Bone broth is a power-packed ingredient made by slowly simmering the bones, skin, ligaments and cartilage of animals over a period of several hours or days, infusing the liquid with a mix of beneficial compounds and nutrients. Take a look at the bone broth nutrition facts, and it’s easy to tell why it’s so great for you. Bone broth is typically rich in protein and contains collagen, glucosamine, hyaluronic acid and chondroitin. Besides, bone broth and its components have also been associated with a number of impressive health benefits.
Collagen, for example, has been shown to relieve joint pain, boost skin elasticity and protect against leaky gut. Meanwhile, other compounds found in bone broth may help prevent muscle loss, reduce joint stiffness and fight wrinkles.
Many people also wonder: Can bone broth help you lose weight? Because of its high protein content, many people follow a bone broth diet or fast to bump up weight loss and fat-burning. Although the potential bone broth diet weight loss and bone broth fast results can vary quite a bit, adding bone broth to your diet ramps up protein intake to support muscle growth and help keep you feeling full between meals.
The amount of bone broth you should drink each day can vary based on a number of different factors, including your health goals. For example, on a bone broth diet plan, you may consume up to six cups of bone broth in a single day. On the other hand, if you’re simply looking to ease joint pain or enhance muscle growth, just two or three cups per day may be enough. Looking for best chicken bone broth ? Look no further! Bone Broth has you covered.
To promote overall health, however, aim for around two cups of bone broth per day. In addition to drinking it as is, there are plenty of bone broth drink recipe ideas with creative ways to add it to baked goods, soups, smoothies, and more.
Why You Should Drink Bone Broth?
Bone broth and its components have been used throughout history to help support overall health. In ancient China, for instance, gelatin was valued for its ability to support the health of the gut, skin and joints. In other cultures, bone broth was enjoyed for its rich flavour, impressive nutrient profile and comforting qualities.
Until recently, the health-supporting properties of the bone broth had been mostly forgotten. Not only have many people turned to synthetic supplements and serums to obtain nutrients and support health, but some are also wary of cooking and consuming ligaments, bones, joints and marrow. However, with more and more bone broth enthusiasts emerging, people around the globe have started giving this popular broth a try.
The bone broth nutrition profile features protein, including many of the specific amino acids that your body needs. Chicken bone broth also features a range of beneficial compounds like collagen type II, glucosamine, chondroitin and hyaluronic acid.
In addition to being nutritious and easy to digest, bone broth can help support the health of the gut, skin and joints. It’s also often included in dietary regimens like the GAPS diet, which supports gut health and more.
How Much Bone Broth Should I Drink a Day?
The amount of bone broth that you can aim to drink each day can range quite a bit, depending on both your nutritional needs and health goals.
When first getting started, you may start by drinking 1-2 cups per day as part of a balanced diet and gradually increasing your intake over time. Later, you can try incorporating a few more servings into your daily diet and enjoy bone broth alongside meals or as a flavorful and filling snack.
You may even opt to try a bone broth fast, which involves drinking bone broth multiple times per day with limited amounts of fruits, veggies, healthy fats and protein foods permitted. However, be sure to talk to a trusted health care professional before making any changes to your diet. Keep in mind that fasting is not advisable for children, adolescents, pregnant or breastfeeding women, and those with certain underlying health conditions.
What are the benefits of bone broth?
- Gut health
- Weight loss
Bone broth is a liquid containing brewed bones and connective tissues. To make bone broth, people use cow, chicken, and even fish bones. Drinking bone broth may be beneficial for the joints and digestive system, among other things.
The bones and tissues of many types of the animal may make good bone broth. Bone broth also contains other important nutrients, especially minerals, derived from these tissues. This may make bone broth a beneficial dietary supplement for many people.
Simmering the bones in water with some vinegar helps release nutrients from the marrow within the bones and break down other tissues into the water. The result is a flavorful, nutritious broth. Check out our Melbourne bone broth recipes here.
It is highly nutritious.
Bones themselves are rich in vitamins and nutrients, including calcium, magnesium, and phosphorus.
Also, brewing connective tissue into bone broth provides the body with natural compounds from the cartilage.
Tissues and bones also contain collagen. Cooking collagen turns it into gelatin, which provides the body with amino acids, the building blocks of proteins.
It is not possible to say how much of any nutrient will be in a particular batch of bone broth since this largely depends on the type and quantity of the bones and tissues that went into it.
However, it may be best to include many different bones and tissues for the highest amount of nutrients.
Bone marrow is rich in nutrients such as:
- vitamins A and K
- fatty acids
Bone broth may provide trace amounts of these nutrients, and many claim that consuming it is an easy way to take in these nutrients in a form that is easier to digest.
Adding other ingredients, such as vegetables, to the broth may also add additional nutrients.
It may protect the joints.
Bone broth is a source of gelatin, which may break down into collagen in the body. This is especially important in the joints.
Cartilage in the joints tends to wear down or shrink through continual use. This can add more stress to the joints, which may become damaged as a result of the added pressure.
A 2017 review that appears in the journal Sports MedicineTrusted Sourcesuggests that both laboratory and animal studies show that gelatin supplementation increases collagen in the tissues. This may help protect the joints from unnecessary stress.
