Who would’ve thought that one of our ancestors’ secrets to longer life was their love for bone broth? Good thing the light has shone again on this superfood — after many generations have missed out on its benefits!
Bone broth is one of the most nutritious, mineral-dense foods we can add to our diet. It could also be the key to preventing some health problems! Aside from being a cheap source of protein and nutrients, bone broth is an inexpensive way to nourish your body.
Explore the benefits of this savory soup as you read along!
WHAT nutrients can we get from BONE BROTH?
Unlike those factory-made, MSG-filled, artificially flavored cubes in the market, real bone broth contains numerous nutrients that could be your body’s best friend!
Bone broth is a good source of gelatin, which is released by slowly cooking bones or cartilages. Gelatin is a “hydrophilic protein” that attracts water and juices that aid in improving digestion. Glucosamine, chondroitin sulfate and hyaluronic acid, the strongest fighters against arthritis and other joint ailments, are also found in bone broth!
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What types of collagens are present in bone broth?
In a video by Dr. Josh Axe, an expert in Natural Medicine and Clinical Nutrition, he has mentioned that beef bones contain type 1 and type 3 collagen — which mainly nourishes the nails and the skin. Chicken bones, on the other hand, contain type 2 collagen, best for the health of the gut and bones! Lastly, fish bones help with the production of natural collagen in the body!
Know more and listen to Dr. Axe in his interesting discussion with Jordan Rubin — his co-founder of Ancient Nutrition! [Bone Broth | What is Bone Broth? | Benefits of Bone Broth] [9:54]
10 BONE BROTH BENEFITS FOR WOMEN’s health
Bone broth is known to be a powerhouse of nutrients beneficial for women. It improves the health of your bones and connective tissues, optimizes gut function, fuels the brain, improves your skin, hair and nails, keeps the blood cells healthy, detoxifies the body, promotes hormonal balance, boosts your mood and increases overall immunity!
1. Bones’ Best friend
Calcium and phosphorus are some of the minerals released as you cook down bone broth. And we know that these substances are beneficial for rebuilding our bones!
Minerals like Silicon, Sulfur and Magnesium are also found in broths, which are vital to building new bones!
Furthermore, studies found that, when taken in the right dose, these minerals may help prevent bone-related conditions like osteoporosis.
2. Replenishes Connective Tissues
The nutrients found in bone broth build and replenish our connective tissues, which hold many vital functions in the body! That includes nutrient transport, immune defense and supporting better movement.
3. Optimizes the Digestive Tract Function
It is widely known among health gurus and experts that bone broth helps optimize digestive function. Not only does it aid better digestion, but it also helps you regain strength faster when recovering from illnesses!
Why is a well-functioning digestive tract so important? Because it has a flow-on effect on how you absorb nutrients. Better absorption means better overall health!
Now, going back to bone broth, there have been recent studies that explored the benefits (and possible downside) of this superfood.
For one, the GAPS (Gut and Psychology Syndrome) Diet stands on the idea that many health issues, particularly those affecting the brain (like autism, ADHD, depression and anxiety) are rooted in poor gut health.
On that note, the GAPS Diet™ emphasizes the importance of restoring your gut health for a healthier mind! The protocol aims to eliminate certain foods that trigger gut issues and include those that promote healing.
Bone broth is an essential part of the GAPS Diet, but the soup is only recommended after what they call the “Introduction Diet”. Practitioners of the GAPS Diet found that those with existing gut issues had reactions to bone broth when it was introduced early on.
Meat stock is, therefore, more recommended for sealing the gut in the beginning stages of healing. Once the gut has achieved more balance, bone broth is then introduced.
What’s the difference between bone broth and meat stock — and why is bone broth introduced later? Know more about that further down!
4. Brain Food
A hormone called “osteocalcin” is produced in the bones. This hormone helps improve brain function — by stabilizing mood and enhancing memory!
Additionally, our brain is made up of fat. Therefore, the good fats found in bone broth are a great help for the health of our nervous system!
5. Improves Skin, Hair and Nails
Many women in menopause notice symptoms, such as thinning and drying of hair, skin and nails. So, to all my midlife ladies out there, you’d be happy to know that bone broth’s collagen could help strengthen the hair and nails. It also makes the skin supple — just like in our teenage days!
6. Keeps Blood Cells Healthy
Our blood is made within the bone marrow — serving as a vital site for blood cell production. The bone marrow also plays a role in immunity! And when you consume bone broth, you’re getting certain substances needed to regenerate new red and white blood cells!
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7. Enhances the Immune System
White blood cells are the body’s tiny warriors against harmful diseases. Although white blood cells break down while the bone broth is simmered, some of the cells’ components remain — helping regenerate new cells!
8. Detoxifies the Body
Broth is an added help when cleansing and fasting. It is gentler on the gut — unlike raw vegetables and juices, which are more difficult to break down.
However, the type of broth may also affect the quality of detoxification. So, if your main goal is to detoxify, it’s better to choose bones and ingredients from organic sources, such as grass-fed animals!
9. May Help Regulate Blood Sugar Levels
As mentioned, osteocalcin helps promote the function of our hormonal glands. It boosts insulin production, which is needed for balanced blood sugar levels and improved metabolism!
10. Improves Mood
One of the popular “badges” of menopause? Mood changes. But then again, we’ve got osteocalcin! It offers a natural route to stabilize our mood — by calming the mind and reducing anxiety.
