Bone Broth Benefits, Nutrition Facts and How to Make It

Bone Broth Benefits, Nutrition Facts and How to Make It

Bone Broth Benefits, Nutrition Facts and How to Make It

For thousands of years traditional foods such as fermented vegetables and cultivated dairy products have been advertised for their health benefits, but one of the most common medicinal foods now recognised for their incredible health benefits is bone broth. It’s so fashionable that it’s Paleo’s staple food, and even bone shops are now available!

In fact, the benefits of bone broth are numerous and complete. To make it even better, there are many types of bone stock (chicken, beef, fish, powder, etc.) that you can cook, all of which will bring new health benefits.

With that in mind, I’d like to reveal some old secrets about what makes bone stock so delicious and explain to you exactly what bone stock is.

What is bone broth?

Chicken soup isn’t just good for the soul. It is not for nothing that it is prescribed by doctors and mothers when you are exposed to the elements.

All bone broth – beef, chicken, fish, sheep and many others – form the basis of the traditional diet of each culture and the basis of any exquisite cuisine. They are now also the main product of the Palaeo and Keto diet. The bone broth is nutritious, easily digestible, rich in aromas and beneficial for healing.

Our ancestors used all parts of the animal in the form of broth or bones. Bones and bone marrow, skin and feet, tendons and ligaments that cannot be eaten directly can be boiled and then cooked for days. This cooking causes bones and ligaments to release healing substances such as collagen, proline, glycine and glutamine, which have the power to change your health.

Nutritionists Sally Fallon and Kaayla Daniel of the Weston A Foundation. The Price Foundation explains that bone broths contain minerals in forms that your body can easily absorb:

  • Calcium
  • Magnesium
  • Phosphor
  • Silicon
  • Sulphur
  • et al.

They contain chondroitin sulfate and glucosamine, compounds that are sold as expensive supplements to relieve inflammation, arthritis and joint pain.

A study of chicken soup (broth), conducted by the University of Nebraska Medical Center, showed that the soup has positive effects on colds and flu. Scientists have discovered that the amino acids produced in the production of chicken herds reduce inflammation of the respiratory tract and improve digestion.

In addition, research proves that it can also improve the immune system and cure diseases such as allergies, asthma and arthritis.

But it is important to understand that the majority of stocks and broths purchased in stores today are not authentic. Instead, companies use laboratory meat flavourings in stock cubes, soups and sauces. Manufacturers have also started using monosodium glutamate (MSG), which is recognised as a meat flavour but is actually a neurotoxin.

If you want real bone broth and its real benefits, you can make it yourself at home. If you don’t want to waste this time and effort, you can also buy a protein powder made from bone stock. It is a very popular side dish (with different flavors) that can be used in cocktails, cakes, etc. – and it has many advantages over bone building proteins.

In order to be able to prepare a beef bouillon of bones properly at home, you should have the bones fed with grass at the local farmers’ market or in the online natural food shop. To prepare the chicken stock from the bones, simply use the carcass and the bones of the already cooked chicken.

Bone broth is an excellent place to find all the precious amino acids, collagen, gelatin and trace elements. In fact, bone broth contains dozens of different nutrients, many of which are not readily available from other commonly used foods. That’s part of why bone broth has so many incredible benefits.

By regularly consuming bone broth or using it in recipes, you can help strengthen intestinal integrity while reducing permeability and inflammation. It is so healthy that bone broth can even be useful for dogs.

That’s what it looks like: Eat 6 oxen on beef tallow, which might surprise you.

Benefits of Bone Stock

What’s the use of a good supply of bones? I’ve discovered that bone broth is the first thing you can eat to help:

  • Treatment of bowel leak syndrome
  • Overcoming food intolerances and allergies
  • Improved joint health
  • Reduce cellulite
  • immune system improvement

Here are some of the benefits you can get from eating bone broth:

1. Connection protection

Bone broth is one of the best sources of natural collagen, the protein found in vertebrates – in their bones, skin, cartilage, ligaments, tendons and bone marrow. As we age, our joints wear out naturally and become less flexible.

What difference does it make? Cartilage decreases with age because it is attacked by antibodies (age-related breakdown of joint cartilage). When the bone stock is boiling, collagen from animal parts is leached into the stock and easily absorbed, which helps to repair cartilage.

Gelatin is one of the most valuable constituents of the bone stock. Gelatin acts as a soft cushion between the bones and helps them glide without friction. It also gives us the basic elements we need to form and maintain strong bones. This helps relieve pressure on aging joints and maintain a healthy mineral density of the bones.

