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You may have heard of bone broth recently as yet another food trend everyone seems to be jumping on board with for the maintenance of good health. It’s considered a staple food for gut health, often being suggested to cure ‘leaky gut’ syndrome (more on that later).
Bone broth is made by boiling the bones of chicken, turkey, or fish in water and vinegar to release nutrients from the marrow. This results in the creation of a flavourful, nutrient-rich broth with an array of health benefits. Bone broth advocates claim that this liquid is rich in nutrients including iron, selenium, zinc, manganese, fatty acids and vitamins K and A.
Bone broth has been praised for its’ plethora of health benefits. Here are a few of the most notable.
Bone broth may help boost immunity.
Bone broth contains amino acids, including cysteine, arginine and glutamine that has been shown to improve immunity. A strong immune system means we can efficiently fight off invading viruses.
Bone broth may help with inflammation and protect joints.
Our joints are made of tough fibres, including collagen and cartilage. Over time, this cartilage can wear down, causing inflammation and joint pain. Some studies have shown that bone broth may be able to prevent and minimize joint pain over time.
Bone broth may support weight loss.
Bone broth is naturally filling and satisfying. Once cup is about 50 – 60 calories, but it feels like you’ve eaten a full meal. Due to its’ gelatin content, bone broth may help with weight loss as it helps us feel full. Feeling fuller for longer helps to tide us over until our next meal.
Bone broth may improve hydration.
Bone broth will help improve our hydration status as it adds electrolytes (sodium, potassium, and phosphorus) to our diet better than water alone. We need minerals to help properly assimilate water into our body. Drinking bone broth at least once per day is a delicious way to improve fluid intake.
Bone broth may help improve sleep.
Bone broth contains the amino acid glycine, which when taken before bed, can help promote a restful sleep. Studies have shown that glycine can help reduce daytime fatigue and improve cognitive function and sleep quality over time.
Bone broth may help heal ‘leaky gut’.
‘Leaky gut’ is also known as ‘intestinal permeability’, which is a fancy way of saying it is a digestive condition where toxins from our gut are leaking through the intestinal wall into the bloodstream. It is not recognized in the medical community as a diagnosis, however, new research strongly suggests there is a link between various diseases and the presence of leaky gut.
Consuming bone broth has been shown to improve the amino acid status in patients with conditions such as irritable bowel syndrome (IBS). Improving amino acid status has subsequently improved the symptoms of the condition, suggesting that drinking bone broth daily may be an easy way to alleviate pain and inflammation caused by these intestinal diseases.
How To Make Your Own
The cool thing is that bone broth is very easy to make on your own, anytime of the year. Here’s one of my favorite recipes from The Forked Spoon that you can check out here.
Another option for quick bone broth on the go is one of my favorites from Organika. This is a powdered option in which you simply add boiled water. You can also add this powder to stew, soup, rice, or other dishes for additional flavour! You can purchase your own here, or visit health food stores or supplement stores.
Have you made bone broth before, or tried it for yourself? Let me know below!
Best,
Natalie
Source(s):
18 Amazing Health Benefits Of Bone Broth. (2016, October 11). Retrieved from https://www.louisehay.com/18-amazing-health-benefits-bone-broth/
Johnson, J. (n.d.). The top 6 bone broth benefits. Retrieved from https://www.medicalnewstoday.com/articles/323903.php
Smith, C. (2016, September 29). 3 Reasons Why You Should Be Drinking Bone Broth...NOW! Retrieved from https://www.fairygutmother.com/blog/2016/9/29/3-reasons-why-you-should-be-drinking-bone-brothnow
The Surprising Truth About Bone Broth. (2018, December 11). Retrieved from https://foodrevolution.org/blog/bone-broth-benefits/
Www.facebook.com/loseweightbyeating. (2019, February 21). 10 Health Benefits of Bone Broth for Weight Loss and More. Retrieved from https://loseweightbyeating.com/10-health-benefits-bone-broth/
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