Nowadays, the word “miracle” is frequently used, particularly in relation to how and what we eat. People are constantly looking for a nutritional cure-all that can prevent sickness and get rid of extra weight in their bodies, whether it is by including turmeric or eliminating gluten.
Bone broth, a stock created mostly from the bones and tendons, and ligaments of animals or fish, is one of the newest cuisine trends that doesn’t seem to be going away. (The phrase “bone broth” is somewhat misleading; historically, a “broth” is distinguished from a “stock” exactly because it does not contain animal bones.)
Based on the book Nourishing Broth, which appears to have either started or accelerated the current broth craze, “genuine” animal stock, or stock made without the use of powders, can reduce inflammation, promote healing, soothe allergies, and lessen weariness. At Bone Broth, we have a large selection of the best chicken bone broth.
It is able to do all of this because of its “unique mix of amino acids, minerals, and cartilage components,” according to the authors. The benefits of the collagen and cartilage in the broth are emphasized by the authors, who claim that these components may support their equivalents in the body, where they are essential for strong bones and skin. So eating it could potentially prevent or treat conditions like osteoarthritis, osteoporosis, and other disorders of the skin or bones.
Does it, though? There isn’t a lot of evidence to back up or contradict these health claims about bone broth. But according to a number of specialists on human digestion, the elements that are claimed to make bone broth distinctive are not really that extraordinary.
Dr. William H. Percy, an associate professor and biomedical scientist at the University of South Dakota who has spent more than three decades researching how the human gut breaks down and absorbs the food we eat, says that the notion that just because bone broth or stock contains collagen, it somehow translates to collagen in the human body is absurd. Actually, he claims, collagen is a relatively poor supplier of amino acids.
According to Dr. D. David Smith, an associate professor of biomedical sciences at Creighton University and a specialist in the chemistry of peptides and the biological activity of amino acids, despite the fact that two protein compounds are only present in collagen, neither one offers any unique health advantages.
Similar to how eating fat doesn’t necessarily translate into body fat, ingesting collagen doesn’t result in collagen in or between your bones. According to Percy, bone broth may contain both vital and non-essential amino acids, and your body can utilize these nutrients to strengthen or maintain different components of your skeleton.
Who Dreamed Up This Concept?
The author of Food Rules: A Doctor’s Guide to Healthy Eating and Nutrition Director for the Los Angeles Lakers, Dr. Cate Shanahan, claims that there is proof of bones being shattered into pieces by fire pits in prehistoric times all around the world. Yes, it seems that everything that was once old is now fresh.
Why is it so beneficial to you?
Experts claim that drinking good bone broth is similar to drinking liquid bone. How could you possibly want to do that? Many claims that consuming bone broth has a number of advantages, from healthier bones and joints to glossy hair and even increased immunological function. These individuals include Resnick and Dr. Shanahan.
The Nutritional Value of Bone Broth
For a very long time, millions of people have thought that soup has healing properties. Surprisingly, there isn’t much scientific evidence to back up or refute its medicinal efficacy.
We need to go all the way back to 1934 to discover one of the few pieces of research that are now available on it. At that time, British experts looked into the health benefits of feeding infants a common soup. They came to the conclusion that it had “not much nutritional benefit.”
In situations of upper respiratory tract infection, “traditional chicken soup” “may include some compounds with good therapeutic activity,” according to a 2000 US study. Their combined therapeutic effect is minimal, nevertheless.
However, no more research papers on soup have been published since that time. Furthermore, none of the studies that do exist mention bone broth in particular. That’s important to note since bone broth differs significantly from the regular soup. Why?
Well, the bones release their vitamins into the water when they are cooked to make bone broth. (They also contribute to the broth’s rich, subtly salty flavor.) You then drink that nutrient-rich water. Bone broth is boiled for up to two days, as opposed to the few hours that a basic soup’s meat-based broth is usually prepared for. That gives the water plenty of time to take out more collagen and minerals. (A tiny amount of an acidic beverage, such as wine or apple cider vinegar, is typically recommended to be added to the pot. This promotes the removal of nutrients.) Its nutritional value will be significantly enhanced if you add heaps of veggies and utilize organic, pasture-fed animal bones.
But does even a bone broth that has been simmered for a long time have enough extra nutrients to make it superior to the typical soup you already adore? In search of chicken bone broth? Look nowhere else! Bone broth can take care of you.
When you prepare a classic broth (that is, one with meat but no bones), it doesn’t solidify after cooling. Although a bone broth turns into gelatin. The collagen in the broth is to blame for that.
The main protein in the connective tissue that literally keeps your body together—the tissue—is collagen. (The name collagen is derived from the Greek words “kolla,” which means glue, and “gen,” which means to produce.) Your muscles, skin, tendons, blood vessels, digestive system, and yes, even your bones contain collagen.
Your body’s collagen production begins to decline in your 20s at a rate of roughly 1% every year. This explains why joint discomfort eventually develops in all of us. The protecting tissue at the ends of our long bones and joints called cartilage goes away and is not replaced by new tissue.
