Today I’m sharing with you the many benefits of consuming bone broth and why you should use Grass Fed, Free Range bones to make your bone broth.
Bone Broth when cooked over a long time (48 hours), causes the nutrients from the bones to leach into the liquid resulting in a nourished broth full of many health benefits for the body. What’s great is that these nutrients are easy to digest and don’t cost an arm and a leg to make, so you can easily and economically enjoy all the healthy attributes you get from consuming bone broth.
Bone broth does wonders for healing and restoring the balance back to your gut, increasing digestion, and even reducing digestive discomforts such as bloating and constipation.
The gelatin and collagen found in bone broth assists with repairing and healing of the tissue lining in the digestive system. It also helps to strengthen the tissue lining, enhances digestive enzymes secretion, helps to restore healthy mucosal lining (protective lining of the stomach), and can improve bowel movements.
Glutamine is an amino acid (building block of protein) with anti-inflammatory properties making it helpful in reducing digestive discomforts. Glutamine is similar to gelatin and collagen and also assists with the repair and healing of the tissue lining of the digestive system. It even helps with sugar cravings by reducing the ‘need’ for sugary foods which can further contribute to poor digestion.
Healing and repairing any damages in the digestive system helps to increase the body’s ability to breakdown and absorb nutrients.
Bone broth has anti-inflammatory properties which help the body to reduce inflammation. Inflammation can contribute to increasing your risk of developing health conditions such as autoimmune diseases and digestive issues.
The main amino acids that contribute the anti-inflammatory properties are; proline and glycine. Proline works to reduce inflammation by its cell protective properties and thus preventing cell damage. Glycine helps to reduce stress that can contribute to inflammation in the body.
Bone broth does wonders for people who suffer from arthritis and joint pain.
Glucosamine found in bone broth helps to: stimulate the growth and repair of damaged joints, maintain cartilage, lubricate joints; reduce the friction that contributes to joint pain and increase range of motion, plus reduce ageing that contributes to joint deterioration.
Chondroitin works well alongside glucosamine. It acts by slowing down joint degeneration, is the main component that makes up cartilage (the connective tissue that cushions the joints), and assists to reduce joint stiffness therefore again increasing joint mobility.
Several of the nutrients found in bone broth are excellent for building strong bones and contributing to the prevention of osteoporosis. These nutrients include:
- Calcium is a mineral that helps to contribute to making bones dense and strong skeleton bones. * Note: be sure to get adequate levels of Vitamin D as this helps calcium to be absorbed by the bones.
- Magnesium is a mineral helping to assist with calcium absorption, stimulates the thyroid and parathyroid glands to produce the hormone calcitonin. This hormone, calcitonin, further increases the absorption of calcium in the blood and tissues, and helps to convert Vitamin D into its active form which aids the absorption of calcium by the bones. Low levels of magnesium have been associated with osteoporosis.
- Phosphorus is a mineral required for growth, maintenance and repair of bones as well as tissues and cells. It plays an important role in bone density. Low levels in children can contribute to poor growth and bone and teeth development.
HEALTHY SKIN, HAIR & NAILS
As stated above bone broth contains collagen. Collagen is an important building block for skin. It works to help keep skin plump (especially the outer layer of skin, the epidermis) which has shown to help increase elasticity, increase skin moisture (reducing dryness) and reduce wrinkles. Collagen is a big component found in hair and nails. It contributes to both growth and strength, and stops hair and nails from splitting.
Bone broth is full of nutrients that help boost the immune system. It has been shown to inhibit viral infections as it enhances the white blood cells; giving those cells the ability, in a natural way, to fight infections. Hence why chicken soup made from bone broth is recommended when you have a cold or flu. The gut-healing properties from bone broth also help to enhance gut health thereby contributing to stronger immune function.
USE GRASS FED AND FREE RANGE
When making bone broth be sure to purchase Grass Fed, Free Range Bones as this will further maximise the nutritional value. You don’t want to be leaching out antibiotics or growth hormones that can be found in conventional bones into your broth.
- Can keep in the fridge for 3-5 days
- Freeze for up to a year
- I like freezing in ice cube trays, and then once frozen keep the cubes in a container in the freezer
- I add a cube to my cooking to enhance the nutritional benefits and flavour
- I also freeze in single-serve jars so I can consume on the go
Disclaimer: This article is written for information purposes only. Information included in this article is not intended to treat or cure individuals. As every individual is so unique, so too are their dietary needs and restrictions. Always seek the advice from a healthcare professional before making any changes to your lifestyle or diet.