BONE BROTH NUTRITION EXPLAINED
Bone broth is a ultimate food to support gut health, metabolism, lean muscle, joints and glowing skin, and in this post we are going to explore its key nutritional compounds.
Bone broth is a beneficial “elixir” made from simmered animal bones, and not only does bone broth taste great, provides numerous nutrients and beneficial compounds, but it’s versatile and easy to use in many recipes.
Despite being known as the ‘liquid gold’ or ‘elixir’ for its nutritional dense nature, due to lack of awareness a vast majority of general public passes up the opportunity to boost their health with bone broth.
Bone broth is a great place to find valuable amino acids, collagen, gelatine and trace minerals. In fact, there are dozens of different nutrients found in bone broth, many of which can’t be obtained easily from other commonly eaten foods.
BONE BROTH IS NOT HYPE: IT’S A BIG HELP
Bone-broth could be called “nature’s multivitamin.”
How so exactly?
It’s packed with:
• Over 19 easy-to-absorb, essential and non-essential amino acids (the building blocks of proteins)
• Collagen/gelatin, which helps form connective tissue
• Nutrients that support digestive functions, immunity and brain health
Did you get that?
It literally boosts every part of your body, from your gut to your brain, from your muscles to your ligaments.
It’s also relatively low in calories, yet very high in minerals and other chemical compounds that many people lack.
There’s no doubt that bone broth makes a great everyday addition to your diet.
SIX KEY NUTRITIONAL COMPOUNDS FOUND IN BONE BROTH
Glycosaminoglycans (GAG) have the primary role of maintaining and supporting collagen and elastin that take up the spaces between bones and various fibers.
GAGs are supportive for digestive health since they help restore the intestinal lining, which is why a deficiency in these nutrients has been linked to digestive challenges. (1)
Several important GAGs are found in bone broth, including glucosamine, hyaluronic acid, and chondroitin sulfate.
There are two main types of naturally occurring glucosamine: hydrochloride and sulfate. Both help keep up the integrity of cartilage, which is the rubbery substance within joints that acts like a natural cushion.
Studies show that glucosamine can become depleted as we get older, so supplements are often used to support joint health.
An easy and relatively inexpensive way to obtain glucosamine naturally is from drinking more bone broth, which helps support cartilage health, acting as an alternative to pricey glucosamine supplements. (2)
Consuming more glucosamine can help support joint health, flexibility, and comfort.
3. HYALURONIC ACID
Found throughout connective, epithelial (skin) and neural tissues, hyaluronic acid contributes to cell proliferation, differentiation, and mitigation, allowing our cells to perform various functions throughout the body as needed. (3)
It offers support for multiple skin types and promotes healthy aging, cell rejuvenation, and skin firmness.
4. CHONDROITIN SULFATE
Chondroitin sulfate is a beneficial glycosaminoglycan found in the cartilage within the joints of all animals. It’s often used to support joint health and comfort, especially in combination with glucosamine.
Studies have found that supplementing with chondroitin supports healthy inflammation response as well as cardiovascular health, bone health, skin health and healthy cholesterol levels. (4)
5. MINERALS AND ELECTROLYTES
Bone broth provides essential minerals, including electrolytes, all provided in an easy-to-absorb form.
Electrolytes found within bone broth include calcium, magnesium, and potassium (not to mention many other minerals, such as phosphorus), which are important for supporting healthy circulation, bone density, nerve-signaling functions, heart health and digestive health.
When added sodium levels are kept low, bone broth contains an ideal balance of sodium and potassium to support cellular health and efficiency.
Collagen is the main structural protein found in the human body that helps form connective tissue and “seals” the protective lining of the gastrointestinal tract.
It’s also the gel-like, smooth structure that covers and holds our bones together, allowing us to glide and move freely. Irritation of the gut impairs normal digestive functions and causes permeability, allowing particles to pass into the bloodstream, known as leaky gut.
As a rich source of gelatin, bone broth protects and seals the mucosal lining of the GI tract, which means it improves nutrient absorption and also helps keep particles from leaching out where they shouldn’t be.
As a complex protein, collagen contains a whopping 19 amino acids, with a mix of both non-essential (also called conditional) and essential types. Many of the amino acids found in collagen must be obtained from our diets since our bodies cannot make them on their own.
KEY AMINO ACIDS FOUND WITHIN COLLAGEN INCLUDE:
• Proline, which is the chief component of collagen, is essential for building integrity for healthy skin, hair, and nails.
• Proline is essential for building the gut lining and facilitating digestive function, yet most people are lacking this amino acid in their diets because they don’t consume organ meats or bone broth on a regular basis.
• Proline is needed for tissue repair within the joints and arteries, plus it helps support healthy blood pressure levels.