A study conducted by the Department of Nutrition and Sports Nutrition for Athletics at Pennsylvania State University showed that when most athletes were fed collagen within 24 weeks, they showed a significant improvement in joint comfort and a reduction in factors affecting athletic performance.

2. Good for bowels

Studies show that gelatin is useful for restoring intestinal mucosal firmness and combating food sensitivities (e.g. wheat or dairy products). It also promotes the growth of probiotics (good bacteria) in the intestines and maintains a healthy level of inflammation in the gastrointestinal tract.

A report published in the Journal of Clinical Gastroenterology indicates that gelatin effectively supports intestinal health and integrity. It also has an anti-inflammatory effect and is capable of inhibiting cytokines.

Bone broth is easily digestible and calms the digestive system, unlike many other foods that are difficult to break down completely. After all, food is only really useful if we have the means to absorb its nutrients.

Studies have shown that the concentration of collagen in the serum decreases in people with digestive disorders. Because the amino acids in collagen form the tissue that builds up the intestines and the entire gastrointestinal tract and can maintain a healthy digestion by taking a collagen supplement.

3. Promotes healthy skin

Collagen promotes the formation of elastin and other compounds in the skin that are responsible for maintaining a youthful complexion, texture and radiance. The integrity of collagen is recognized and helps to reduce visible signs of wrinkles, reduce swelling and several other signs of aging.

Many people report a decrease in cellulite when eating foods containing collagen and dietary supplements because cellulite is due to a lack of connective tissue, leading to a loss of skin elasticity.

Double-blind, placebo-controlled collagen aging studies have shown that 2.5 to 5 g of collagen hydrolysate, used once a day for eight weeks in women aged 35 to 55, maintains skin elasticity, skin hydration, transepidermal moisture loss (dryness) and skin roughness.

After only four weeks, people using collagen showed a statistically significant improvement in skin hydration and evaporation compared to people using placebo, as well as a marked decrease in the signs of accelerated aging, all with little or no side effects.

4. Supports the function of the immune system

One of the most remarkable properties of bone broth is the bowel support, which, as described above, in fact has a holistic effect on the body and promotes a healthy functioning of the immune system.

Bowel leakage syndrome occurs when undigested food particles enter the bloodstream through small holes in the weakened intestinal mucosa, where the immune system detects them and becomes hyperactive.

This increases inflammation and leads to dysfunctions all over the world. The immune system releases high concentrations of antibodies that trigger an autoimmune reaction and affect healthy tissue.

Bone broth is one of the healthiest foods for restoring intestinal health and therefore supports the functioning of the immune system and a healthy inflammatory response. The amino acids collagen/gelatin and proline, glutamine and arginine help close these holes in the intestinal mucosa and maintain intestinal integrity.

Bones produced in the traditional way are thought to promote a healthy inflammatory response and normal functioning of the immune system. Bone broth can even promote healthy sleep, provide energy throughout the day and maintain a good mood.

5. improves detoxification

Today, the average citizen in the western world is exposed to a number of environmental toxins, pesticides, artificial ingredients and all kinds of chemicals. Although the human body has its own means of detoxifying heavy metals and other toxic substances, it is often difficult to do so when it is flooded with a large number of chemicals.

Bone broth is considered a powerful detoxifier because it helps the digestive system to eliminate waste products and the liver to excrete toxins. It also helps maintain tissue integrity and improves the use of antioxidants by the body.

Bone broth contains potassium and glycine, which promote cell and liver detoxification. Bone broth promotes detoxification by adding sulphur (especially when vegetables, garlic and herbs are added to the broth) and glutathione, a phase II detoxifier that reduces oxidative stress.

A report published in the Scientific World Journal shows that glutathione helps to remove fat-soluble compounds, particularly heavy metals such as mercury and lead. It also promotes the absorption of various nutrients, the use of antioxidants and the cleansing functions of the liver.

Bone broth also increases the consumption of essential minerals, which act as chelators to eliminate toxins, preventing heavy metals from adhering to mineral receptors.

6. Promotes and stimulates metabolism

Leg broth is a good way to get more glutathione. Research shows that glutathione plays an important role in the protection of antioxidants, nutrient metabolism and the regulation of cellular events.

A study published in 2004 in the journal Nutrition states that glutathione regulates, among other things, the role and benefits of glutathione:

  • gene expression
  • DNA and protein synthesis
  • Cellular proliferation and apoptosis
  • Signal transduction
  • Production of cytokines
  • and immune responses

Amino acids in bone broth have many metabolic functions:

  • Muscle building and recovery
  • Bone density
  • Nutrient uptake and synthesis
  • and the maintenance of healthy muscles and connective tissue.

