Very low in calories
Vitamins & minerals
Bone Broth contains many important vitamins and minerals
Animal bones are rich in calcium, magnesium, potassium, phosphorus and other trace minerals — the same minerals needed to build and strengthen your own bones. Fish bones also contain iodine, which is essential for healthy thyroid function and metabolism. Connective tissue gives you glucosamine and chondroitin, natural compounds found in cartilage that are known to support joint health.
Marrow provides vitamin A, vitamin K2, minerals like zinc, iron, boron, manganese and selenium, as well as omega-3 and omega-6 fatty acids. All of these animal parts also contain the protein collagen, which turns into gelatin when cooked and yields several important amino acids. As the ingredients simmer, their nutrients are released into the water in a form your body can easily absorb. Many people don’t get enough of these nutrients in their diet, so drinking bone broth is a good way to get more.
Improve Joint Health
During the cooking process, collagen from bones and connective tissue is broken down into another protein called gelatin. Gelatin contains important amino acids that support joint health.
It contains proline and glycine, which your body uses to build its own connective tissue. This includes tendons, which connect muscles to bones, and ligaments, which connect bones to each other. Bone broth also contains glucosamine and chondroitin, which are natural compounds found in cartilage.
Multiple studies have found that glucosamine and chondroitin can decrease joint pain and lessen the symptoms of osteoarthritis. The proteins in bone broth have also proven beneficial for those with rheumatoid arthritis, which is a chronic autoimmune disease that causes painful damage to the tendons and ligaments.
In one study, 60 people with rheumatoid arthritis consumed chicken collagen for three months. Symptoms improved significantly in all 60 participants, with four showing complete remission of the disease.
Weight Loss Friendly
Bone broth is typically very low in calories, but can still satisfy hunger.
Studies have found that eating broth-based soup on a regular basis can increase fullness, reduce calorie intake and lead to weight loss over time.
What’s more, bone broth contains gelatin, which has specifically been shown to promote feelings of fullness.
One study found that gelatin was more effective at reducing hunger than the protein casein, which is found in dairy products.
The gelatin in bone broth has been shown to promote feelings of fullness. Consuming it on a regular basis may reduce calorie intake and lead to weight loss over time.
Another study in 53 men found that, when combined with resistance training, collagen helped increase muscle mass and decrease body fat.
Tips for Using Bone Broth
How to Store It
While it’s easiest to make broth in large batches, it can only be stored safely in the refrigerator for up to five days. To help your broth last longer, you can freeze it in small containers and heat up individual servings as needed.
How Often to Drink It
Unfortunately, there is no straightforward answer to this. Many people recommend drinking 1 cup (237 ml) of bone broth daily for maximum health benefits. Some is better than none, so whether it be once a week or once a day, drink it as often as you can.
Ways to Eat It
You can drink bone broth by itself, but not everyone likes the texture and mouth feel. Luckily, there are other ways to enjoy it. It can be used as the base for soups, or to make sauces and gravies.