Move over vegetable stock, bone broth is next level. Fans of the newest foodie craze - as well as some food experts - are brewing up pots of broth for its alleged health benefits, including warding off food intolerances and allergies, improved joint health, reduced cellulite and boosting the immune system.
What is bone broth?
“Bone broth is made by boiling animal bones — poultry, beef, and fish are all good options — for a minimum of four hours, on average eight hours, although some people will go as long as 48,” chef and certified nutritionist Ariane Resnick told Refinery29. Boiling the bones for an extended amount of time - much longer than regular broth - breaks down the bones to release concentrated nutrients like collagen and calcium phosphate.
There is little clinical research on the benefits of bone broth, but as registered dietician Dawn Jackson Blatner tells the Huffington Post, it's still good for you. Blatner wouldn't call bone broth a miracle cure, but confirms, "It is hydrating, contains veggie and herb anti-inflammatories and the bones provide collagen, a protein which may help with our own bone, joint and skin health."
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Here are a few real benefits:
1. Heals the gut lining while lowering intestinal inflammation (Leaky Gut)
2. Helps heal autoimmune disorders
3. Aids in liver detoxification
4. Supports healthy digestion & absorption
5. Helps maintain muscle & balance HGH
6. Reduces plaque build up in the heart
7. Reduces cellulite, wrinkles & stretch marks
8. Improves cognition, mood & sleep
9. Boost immunity & relieve cold symptoms
10. Strengthens bone and teeth
Bone Broth Fights Inflammation
Studies show that many of the amino acids in bone broth (such as cystine, histidine, and glycine) reduce inflammation, and L-glutamine specifically reduces gut inflammation. Additionally, the same Chest article from October 2000 mentioned above concluded that chicken soup’s anti-inflammatory benefits may be one reason it is so helpful with relieving symptoms of the common cold.
Bone Broth Promotes Weight Loss
While more studies of gut bacteria and weight loss need to be conducted, research has shown that obese people have more of a certain type of bacteria called Firmicutes and less of another type called Bacteroidetes in their digestive tracts. The higher proportion of Firmicutes is believed to lead to a higher amount of calories extracted from food. Therefore, a higher ratio of Firmicutes to Bacteriodetes has become one of the markers of obesity.
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Bone broth is a good source of L-glutamine, an essential amino acid (building block of protein) necessary for... the body and gut health. L-glutamine was found in studies to reduce the Firmicutes in the gut and, therefore, aid in weight loss.
Bone Broth Alleviates The Common Cold And Bronchitis
There’s a solid scientific reason that we reach for chicken soup during cold and flu season. In 2000, a study was published in Chest, the official journal of the American College of Chest Physicians, which studied chicken soup (bone broth) and found that it does indeed aid in alleviating symptoms of the common cold, by clearing mucus, opening respiratory pathways, and providing easily digested nutrition.
In addition, according to medical doctor and UCLA professor Irwin Ziment, chicken soup naturally contains the amino acid cysteine, which chemically resembles the bronchitis drug acetylcysteine.
How to get it in your diet:
- Use it as a soup base
- Drink like tea or infuse it with tea
- Use it while sautéing vegetables
- Use to boil noodles or rice instead of water
- Use it as a base for gravy and sauces
