How healthy is bone broth?

For thousands of years, traditional foods such as fermented vegetables or cultured dairy products have been praised for their health benefits. But one healing food has stood out from the crowd for some time: bone broth. It is an important part of the Paleo diet. There are now even bone broth stores in some cities. Not without reason, bone broth offers many extensive benefits. And the best thing is that you can choose from many different types of bone broth:

• Chicken broth
• Beef broth
• Fish broth

Each one offers benefits for different aspects of health.

In this guide, we would like to introduce you to some of the great secrets and explain what makes bone broth so special and what exactly it is.

Contents

• What is bone broth? Is it good for you?
• The greatest benefits of bone broth for your health
• How eating bone broth strengthens your health
  • 1. protection of the joints
  • 2. good for the gut
  • 3. promotes healthy skin
  • 4. strengthens the immune system
  • 5. promotes detoxification
  • 6. strengthens the metabolism and anabolism
• Nutritional analysis of bone broth
• Collagen compared to gelatine
• Healing amino acid in bone broth
• Preparation of bone broth - basics
• Preparation of a bone broth
• Concluding remarks

What is bone broth? Is it good for you?

Chicken soup is not only good for your soul. It is not without reason that both doctors and mothers recommend a plateful when you are suffering from the weather. All types of bone broth - made from beef, chicken, fish, lamb, etc. - are an integral part of a wide variety of diets in all cultures and also form the basis of fine cuisine. Even in the paleo or keto diet, you will not be able to avoid bone broth. This is because bone broth contains a lot of nutrients, is easy to digest, full of flavor and promotes good health.

Our ancestors cooked a tasty broth from the bones of hunted animals to really make use of every part. Bones, bone marrow, skin, hooves, paws, paws, tendons and ligaments, in other words everything that we cannot eat directly, can be cooked. In this way, the health-promoting compounds are released from the bones and tendons: collagen, proline, glycine and glutamine have positive properties for the body.

Nutritionists Sally Fallon and Kaayla Daniel of the Weston A. Price Foundation clarify that bone broth contains minerals in a form that our bodies can easily absorb. These minerals include calcium, magnesium, phosphorus, silicon, sulfur, etc. Chondroitin sulphate and glucosamine can also be found in it.

Researchers at the University of Nebraska Medical Center conducted a study on chicken soup (broth) to find out why this type of soup is so beneficial for colds and flu. They found that during the cooking process, amino acids are produced that reduce inflammation in the respiratory tract and aid digestion. The researchers also provided evidence that chicken soup can strengthen the immune system and help to alleviate allergies, asthma and arthritis.

Fallon explains that most soups and broths available in supermarkets are not "REAL" products. Many food manufacturers use lab-grown meat flavorings to make bouillon cubes, soups and gravy powders. Many companies also use monosodium glutamate. This imitates the taste of meat, but in reality the compound is a neurotoxin.

You can easily prepare real bone broth with the full range of health benefits at home. Alternatively, if you don't want to put in the work or effort, you can use protein powder made from bone broth. This is a popular supplement (in many different flavors) that can be used in a variety of ways in smoothies, baked goods, etc. The wealth of health benefits is retained.

To prepare beef stock at home, you will need pasture-raised beef bones from your butcher, the weekly market or a trustworthy online store. For chicken stock, you can simply use the bones from a chicken that has already been prepared.

Bone broth contains many valuable amino acids, collagen, gelatine and trace elements. In fact, it contains dozens of different nutrients. Some of them cannot be easily absorbed from other foods. This is one reason why bone broth is so valuable for our health.

Regular consumption contributes to a healthy digestive tract, relieves inflammation and reduces intestinal permeability. Even dogs can benefit from bone broth.

The greatest benefits of bone broth for your health

What is bone broth good for? Bone broth is our No. 1 remedy for

• Treatment of leaky gut syndrome
• Overcoming food intolerances and allergies
• Improving the health of the joints
• Reduction of cellulite
• Strengthening the immune system

How eating bone broth strengthens your health

1. protects the joints

Bone broth is one of the best sources of collagen there is. Collagen is a protein found in bones, skin, cartilage, ligaments, vision and bone marrow. The older we get, the more our joints suffer from wear and tear and we lose flexibility.

Why is this a problem?

With increasing age, the cartilage tissue shrinks as it is attacked by antibodies (age-related degeneration of joint cartilage). When bones simmer, the collagen dissolves and is released into the broth. It is then available in an easily absorbable form and contributes to the regeneration of cartilage tissue when consumed.