The glycine in collagen contributes to the formation of muscle tissue by converting glucose into energy.

It also slows down age-related loss of cartilage, tissue and muscle by improving the body’s use of antioxidants. Studies show that glycine protects skeletal muscles from loss and inhibits the expression of genes associated with age-related muscle protein damage.

Glutamine is another amino acid that is important for a healthy metabolism. It helps us save energy by sending nutrients, including nitrogen, to our cells.

Arginine also breaks down nitrous oxide, which helps improve blood circulation and sends blood and nutrients to cells throughout the body. Improves muscle and tissue integrity and promotes normal wound healing.

How to do

I wonder how you make bone broth? There are several important fundamental elements that need to be taken into account in a good inventory.

Bones can only be made from animal ingredients, but research shows that a combination of animal products and vegetables seems to have a synergistic effect when they work together.

Experts say that for a quality bone broth recipe, it is important to use body parts that are not normally found in the meat department of your grocery store – such as chicken thighs and necks.

You also want to buy animal products that you know are fed on pasture and are free of antibiotics and hormones to really get the full benefits of bone broth.

For a classic recipe for bone broth, Mr. Fallon describes the essential ingredients such as bone, fat, meat, vegetables and water. If you make a beef or lamb broth, you must roast the rest of the meat or organic meat before adding it to the broth.

Bovine animals do not need to be cooked beforehand. Fish and poultry (chicken or turkey) can be added to the pot without turning brown. Add a little cider vinegar to the pot to help extract the minerals from the bones.

Recommendations for bone bread recipes

Would you like to make your own broth? You will learn how to cook bones to make your own bone broth, using chicken or beef broth, depending on your preference:

  1. Put the bones in a large pot or slow cooker and cover them with water.
  2. Add two tablespoons of apple vinegar to the water before cooking. This allows important nutrients to be extracted from the bones.
  3. Fill the coffee machine or slow cooker with filtered water. Leave enough room to boil water.
  4. The heat’s slow. Bring to the boil and then let it boil for at least six hours. Remove the rubbish bin as shown.
  5. Cook slowly on low heat. Chicken bones can cook for 24 hours. Cattle can be cooked for 48 hours. Short, slow cooking times are necessary for the complete extraction of nutrients in and around the bone.
  6. You can also add vegetables such as onions, garlic, carrots and celery to increase the nutritional value.

After cooking in a slow cooker, the stock cools down and the fat layer becomes hard. This layer protects the broth underneath. Don’t throw this diaper away until you’ve eaten the broth.

For more information, read my chicken stock recipe and my beef stock recipe.

Power Facts

Bone broth can be described as a natural multivitamin. Exactly how? The food in the bone stock is full:

  • more than 19 easily digestible essential amino acids and non-essential amino acids (building blocks of proteins).
  • collagen/gelatin, which contribute to the formation of connective tissue
  • Nutrients that support digestion, immunity and brain health.

Got it? Bone broth literally benefits all parts of the body, from the intestines and brain to the muscles and ligaments.

It is also relatively low in calories, but very rich in minerals and other chemical compounds that many people miss. There is no doubt that bone broth will be an excellent daily supplement to your diet.

Here are six basic nutrients found in bone stock that help provide all the wonderful benefits of bone stock – all for the small calories in bone stock.

1. Glycosaminoglycans (GAGs)

Glycosaminoglycans play an important role in the maintenance and support of collagen and elastin, which occupy the space between the bones and the various fibres. Studies show that GAGs promote the health of the digestive tract by helping to rebuild the intestinal mucosa. These nutrient deficiencies are thus associated with digestive problems.

Bone broth contains several important GAGs, including glucosamine, hyaluronic acid and chondroitin sulphate.

2. Glucosamine

There are two main types of naturally occurring glucosamine: Hydrochloride and sulphate. Both help maintain the integrity of the cartilage, a rubbery substance in the joints that acts as a natural cushion.

Studies show that glucosamine can be depleted with age, which is why nutritional additives are often used to maintain joint health.

A simple and relatively inexpensive way to obtain glucosamine naturally is to drink more bone stock. Bone broth helps support healthy cartilage loss and is an alternative to expensive glucosamine preparations. Taking more glucosamine can help maintain joint health, flexibility and comfort.

3. Hyaluronic acid

Hyaluronic acid, which is present in all connective tissue, epithelial (skin) tissue and nerve tissue, promotes cell proliferation, differentiation and softening. This enables our cells to perform various functions throughout the body as needed.

