The Benefits of Bone Broth
Isabella Cannon
| 3 min read
You may have noticed bone broth gaining popularity on social media, with many incorporating it into their daily routines. But is this wellness trend backed up by science and real benefits?
What is bone broth?
Bone broth is made by simmering animal bones or connective tissue in water with a bit of vinegar. The vinegar helps extract valuable nutrients from the bones, infusing them into the broth. While bone broth can be made from any animal bones and parts, chicken and beef are among the most common choices.
Health benefits of bone broth
According to the Cleveland Clinic, bone broth contains several minerals and nutrients that are good for our bodies. One of its key components is collagen, the primary protein in bones, which plays a crucial role in maintaining skin elasticity, connective tissues and muscle health. However, it’s worth noting that the concentration of collagen in bone broth greatly varies.
While bone broth may contribute some collagen, the amount is likely not enough to match the results seen in clinical trials with higher doses of concentrated collagen supplements according to an International Journal of Sport Nutrition and Exercise Metabolism study. Bone broth also contains small amounts of minerals and electrolytes such as calcium, potassium and magnesium. These minerals aid in regulating nerve and muscle function and may prevent cramping.
Other potential benefits of bone broth include:
- Supporting digestion and gut health
- Easing joint pain
- Reducing inflammation
- Promoting better sleep
What type of bone broth is best?
Not all bone broths are created equal. Nutritional value can vary depending on the type of animal bone used, cooking time and temperature, and amount of acidity. Homemade bone broth is often the best option since it contains fewer additives compared to store-bought versions.
According to the Cleveland Clinic, quality bone broth should be cooked with bones for at least six hours and should have a gel-like texture when refrigerated. This texture indicates the presence of collagen, amino acids and other beneficial nutrients.
Potential downsides of bone broth
While bone broth doesn't have a lot of downsides, it's not the golden ticket to good health either. One potential downside could be its high sodium content. Storebought bone broth often contains a lot of additional salt to enhance its flavor.
Additionally, a 2017 study published in Food and Nutrition Research reported that bone broth was a poor source of calcium and magnesium depending on cooking time.
Tips for including bone broth in your diet
Adding bone broth to your routine is simple and versatile. Here are some easy ways to incorporate it:
- Drink it in the morning: A warm cup of bone broth is easy to digest.
- Enhance your coffee or tea: Swap out a portion of the water in your morning brew with bone broth.
- Boost your smoothies: Add a cup of bone broth to your smoothies to add 5-10 grams of protein to your day.
- Use it when cooking: Enhance the flavor and nutrition of your meals by using homemade bone broth as a base for soups, stews or sauces. Adding vegetables and spices like celery, carrots, onion, garlic or thyme can make bone broth more flavorful.
Bone broth may offer some health benefits such as supporting gut health and improving joint function. While it’s important to choose high-quality sources, incorporating bone broth into your diet could be a simple way to add a few extra nutrients to your wellness routine.
Photo credit: Getty Images
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