You can now probably begin to understand why bone broth is regarded as a potent tool in the battle against collagen deterioration. The bones in a pot of broth release their collagen into the water as it simmers on the stove for a day or two. (Collagen turns into gelatin at room temperature, which enables the soup to set.) You may be replenishing some of the collagen your body is no longer able to produce on its own by consuming the collagen-rich soup.
The desire for additional collagen in your body is caused by another factor, though. Remember how I mentioned the Paleo diet earlier? We no longer take as much collagen as we formerly did, which is one of the negative changes brought on by the modern diet. One of the main causes of this is that our cavemen ancestors consumed a variety of foods, not simply the “muscle meats” that are still common today, such as ribeye steak and chicken breast. They consumed the entire animal, down to the bones, tendons, and skin. There is collagen there.
Therefore, it goes beyond the fact that aging causes your body to produce less collagen. Additionally, it’s likely that your daily diet is giving you less. One approach to reintroducing it is bone broth. Additionally, bone broth has sufficient quantities of calcium and magnesium, two of the elements most crucial for maintaining healthy bones.
Although there isn’t a Recommended Daily Allowance (RDA) for collagen, keep in mind that it is a protein. Therefore, you can count bone broth toward your daily requirement for protein. Your unique protein requirements will depend on things like your gender, age, weight, and degree of activity. You may calculate your daily protein requirements using this page. It would take gallons of bone broth to meet an average person’s RDA for protein in a single day, so feel free to indulge!
It’s always a good idea to consume more of the foods that assist your body in producing collagen on its own, in addition to bone broth. It should come as no surprise that the majority of us need more of these items in our diets because they provide several health benefits for the entire body.
Choose foods that are rich in vitamin C in particular. Consume sufficient amounts of oranges, kale, broccoli, and red peppers to ensure enough vitamin C intake, which is necessary for collagen formation. You might also take a vitamin C supplement to make up for the deficiency in your diet. AlgaeCal Plus’ suggested daily dosage offers not only a clinically significant amount of vitamin C… Additionally, it contains all of the necessary minerals that support bone health as well as highly absorbable silicon, a nutrient that is crucial for the creation of collagen.
In other words, the bone broth alone might not be a “wonder food.” But keep in mind that no one food is. Although it may seem simple, a varied diet is necessary to reap the full rewards of sound nutrition. And bone broth can most definitely play a role in that, especially if it’s organic and augmented with loads of vegetables.
Bone broth for joint pain
The supplement glucosamine, which is meant to relieve joint pain, maybe on your radar if you’re over 25 and participated in any kind of sport as a child. However, this is only one of the GAGs found in bone broth. Additionally, you receive chondroitin, hyaluronic acid, and numerous other GAGs that have been demonstrated to encourage cells to produce new collagen in your joints, tendons, and ligaments, potentially bringing some comfort to those sore knees.
Bone broth for allergies and autoimmune conditions
Intestinal permeability, or when tiny holes in the covering of your gastrointestinal tract enable undigested food particles to directly enter your circulation, has been linked to both autoimmune diseases and food allergies. According to Dr. Shanahan, the gut is almost entirely made of cartilage and collagen, thus the cells that are activated by the ingredients in bone broth can also aid in repairing the intestinal barrier. Because of this, bone broth has become an essential component of the Autoimmune Protocol (AIP) diet, a real-food diet that has been proven anecdotally to be effective in treating a variety of autoimmune disorders.
Bone broth for inflammation
Omega-3 fatty acids and conjugated linoleic acid (CLA), which have been connected to lowering inflammation in the body and may be beneficial for persons with inflammatory conditions, are also present in bone broth produced from grass-fed cow bones, according to Resnick.
Where’s the proof?
Although there hasn’t been much clinical study on bone broth in the last 50 years, Resnick and Dr. Shanahan’s personal experience is undoubtedly encouraging. Bone broth, along with other components of Dr. Shanahan’s nutrition plan, is credited for aiding the Lakers in managing their persistent joint issues.
How much do I need to drink?
Unfortunately, this isn’t something that can be completed in one go. Before you notice improvements, Dr. Shanahan advises working up to one mug three to four times a week, at the very least. A high-sugar or pro-inflammatory diet, she specifically mentions highly processed substances like vegetable oils, which are included in almost all professionally produced foods and are known to be inflammatory, will prevent it from working as well. The greatest chicken bone broth available in Melbourne can be found at Bone Broth.
What about bone marrow?
Similar to bone broth, which also contains omega-3 fatty acids and CLA, bone marrow is a good source of monounsaturated fats. However, according to Dr. Shanahan, the cartilage and joint tissue are where the majority of the collagen and glycosaminoglycan molecules found in bone broth are found. Resnick advises purchasing both ordinary bones and marrow bones; search for bones with a solid, white center.
How do you make it?