HOW TO MAKE BONE BROTH
To make bone broth:
PREP: Choose mostly ligaments where most of the nutrients are released.
ADD: Use a large pot, add the bones and a splash of apple cider vinegar to help extract more nutrients, and cover with water.
COOK: Set the pot on low and let the broth simmer gently for 24-48 hours. The longer it cooks, the more flavorful and nutrient-rich it will be!
STRAIN: After cooking, strain the broth through a fine-mesh strainer or cheesecloth to remove the solids.
COOL: Allow the broth to cool. Once cool, you might notice a layer of fat on the top. You can remove this if you prefer or leave it for extra richness.
STORE AND ENJOY: Store the broth in the refrigerator for up to a week or freeze it in smaller portions. Enjoy!
💡 Using a crock-pot is a great option as it maintains a consistently low temperature over many hours!
Here’s a recipe from Dr. Josh Axe using beef bones with marrow to make the broth:
Here’s another homemade bone broth recipe that you can make from Keto Connect!
In this video, you will also learn practical ways to operate an instant pot.
TIPS For CHOOSING a STORE-BOUGHT BONE BROTH
If you don’t have enough time to make your own bone broth, there are packed bone broths available in the market today!
When buying a packed broth, try to go for organic types made from grass-fed ingredients. It would also be good to find a seller that ships frozen broth! Freezing locks in the freshness and flavor until you’re ready to use it.
In this video, Ali and Becki share more tips on how to pick the best bone broth in stores. They will also give 3 recipe ideas to make your own bone broth! Ali and Becki are registered dietitians using functional approaches to health.
Check this out!
IS BONE BROTH safe for everyone?
Bone broth is an all-natural, nutrient-dense soup, so it’s generally safe for everyone. However, if you have a leaky gut, sensitivities and other digestive issues, it’s better to opt for meat stock. Experts say that meat stock tends to be gentler on the stomach and easier to digest.
“Hold on, I thought bone broth enhances gut health?” 🤔
I hear you and you are right. Bone broth is good for your gut health IF you don’t have any existing gut issues. But if you have tummy problems (especially leaky gut), bone broth may not be the best starting point to boost your gut health. In that case, meat stock is preferable!
As bone broth simmers for longer hours, amino acids such as “glutamine” start to break down — producing glutamate. Glutamate contributes to the broth’s savory flavor but can trigger (or worsen) digestive issues in higher concentrations! On the other hand, meat broth is simmered for a shorter period and is easier to digest.
Who Should Avoid Free Glutamates?
Dr. Russell Blaylock, a neurosurgeon and author, advises that those with Crohn’s disease, Leaky Gut Syndrome, ADHD, autism, multiple sclerosis and other neurological disorders should avoid excessive amounts of glutamate.
Free glutamates include:
• Monosodium glutamate (MSG)
• Glutamine
• Glutamic acid
According to GAPS Diet experts, those who are sensitive to MSG will generally be sensitive to free glutamates until their guts are healed. This is the reason why meat stock is recommended in the early stages of the protocol! Bone broth is then introduced as part of the later stage — as its nutritional profile directly supports better gut lining!
THE TAKEAWAY
Whether for bone health, immunity, gut function, pain-free joints, glowing skin or whatever beneficial reason, bone broth is definitely worth keeping in the kitchen!
It gets the approval of many nutritionists, dietitians and experts who strongly believe in the “food as medicine” philosophy.
Need I say more? Bone broth is bursting with flavor and health benefits AND is such a delicious way to get healthy! Start including it in your diet and you’ll find a midlife best friend!
References:
draxe.com/bone-broth-protein-fullscript/
sallyknorton.com/health-benefits-of-broth/
10faq.com/health/benefits-of-bone-broth/
drautoimmune.com/bone-broth-vs-meat-stock-how-to-get-the-most-gut-healing/
rupahealth.com/post/the-gaps-diet-principles-therapeutic-uses-and-benefits
gapsinfo.com/wp-content/uploads/2012/03/Stock-vs.-Broth.pdf
ncbi.nlm.nih.gov/pmc/articles/PMC3157093/
mdpi.com/2218-273X/13/6/1006
Bone Broth Secret: A Culinary Adventure in Health, Beauty, and Longevity – Louise Hay, Heather Dane – Google Books
Nourishing Broth: An Old-Fashioned Remedy for the Modern World – Sally Fallon Morell, Kaayla T. Daniel – Google Books
Roles for osteocalcin in brain signalling: implications in cognition- and motor-related disorders | Molecular Brain | Full Text (biomedcentral.com)
Osteocalcin as a hormone regulating glucose metabolism – PMC (nih.gov)
Biomolecules | Free Full-Text | The Role of Trace Elements and Minerals in Osteoporosis: A Review of Epidemiological and Laboratory Findings (mdpi.com)
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Gita is the founder of My Menopause Journey. Since 2014, she has been supporting midlife women by sharing hard-earned learnings from her own experience. To advance her knowledge, Gita puts a lot of her time and effort into understanding the broad spectrum of women’s health. She immerses in extensive research about the physical, mental and emotional aspects of menopause. Gita believes in the life-changing power of healthy, holistic living — this is where she anchors her message to all women. Learn more about her marvelous mission in About us - My Menopause Journey.