Studies evaluating skin health show that the skin supports different skin types and promotes healthy ageing, cell rejuvenation and firmness of the skin.

4. Chondroitin sulphate

Chondroitin sulphate is a useful glycosaminoglycan found in the cartilage tissue of the joints of all animals. Often used to maintain healthy and comfortable joints, especially in combination with glucosamine.

Studies have shown that chondroitin supplements promote a healthy inflammatory response and a healthy cholesterol, skin, bone and cardiovascular system.

5. Minerals and electrolytes

Bone broth contains essential minerals, including electrolytes, which are easily absorbed. Electrolytes in bone stock include calcium, magnesium and potassium (not to mention many other minerals such as phosphorus). They are important for maintaining good circulation, bone density, nerve alarm functions and the health of the heart and gastrointestinal tract.

When the sodium content is kept low, the bone stock contains an ideal balance of sodium and potassium to maintain healthy, efficient cells and prevent imbalances in the electrolytes.

6. Collagen

Collagen is the most important structural protein in the human body, which promotes the formation of connective tissue and seals the protective layer of the digestive tract. It is also a smooth, gel-like structure that covers and holds our bones together and allows us to glide and move freely.

Irritation of the intestine interferes with normal digestive functions and causes permeability by allowing particles to enter the bloodstream, which is called unopened bowel.

Rich in gelatin, bone broth protects and closes the mucous membrane of the digestive tract. This means that it improves the absorption of nutrients and also helps to prevent particles from being transported to places where they shouldn’t be.

7. Amino acids

The gelatin in bone stock contains the classic amino acids arginine, glycine, glutamine and proline. These amino acids also contribute to the healing of stocks.

Conditional amino acids are amino acids that are classified as non-essential amino acids and are essential under certain conditions. You don’t do them very well when you’re sick or stressed.

Kayla Danielle of the Weston A Foundation. The price indicates that an unhealthy western diet, rich in processed carbohydrates, inferior animal products and a lack of homemade soups and broths, makes these amino acids fundamentally essential.

What do these conditioned amino acids do?

Arginine

  • Necessary for the functioning of the immune system and the healing of wounds.
  • Required for the production and release of growth hormone
  • Helps regenerate damaged liver cells
  • Necessary for seed production

Glycine

  • Prevents the destruction of protein tissue, such as muscle.
  • For use in the production of bile salts and glutathione
  • Helps detoxify chemicals and acts as an antioxidant
  • It is a neurotransmitter that improves sleep, memory and performance.

Proline

  • Helps repair cartilage and heal joints.
  • Reduces cellulite and makes the skin more supple.
  • Help in repairing leaking hoses

Glutamine

  • Protects the intestinal mucosa
  • It is a metabolic fuel for the cells of the small intestine.
  • Improves metabolism and muscle building.

Talk about the incredible benefits of bone stock! For these reasons, most of my patients use bone broth as a quick partial or meal detoxification to help heal their intestines and detoxify their cells, intestines and liver.

How to use them (recipes)

If you have finished the production of bone broth or bought a high quality one, what will you do with it?

Of course you can make soups and other recipes with bone broth, including chicken soup, beef soup, bone marrow soup, and many other bone soups and other recipes.

And with the popularity of bone broth, nutritional supplementation is now also available. The bone stock is available in powder and capsule form. You can use powders to prepare spicy dishes from bone stock or nutritious cocktails – it’s easy and spares the cooking process.

Here are some simple and useful recipes that contain bone broth:

How much bone broth should you drink per day? I recommend eating our bone soup once or twice a day, having a simple drink or making a quick bone broth to enjoy all these delicious benefits. You can even follow a diet with bone broth.

I usually drink eight ounces every morning when I wake up and I recommend drinking bone broth every day.

Risks and side effects

Today there are a lot of variations of bone broth on the market that you can buy in the shop, but keep in mind that they are not all made in the same way. Make sure you buy real bones from a reputable company and not from one that only makes bones that taste like meat.

If you choose bone food additives, make sure they are chosen correctly – without antibiotics or other additives.

That’s why the best bone stock is often made at home.

Conclusion

  • Bone broth is rich in minerals that support the immune system and contains healing substances such as collagen, glutamine, glycine and proline. The best thing is that you can prepare your broth directly at home and enjoy the benefits of a healthy bone broth.
  • The collagen in the bone broth helps to heal the intestinal mucosa and reduces intestinal inflammation. In addition, the glycine in the bone broth can detoxify your cells from chemicals and improve brain function.
  • Making bone broth at home is the best option, but you can also buy quality broth or use protein powder or capsules because of their amazing health benefits.

About the Author: Prateek

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