Even while the majority of broth-loving blogs claim that making this stuff is simpler than Easy Mac, it will actually require some effort and time. First, according to Resnick, you must ensure that the bones you purchase are of high quality, i.e., those from animals who were grown in a pasture and permitted to graze on the lush grass. Because they contain the most omega-3 and CLA, she prefers beef bones. According to Dr. Shanahan, seek bones with lots of connective tissue and the white, shiny material (cartilage) at the ends; skin is an added bonus. These might be hard to locate, but Resnick suggests looking in your local Whole Foods, at the farmers’ market, and, last resort, on Google. Dr. Shanahan advises purchasing whole chickens in addition to skinless, boneless breasts so you may save the bones.
A saucepan or slow cooker needs to be filled about one-third of the way with bones. Add a dash of sea salt and just enough water to cover them after that. According to Resnick, you should bring your broth to a boil, then reduce the heat so it’s simmering, and let it sit for at least four hours, but ideally 24.
After brewing is complete, strain the broth through a fine-mesh strainer and store it in the refrigerator for the night. The collagen in the broth will solidify based on how long it has been boiling. However, if it doesn’t, don’t worry. Resnick observes that there will also be a layer of fat on top. This fat is not only excellent for cooking because it is saturated and very heat stable, but it is also loaded with nutrients. You can salvage it by scraping it off or you can leave it in the broth. Resnick advises freezing the remaining soup, which will keep for at least six months, and keeping some in the refrigerator for a week. Warm the broth and sip it directly if you’re in a tough mood. Resnick and Dr. Shanahan advise beginning by using it as a cooking liquid with any dish that calls for broth or stock if you want to ease into it.
Is Bone Broth Harmful?
We can observe that there is not enough study on bone broth, and the research that is done is not particularly original. Bone broth, however, could include certain harmful components. Lead is known to be exceptionally well-preserved in bones. Lead may be emitted during the preparation of bone broth. A modest investigation on the lead concentration of bone broth prepared from chicken bones was carried out in 2013 by UK scientists. Over 10 times more lead was present in the soup than in the water alone. Interestingly, the skin and cartilage of the organic animals used to make the chicken bones in this investigation were the major sources of lead. A 2017 study that was released in the journal Food and Nutrition Research found that bone broth was a subpar source of calcium and magnesium, just like the 1934 study. This more recent study also revealed that the lead and cadmium concentration of bone broth was low, in contrast to the 2013 study. However, it makes sense that both the primary materials and the method of preparation would have a significant impact on the nutritional value and health benefits of bone broth. Therefore, general statements concerning all bone broth are probably false.
The most we can conclude from the data is that classic bone broth appears to be a poor provider of nutrients and might even include potentially hazardous ingredients. With the addition of veggies and the removal of the bone, a healthier alternative appears to be created—vegetable soup!
Research About Bone Broth
There is not a lot of scientific data on bone broth, despite its widespread use and numerous medical claims. Only a few research that was relevant could I uncover after searching the scholarly literature. The oldest study that is now known was written in 1934 and appeared in the publication Archives of Disease in Childhood. British dietician Elsie Widdowson and Northern Irish pediatrician Professor Robert McCance, who together made countless early, significant advances in the field of nutrition science, carried out the study. The nutritional value of either bone broth or bone-plus vegetable broth was examined in this study. Bone broth was discovered to be a poor supplier of many nutrients. Vegetables did, however, boost the amount of numerous crucial elements, such as potassium, calcium, magnesium, and iron.
When ill with an infection, it is customary to consume chicken soup, which is frequently cooked with bones. Similar to bone broth, there is limited information on the relationship between illness and chicken soup. However, a 1978 study indicated that when it came to removing nasal mucus, chicken soup was superior to either cold or hot water. Following this little investigation, researchers from Nebraska Medical Center discovered that “chicken soup may include a variety of compounds with beneficial medicinal activity,” which they reported in a prestigious medical magazine (Chest) in 2000. The researchers noticed that individuals who consumed chicken soup appeared to have a slight reduction in inflammation, which helped lessen the signs and symptoms of a respiratory infection. The actual chicken soup utilized in this study, however, had a significant amount of veggies (onion, carrot, celery, sweet potato, parsnip, turnip, parsley).
It can be simple to be dubious of bone broth, just like with so many other culinary trends (especially ones linked to health claims or a fad diet). But aside from the encouraging amount of research supporting bone broth’s health advantages, there is also no evidence to support its risks. Visit this page to see our Melbourne chicken bone broth.
I have no doubts about bone broth’s deliciousness or comforting qualities. Therefore, by all means, keep doing it if you find it enjoyable. However, not all bone broths are created equally. Many broths made for commercial purposes have extra sodium, sugar, and artificial additives. Homemade bone broth is the greatest bone broth (in terms of taste and quality), ideally made with animal bones that have been grown naturally. However, if you do purchase your broth from a store, make sure it is organic. Additionally, look at the nutrition facts and ingredients list. Take a pass if there is anything in it that you wouldn’t include if you were cooking it at home! There are several high-quality brands available.
Another important point is this. Most studies show that the broths with the highest vegetable content are the ones that are the most nutrient-dense. So go ahead and add a ton (with fresh herbs, too!) and experiment to see what suits your palate best. The nutritious value of the broth will increase, and it will also taste better.