By now you’ve probably noticed that bone broth is so trendy! This healing, ancient super food has made a serious comeback in the past few years. You may be thinking broth is just another diet fad, but this nutritionist assures you — it belongs right alongside the world’s most healthy foods as well as a part of your daily routine. Let’s take a closer look at bone broth and learn what all the fuss is about, shall we?
First off, what is bone broth?
Bone broth is a traditionally prepared bone stock that we see in just about every ancient culture in history. Made from beef, chicken, lamb, pork, or fish, bone broths are nutrient-dense stocks that are slow-cooked for hours or even days. Slow cooking bones was a way for our ancestors to utilize every part of the animals they hunted. More importantly, slow cooking bones releases healing nutrients like collagen, glutamine, proline, and glycine. Nutrition researchers have also found that bone broths contain minerals like silicon, sulphur, calcium, magnesium and phosphorus in highly absorbable forms, making it easy for our bodies to utilize them.
How can bone broth benefit your health?
Immune Health:
It turns out chicken soup will actually help your body fight off a cold or the flu. Research has found that the amino acids in broth work to reduce inflammation in the respiratory system. Bone broth can all boost overall immune function and help to fight allergies and asthma.
Gut Health:
Bone broth is full of gelatin: also known as cooked collagen. Gelatin provides us with amino acids that build proteins in the body. These amino acids also help build tissue that line the GI tract and colon and help to build a strong and healthy gut lining to support intestinal health and cell integrity. Glutamine, another nutrient found in bone broth, helps to tighten and seal the tight junctions that line your gut, which is essential for proper digestion. Strengthening your gut lining can heal leaky gut syndrome as well as food allergies and sensitivities. Leaky gut and food allergies are common root causes of digestive issues like gas, bloating, abdominal pain, and irregular bowel movements. They also contribute to more serious conditions like GERD, Inflammatory Bowel Syndrome (IBS), Chron’s Disease and Ulcerative Colitis. Gelatin also reduces inflammation in the gut and supports proper levels of beneficial bacteria.
Bone broth is therapeutic when you are experiencing any inflammation or irritation in the GI tract. Its soothing qualities and nutrient density makes bone broth a great meal replacement during severe digestive episodes (think: diverticulitis flare or ulcer).
Joint Health:
Collagen is the protein found in our bones, skin, ligaments, tendons, and cartilage. With age, collagen levels decrease due to natural wear and tear on the joints. Gelatin provides a protective cushion for the joints, decreases friction, improves flexibility, and reduces joint pain. Gelatin also supplies us with amino acids that are needed to form and maintain strong bones, helping take pressure off of aging joints, and supporting healthy bone mineral density.
Bone broth also contains glucosamine and chondroitin sulfate, which reduce inflammation and arthritis.
Skin Health:
Collagen is amazing for your skin as well! It builds elastin that keeps your skin looking youthful and toned. It reduces wrinkles, maintains moisture in the skin, and can also fight puffiness (sign me up!). Collagen can also help to reduce cellulite. One of the causes of cellulite is a lack of connective tissue. Since collagen is the foundation of our connective tissue, consuming bone broth regularly can help decrease cellulite and keep your skin firm.
So, there you have it – bone broth is the real deal! I advise making your own, though, as store-bought ones may not be traditionally prepared or may contain additives like MSG. To get all the amazing health benefits of bone broth, I suggest drinking 2 (or 3!) eight-ounce servings of bone broth daily. You can also make soups or add broth when you are cooking your vegetables or grains. Sip away!
Kris Smyth
Master Nutritionist Therapist and Certified Health Coach
Kris’ Health Coach certification was received in 2011 through the Institute of Integrative Nutrition (IIN). This certification allows Kris to be a coach and a support system in helping clients reach their health goals. In 2013, Kris moved from NYC to Denver to earn her Nutrition Therapy Practitioner certification at the Nutrition Therapy Institute (NTI). Kris was educated by highly experienced naturopathic doctors and nutritionists in science-based nutrition and nutrition protocols to effectively help prevent dis-ease, support healing and optimize health. In 2016, she received her second certification through NTI to become a Master Nutrition Therapist. Kris has also worked alongside acupuncturists, naturopaths, and functional medicine practitioners to further enhance her knowledge and experience in holistic health and nutrition.
Kris currently lives in Brooklyn where she runs Kris Wellness and partners with some of the best wellness practitioners in Brooklyn. She is the premier Holistic Nutrition Consultant at The Meal Collective – a natural food chef service offering private and group chef services that provide its clients with convenient, healthy, and therapeutic meals. She also works at Element Healing Arts in Carroll Gardens, offering individualized nutrition consulting to its clients. Finally, Kris is a nutritionist at InviteHealth, a high quality supplement company with shops all over the greater New York City area.
Sources: http://www.westonaprice.org/health-topics/why-broth-is-beautiful-essential-roles-for-proline-glycine-and-gelatin/
https://draxe.com/the-healing-power-of-bone-broth-for-digestion-arthritis-and-cellulite/
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3358810/
Simple Bone Broth Recipe
3 lbs of collagen-rich bones (think joints: beef marrow with beef knuckles, chicken backs or chicken feet, turkey backs)
4 carrots
2 onions
6 stalks of celery or one medium celery root
1 tsp raw apple cider vinegar
Instructions:
*Optional: toss bones in olive oil or fat of choice and cook in oven at 425 until brown (about forty minutes). Roasting is best for beef, pork or lamb.
1. Chop all your veggies (large chops are fine)
2. Add bones to large pot or slow cooker
3. Add veggies
4. Cover with water
5. Add tsp of apple cider vinegar
6. Bring to a boil and lower to a simmer
7. Skim foam and gook off the top
8. Cook at the lowest simmer you can (it should be just a few bubbles, not fully simmering)
9. Let cook for at least 8 hours or up to 24 hours (I prefer at least 15 hours)
10. Let cool and strain broth to remove veggies, bones and meat.
11. Store broth in an airtight container in the fridge for up to 1 week. Freeze some for later, there will be plenty.
– Recipe by Kris Smyth, MNT, CHHC