Bone broth, is it good for you?

Bone broth has been in chefs’ recipe books for centuries – not just as a delicious starter or comforting soup, but as a superfood with loads of bacteria-fighting benefits.  

It is a common dish in many cultures, either as a broth or bone-based stock. Over the years, the recipe has been altered to fit alternative lifestyles, and there are even vegan and vegetarian versions that claim to offer the same benefits. 

The wellness dish is collagen-filled and includes nutritious vitamins and minerals. 

The dish is certainly trendy in recent, with loads of alternative health stores offering it ready-made – but is it as beneficial as we think it is?

Here is what we do know about bone broth

The ingredients bone broth are interchangeable – stock included. A combination of animal bones, meat and vegetables simmering in water for hours usually make up the flavourful liquid. It is a base for soups, stews, braising, etc. 

We traditionally use bones to make stock, says Eating Well. Broth, however, consists of bones and meat. A vegetarian broth only has vegetables in it. 

A spokesperson from The Academy of Nutrition and Dietetics says bone broth and stock are thicker than broth. He continues that the thickness comes from gelatine – the same ingredient used in jelly and gummy sweets. 

The regular version is actually gelatine-free. If refrigerated, it does not thicken or get ‘jiggly’. Usually, bone broth doesn’t contain vegetables. Cooks add vinegar while the broth simmers. Vinegar helps to release the gelatine and nutrients from the bones. 

The nutrient content of bone broth varies. It depends on the number of ingredients – specifically the bones’ type and quantity, and tissue. To ensure that your bone broth is nutrient-rich, consider bones from different animals. 

Animal bones contain loads of calcium, magnesium, potassium, phosphorus and other trace minerals. The minerals build and strengthen your bones. 

What are the benefits?

Bone protection

When we consume the bone broth, the gelatin and collagen spread to the various parts of the body that need it. Collagen is essential for your joints because, as you age, the cartilage wears down or shrinks and needs replenishing. It may add strain to your joints and cause damage. 

Possible assistance with osteoarthritis

The most well-known form of arthritis is osteoarthritis (OA) – also called degenerative joint disease. It is mainly found in your hands, hips and knees. 

Compounds in bone broth may maintain your joints. It can help with pain, stiffness and poor physical functioning, especially if you have osteoarthritis. Sipping on bone broth is the easier option to add collagen and other nutrients to your body. 

Gut healing and inflammation reduction probability

Bone broth contains some amino acids. This may help digestion. In this case, glutamine is a promising amino acid. According to a 2017 study, glutamine supplementation assisted with healing the intestinal barrier in humans and animals. 

Bone broth may aid a leaky gut which irritates your mucosal lining in the intestines. It makes it difficult to digest. People with inflammatory bowel disease can benefit from bone broth. Because of lower levels of amino acids, the broth provides additional amino acids to their diet. A daily serving is great to get anti-inflammatory acids quickly into your body.

Sleep support 

Because of the amino acids in bone broth, it promotes better sleep for certain people. Glycine, an amino acid, is therapeutic and improves sleep. Some people found they had less fatigue the next day. Try bone broth as a light meal before going to sleep. 

Weight loss potential

It is VERY high in protein, leaving you feeling fuller for longer. The protein restricts your calorie intake and may help you lose weight. 

A 2017 study revealed that a cup of chicken bone broth has more protein than basic chicken broth. It can you feeling satisfied and guilt-free for not consuming too many calories.

Too much of a good thing can be harmful.

Bone broth is popular for its supposed health benefits. However, there isn’t much scientific research backing up these health claims. It’s not to say that eating or drinking it is harmful, but too much of it may be problematic. 

If you do indulge in a large amount of it, be mindful that animal bone may contain toxic metals. Cooked, the bones may release lead. A small study showed that commercial bone might also lack calcium and magnesium. 

Overall, besides being consumed in gigantic portions, it does have its healthy and helpful benefits. Most importantly, it’s delicious on its own or with stews, soups and more for your family and friends. Enjoy!

Before you make any dietary-related decisions, the best thing to do is speak to a professional. 

Affinity Health offers clients a comprehensive day-to-day plan, a hospital plan, or a combination of both. You can also benefit from our helpful booster options.

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