Consuming bone broth may be a good way to add gelatin to the diet, which may help protect these joints.
It may help fight osteoarthritis.
The compounds present in bone broth help maintain the joints, and they may also help people who already have osteoarthritis.
A 2016 study in the Nutrition Journal looked at the effects of type 2 collagen in people who had osteoarthritis symptoms in their knees. The collagen came from the connective tissue of chickens.
Its results show that collagen can improve knee joint symptoms, such as pain, stiffness, and poorer physical function, in people with osteoarthritis.
Consuming bone broth may be an easy way to deliver the same type of collagen, along with other helpful nutrients, to the body.
It may help reduce inflammation and heal the gut.
People with inflammatory bowel disease or leaky gut syndrome may benefit from consuming bone broth.
Some amino acids present within bone broth may also be helpful for digestion. For example, an amino acid called glutamine seems very promising. Bone Broth has a wide range of best bone broth benefits in Melbourne.
As a 2017 study in the journal Current Opinion in Clinical Nutrition and Metabolic CareTrusted Source notes, glutamine supplementation helps heal the intestinal barrier in human and animal models.
This may help with conditions such as the leaky gut, which irritates the mucosal lining in the intestines and interferes with the body’s ability to digest food.
As a 2017 study in the journal NutrientsTrusted Sourcesays, people with inflammatory bowel disease tend to have lower levels of some amino acids in their bodies. So, getting additional amino acids into their diets may help with some symptoms of the condition for these people.
Drinking bone broth daily may be a simple way to get anti-inflammatory amino acids into the body.
It may aid in sleep.
The amino acids in bone broth may also promote better sleep in some people. For example, a 2015 study in the journal NeuropsychopharmacologyTrusted Source reports that amino acid glycine is a safe therapeutic option to improve sleep.
People who take glycine before going to sleep may feel better and have less fatigue during the following day. For these people, drinking bone broth with a simple dinner may help provide this glycine.
It may support weight loss.
Bone broth may also help people lose weight. It is high in protein, which helps the body feel fuller for longer and supports calorie restriction.
A 2017 study in the Journal of Renal Nutrition points out that the average cup of chicken bone broth contains more protein than the average cup of basic chicken broth.
Drinking bone broth or making a simple soup may be a beneficial way to add more protein to the diet and feel more satisfied with a meal without consuming too many calories.
How can you remember to drink bone broth every day?
Take Making It Out of the Equation
It may seem obvious, but you can’t drink it if you don’t have bone broth! So keeping a stock of it is essential to making it part of your routine.
One of the main reasons that only 5% of Americans are drinking bone broth is because they are hung up on figuring out how to make it. If you are one of the fantastic folks out there, who has perfected your homemade bone broth recipe, well done! But for the rest of us, finding the hours to invest in sourcing bones, simmering them, and storing that high-quality bone broth is downright daunting.
That’s why we made bone broth accessible for everyone – even the busiest people who are rarely at home. Our broth is shelf-stable and will keep in your pantry (or desk drawer) for up to two years at peak freshness.
Whether you have some on hand as a backup for when your homemade broth runs out or choose to enrol in one of our subscription plans to have bone broth delivered to your door on your schedule, the first step to making bone broth a habit has it around.
Make Bone Broth Part of Your Routine
We’ve all got those little things in our lives that we do without thinking. We are making that morning cup of coffee, feeding Fido, or brushing our teeth. And if you’ve got kids, you know that a bedtime routine is a must.
So take a look at your current routine and find a spot in your day to fit in a mug of bone broth.
Maybe it’s at breakfast? Those extra grams of protein are a perfect way to keep you satisfied until lunch. Or perhaps you have a few minutes post-workout? That mug of broth will re-hydrate you, replenish lost electrolytes, and speed muscle recovery.
Or could it be that adding it to your evening unwind works best for you? A warm mug of bone broth is a calming nightcap before a good night’s sleep!
Where does bone broth best fit into your schedule?
Now make a note of this new spot and write it down like this:
- “Instead of having a second cup of coffee, I’m going to drink a mug of bone broth.”
- Or “When I get hungry at 11 am (because I always do), I’m going to drink bone broth.”
- Or even, “Before I sit down to watch TV every night, I’m going to grab a mug of bone broth.”
Be sure to include the activity or action that you are already doing daily in your sentence. So now, when you do this already formed behaviour, it will trigger your new bone broth routine.
Add Reminders Around You
Even with the best intentions, it’s hard to remember to drink your bone broth. So adding little hints to your surroundings can be key to keeping you in the habit.
Slightly, well, annoying reminders – like setting the alarm on your phone – work well for many people because they simply can’t ignore them!
But gentle reminders or reinforcing behaviours are also a big help. For example, selecting a special mug as your bone broth mug is a great idea and is doubly effective if you resist putting it back in the cabinet.
Instead, leave your bone broth mug (or travel mug) out where you will see it. This could be in the middle of the kitchen table, by the coffee maker, even on top of your computer or phone.
And be sure to store a carton of bone broth front and centre in your fridge because when we are hungry, we often grab the first thing we see!