21 Nov, 2022
The Benefits of Bone Broth
In recent years, bone broth and all of its benefits have taken centre-stage both online and in our supermarkets. But what is bone broth? How is it different from any other soup dish? Unlike traditional soups, bone broth is made by placing the bones of an animal, e.g. chicken bones, into a pot of boiling water and vinegar, and letting the liquid simmer to create a stock that is full of beneficial nutrients. This stock can then be consumed by itself as a drink or by adding herbs and spices to it to create a standalone flavourful broth recipe. Alternatively, the broth can be added to soups or sauces to enhance the nutritional value of a dish. Whilst it is always important to take care of your health holistically and avoid relying on one “superfood” to improve your health, bone broth might be an incredible addition to your diet and a delicious way to support your wellbeing this winter.
FoodBenefits
Beneficial Micronutrients: So why is simmering bones in a pot of boiling water considered beneficial for the body? Whilst there is a need for further research into the benefits of bone broth, and the exact benefits will depend on the specific bones who are using in your broth, animal bones are known to contain high levels of important minerals such as magnesium and calcium, both of which are essential for energy production and bone health. On top of this, bone marrow also provides essential nutrients like manganese, zinc and vitamins A & K. Depending on the specific bones & connective tissue you are using in your bone broth recipe, varying levels of these nutrients will be present. It may therefore be beneficial to include a variety of bones in your broth in order to benefit from a diverse range of nutrients.
Joint Health: Some studies have shown that bone broth may support joint health by alleviating stiffness and pain. Animal bones contain collagen, which is then converted into gelatin during the simmering process. Gelatin is known to contain amino acids such as glycine and proline, which make up approximately 57% of total amino acids that are found in collagen. These amino acids are the same amino acids used in the human body to build connective tissue. Bone broth may also contain naturally occurring chemicals found in cartilage, such as glucosamine and chondroitin, which may help to improve joint pain and function.
Potential Weight Loss Benefits: Bone Broth also tends to be relatively high in protein whilst also being low in calories. Protein as a macronutrient has a higher thermic effect of food that other macronutrients, i.e. fat and carbohydrates, which means your body uses more calories to digest protein, thus promoting weight loss.
Protein also supports the maintenance and building of muscle mass, which may also be conducive to sustainable weight loss (particularly when paired with effective muscle-building exercise). This is because the more muscle mass you have, the higher your basal metabolic rate is i.e. the number of calories you burn at rest. On top of this, bone broth recipes usually feature mixed vegetables and other nutritionally dense plant foods that contain high levels of fibre. Eating a diet that is high in fibre may help to increase satiety and regulate blood sugar levels, which are both essential to healthy and sustainable weight loss.
The Detox Kitchen Chicken Bone Broth, a ready-to-eat bone broth included in our newly-launched Protein Soup Cleanse, contains a variety of delicious mixed vegetables such as carrots, white onions, ginger, carrot, courgette and peas as well as 24.8g of protein per serving.
May Support Digestive Health: It has been estimated that approximately 70% of your immune system can be found in your gut. It is therefore incredibly important that we find ways to take care of our GI tract, and a big part of this is related to the foods we eat. Bone broth comes in liquid form, which means it may be easier to digest for most people and the nutrients may also be more easily absorbed, which supports our overall health. There has also been research to show that bone broth may help with symptoms of “leaky gut”. This is where the intestinal wall suffers increased permeability, which allows for bacteria and other unwanted toxins to be absorbed into the bloodstream, which overtime may lead to chronic and autoimmune conditions.
Bone broth contains an amino acid called glutamine, which may support the health of our intestinal wall and gut lining, and therefore may help with symptoms of leaky gut. Research has also shown that gelatin has helped to reduce symptoms of colitis and preserve colonic health in mice as it helped to enhance the gut lining. More research is needed to analyse the effect in humans, however it is assumed that the positive effect would be similar in humans.
If you want to try out delicious soups and bone broths, they are included in our delicious Soup Cleanse, as well as Fridge Fills!
Written by Yasmine Personal Trainer, Nutrition & Lifestyle Coach.
