to properly maintain its form and function.

Its popularity has seemed to explode overnight, and for good reason. Coming from the Greek word kola, which means glue, this is very much how it behaves in the body, literally holding us together. Through slow simmering over many hours, collagen from bones and cartilage breaks down into gelatin, glucosamine, and chondroitin, which contains essential amino acids like proline, glycine, and glutamine. These compounds play pivotal roles in supporting healthy skin, hair, nails, and joints. Additionally, bone broth is a source of minerals such as calcium, magnesium, and phosphorus, contributing to overall bone strength and density.

Research

While there isn’t much clinical data in support of bone broth, observational evidence is abundant, drawn from thousands of years of experience from many cultures that incorporate broth into their diet. Nevertheless, there is quite a bit of research emerging regarding the health benefits of collagen 1,2,3 and gelatin. 3,4,5

Supporting Gut Health, Boosting Immunity and Fighting Inflammation

The gut plays a crucial role in overall health, profoundly influencing various aspects of the body including digestion and nutrient absorption, immune system support, microbiome regulation, synthesis of nutrients, metabolism and energy regulation, mood and mental health, inflammation regulation, detoxification, hormone regulation, and protection against pathogens. Maintaining gut health and integrity, therefore, is a critical aspect of overall health. The gelatin content in bone broth aids in promoting a healthy gut lining, potentially reducing inflammation, and improving digestion. 

A study published in the Journal of Clinical Gastroenterology highlights the role gelatin plays in promoting intestinal health and integrity. demonstrates gelatin’s anti-inflammatory properties and its ability to suppress pro-inflammatory compounds, such as cytokines. 3, 6 This supports another 2022 study showing that collagen aids in reducing digestive distress and symptoms (1).

Its high glutamine content may also support the intestinal barrier, assisting those with conditions like leaky gut syndrome. Moreover, the presence of minerals and gelatin may contribute to a robust immune system, supporting the body's defence mechanisms against illnesses. 

Joint Health and Bone Strength

Collagen is crucial for maintaining joint health and flexibility. A recent meta-analysis (4) indicated that regular consumption of bone broth may help support cartilage and bone strength, potentially alleviating joint discomfort and promoting overall mobility, especially for individuals with conditions like arthritis.

Healthy Skin 

We’ve discovered that collagen helps to maintain the structure, stability, and strength of connective tissue, but it also does the same of the dermal layers. Studies indicate that consuming collagen orally improves skin moisture levels, particularly in the outermost layer, while also boosting skin elasticity, thereby reducing wrinkles and roughness (2).

What Makes a Great Health Promoting Bone Broth.

So how do you get the most benefit? Choosing organic, grass-fed bones is key. These animals tend to have a more nutrient-dense skeletal structure, translating into a broth rich in collagen, minerals like calcium and magnesium, amino acids, and other essential nutrients.  

Freeze drying the broth ensures that the nutrients are preserved without the need for additives or preservatives which could potentially counteract its benefits. This process retains the integrity of the broth, allowing you to enjoy its full benefits without compromising on quality. Additionally, being free from artificial flavours means you're experiencing the genuine taste and goodness of the ingredients without any unnecessary enhancements. Melrose Bone Broth offers and easy alternative to making your own, using organic beef bones and freeze drying to preserve nutrients and flavour.

Incorporating Bone Broth into Your Diet

Integrating bone broth into your diet can be simple and versatile. Enjoy it as a warming beverage or use it as a base for soups, stews, or sauces to add depth of flavour and nutrition to your meals. Some prefer sipping it solo, while others blend it into smoothies or use it to cook grains for an added nutrient boost.

Stir 2 teaspoons into 250mL of boiling water for an instant beverage. Use as a base for soups, stews, sauces and gravies for nutrition and taste. 

Considerations and Conclusion

While bone broth offers a myriad of health benefits, it's essential to consider the sourcing of ingredients and preparation methods. If cooking your own, remember go for organic, grass-fed bones or pasture-raised poultry to minimize exposure to additives or harmful substances. Simmering bones for an extended period maximizes the extraction of nutrients, ensuring a potent and flavourful broth.

In conclusion, bone broth stands as a testament to the wisdom of ancient culinary practices, offering a treasure trove of health benefits in a humble, comforting brew. Its rich nutrient profile, including collagen, gelatin, amino acids, and minerals, makes it a valuable addition to a balanced diet, promoting overall well-being from the inside out.

 

Written by, Lyndall Wright.

 

References

1. Abrahams, M., O’Grady, R., & Prawitt, J. (2022). Effect of a Daily Collagen Peptide Supplement on Digestive Symptoms in Healthy Women: 2-Phase Mixed Methods Study. JMIR Formative Research, 6(5), e36339. https://doi.org/10.2196/36339

2.Al-Atif, H. (2022). Collagen Supplements for Aging and Wrinkles: a Paradigm Shift in the Field of Dermatology and Cosmetics. Dermatology Practical & Conceptual, 12(1), e2022018. https://doi.org/10.5826/dpc.1201a18

3.Cardile, V. (2012). Gelatin tannate reduces the proinflammatory effects of lipopolysaccharide in human intestinal epithelial cells. Clinical and Experimental Gastroenterology, 61. https://doi.org/10.2147/ceg.s28792

4.García-Coronado, J. M., Martínez-Olvera, L., Elizondo-Omaña, R. E., Acosta-Olivo, C. A., Vilchez-Cavazos, F., Simental-Mendía, L. E., & Simental-Mendía, M. (2018). Effect of collagen supplementation on osteoarthritis symptoms: a meta-analysis of randomized placebo-controlled trials. International Orthopaedics, 43(3), 531–538. https://doi.org/10.1007/s00264-018-4211-5

5.Liu, D., Nikoo, M., Boran, G., Zhou, P., & Regenstein, J. M. (2015). Collagen and gelatin. Annual Review of Food Science and Technology, 6, 527–557. https://doi.org/10.1146/annurev-food-031414-111800

6.Mar-Solís, L. M., Soto-Domínguez, A., Rodríguez-Tovar, L. E., Rodríguez-Rocha, H., García-García, A., Aguirre-Arzola, V. E., Zamora-Ávila, D. E., Garza-Arredondo, A. J., & Castillo-Velázquez, U. (2021). Analysis of the Anti-Inflammatory Capacity of Bone Broth in a Murine Model of Ulcerative Colitis. Medicina, 57(11), 1138. https://doi.org/10.3390/medicina57111138