• As a key component of collagen found in joints, proline buffers our bodies from the effects of vibration or shock and helps us hold on to valuable cartilage as we get older.(5)
• Proline supports healthy cardiovascular function.
• Glutamine supports the body in the maintenance of healthy muscle tissue during and after periods of exercise and helps with muscular fatigue.
• Research shows that glutamine supports digestive health, healthy immune system response, and energy levels. (6)
• It also provides “fuel” to our cells and supports a healthy intestinal lining.
• It supports the synthesis of glutathione, one of the body’s most powerful antioxidants.
• Approximately one-third of the protein found in collagen is glycine.
• One of the glycine’s most important roles is helping to form muscle tissue by converting glucose into usable energy that feeds muscle cells.
• This amino acid is found in high quantities in muscles, the skin, and various tissues.
• Research shows glycine has important roles in digestion and central nervous system function. (7)
• Glycine promotes detoxification and cleansing.
• Arginine breaks down into nitric oxide within the body, which is an important compound for arterial and cardiovascular health. (8)
• Nitric oxide allows for better vasodilation, meaning the widening of arteries and relaxation of muscle cells and blood vessels that allow for better circulation.
• Arginine also helps the body make more protein from other amino acids, which is important for repairing muscle tissue, normal wound healing, sparing tissue wasting, boosting the metabolism, and aiding in proper growth and development.
BONE BROTH & COLLAGEN BY THE NUMBERS
Bone broth is very versatile and can be made using bones from just about any type of animal.
The bones are usually simmered for about 24–48 hours, often mixed with other nutrient-dense foods, such as vegetables, herbs, and spices, and uses an acidic liquid like apple cider vinegar to liberate key minerals.
Many people prefer one type of bone broth over another. But you can simply use bones from any animal you have left over after cooking and then remove the meat, or buy bones from a farmer’s market, local health food store, a butcher or online. Some of the most popular types of bones to use come from cows, veal, lamb, bison, venison, chicken, duck, goose, turkey or fish.
BEEF BONE BROTH
• Beef broth is one of the richest, most savory and nutrient-packed bone broths and is high in type 1 and type 3 collagen.
• Often made using veggies, herbs, and spices, including garlic, celery, carrots, onions and even apple cider.
• High in bone marrow and amino acids, especially when you include some larger bones that contain a high amount of cartilage and collagen.
CHICKEN AND TURKEY BONE BROTH
• You’ve likely had chicken soup or broth many times in your life, but the homemade stuff is far superior to any canned variety.
• Many homemade chicken broths are made using chicken feet, knuckles, skin, giblets or other organ parts, which are high in healthy fatty acids and collagen type 2.
FISH BONE BROTH
• Fish bone broth has been used in Asia for thousands of years.
• The broth made from fish tends to be milder and lighter since the bones are smaller.
• Fish stock is a great addition to soups, stews and noodle dishes.
• It’s a great source of iodine, calcium, amino acids and healthy fats (especially when you use wild-caught fish).
• It’s a good alternative to chicken or beef stocks if you don’t eat meat or have easier access to whole fish.
Meanwhile, there are at least 16 types of collagen within the human body, but 80 percent to 90 percent of the collagen consists of types 1, 2 and 3. (9)
Type 1 collagen:
• The most abundant and strongest type of collagen within the human body is type 1
• Made of eosinophilic fibers and found in tendons, ligaments, bone, the dermis (skin) and various organs
• Type 1 collagen is used to form bones and support wound healing since it’s extra strong and capable of being stretched without tearing
Type 2 collagen:
• Cartilage within our joints is mainly composed of type 2 collagen, the primary protein found in our connective tissues
• Researchers at Harvard’s Beth Israel Deaconess Medical Center in Boston found that supplementing with type 2 collagen supports healthy inflammation response (10)
• Other studies have found that people who supplement their diets with type 2 collagen show significant enhancements in daily activities and a general improvement in their quality of life (11)
• Type 2 collagen is primarily found in chicken and turkey broth and is also the best for repairing and sealing the gut lining
• If you want to support digestive and immune system health, make sure you get type 2 collagen in your daily diet
Type 3 collagen:
• Type 3 collagen is a major component of the extracellular matrix that makes up our organs and skin
• It helps give skin its elasticity and firmness, plus forms our blood vessels and tissue within the heart
BONE BROTH AND KETO
Bone broth can be a very useful supplement for someone on a Keto Diet, it helps you get over Keto Flu faster.
Also it supports your micro nutrients requirements, while on this diet. This repairs your gut, so adds up to the benefits of Keto Diet.
You may make your own bone broth at home, or buy a bone broth collagen supplement, bone broth protein powders too help the same way.
We saw bone broth is immensely beneficial yet many do not consume it for many reasons, and one of them is it takes long time to prepare.
Instead, if any broth is consumed, it’s often the store-bought, processed, sodium-filled, nutritionally bankrupt versions.