One of the most important compounds in bone broth is gelatine. Gelatine acts like a soft cushion between the bones, allowing them to move without rubbing against each other. It is also an important building block for the formation and maintenance of strong bones. This reduces pressure on ageing joints and maintains healthy bone mineral density.

The Department of Nutrition and Sports Nutrition for Athletics at Penn State University conducted a study in which athletes were given collagen supplements for 24 weeks. As a result, most of the subjects showed a significant improvement in their joints. Factors that limited their athletic performance were reduced.

2. good for the gut

Studies show that gelatine is good for restoring a healthy intestinal lining and combating food intolerances (for example to wheat or dairy products). The compound promotes the colonization of probiotics (good bacteria) in the intestine and ensures a healthy level of inflammation in the digestive system. A report in the "Journal of Clinical Gastroenterology" confirms that gelatine effectively strengthens the health and integrity of the digestive system.

Bone broth is easy to digest and soothes the digestive tract - unlike many other foods that are difficult for the body to digest. And that is precisely the crux of the matter. A food is only really useful if our body can absorb the nutrients it contains.

Studies have shown that patients with digestive disorders have low levels of collagen in their blood. The amino acids contained in collagen are needed to build tissue that lines the intestines and the entire digestive tract. For this reason, taking collagen supplements can promote healthy digestion.

3. promotes healthy skin

Collagen helps to form elastin and other compounds in the skin that are responsible for maintaining the skin's youthful appearance. Sufficient collagen ensures that visible signs of skin ageing such as wrinkles are reduced. The skin is less puffy. Many people also report that their cellulite has decreased after consuming collagen-containing foods or supplements. Cellulite is caused by a lack of connective tissue, which causes the skin to lose its elasticity.

Placebo-controlled double-blind studies investigating the anti-ageing properties of collagen have shown that 2.5 to 5 grams of collagen hydrolysate once daily for eight weeks in women aged 35 to 55 years helps to improve skin elasticity, skin hydration and transepidermal water loss (dry skin) and skin roughness. After four weeks, those who had received collagen showed a statistically significant improvement compared to the placebo group in terms of the skin's moisture balance and evaporation capacity. In addition, visible signs of skin ageing were reduced. These results were accompanied by no or only mild side effects.

4. strengthens the immune system

One of the most remarkable properties of bone broth is its gut-strengthening effect, which, as already described, has a holistic effect on the body and contributes to a healthy immune system.

Leaky gut syndrome occurs when undigested food particles enter the bloodstream through tiny holes in a damaged intestinal lining. There they are detected and fought by the immune system, which leads to an overreaction of the immune system. This results in increased inflammation, which leads to general dysfunction. The immune system releases high levels of antibodies, which trigger an autoimmune response so that healthy tissue is attacked.

Bone broth is one of the healthiest foods for gut restoration, contributing to a strong immune system and a healthy immune response to inflammation. Collagen/gelatin and the amino acids proline, glutamine and arginine help seal these tiny openings in the intestinal wall, keeping the digestive tract intact. Traditionally, bone broth is said to have a supportive effect on the immune system, allowing it to respond to inflammation in a healthy way. Bone broth can even promote healthy sleep, boost energy levels during the day and create a positive mood.

5. promotes detoxification

Nowadays, people in industrialized countries are exposed to an abundance of environmental toxins, pesticides, artificial additives and chemical substances of all kinds. Our body has its own mechanisms to rid itself of heavy metals and other toxins. However, its ability to do this is put to the test when the body is virtually flooded with all these chemicals. Bone broth is considered an effective detoxifier. It ensures that the digestive system can rid itself of waste products and strengthens liver function to remove toxins. It also contributes to tissue integrity and improves the body's ability to utilize antioxidants.

Bone broth contains potassium and glycine - two important substances for detoxification by the liver and at the cellular level. Bone broth provides sulphur (especially if you add vegetables and herbs during preparation) and glutathione, both of which also boost detoxification processes and reduce oxidative stress.

Glutathione ensures the elimination of fat-soluble substances, especially heavy metals such as mercury and lead. It also contributes to better absorption of various nutrients and boosts the use of antioxidants in the liver. Bone broth provides numerous essential minerals that act as chelators and prevent heavy metals from binding to certain mineral receptors.

6. strengthens the metabolism and anabolism

Bone broth is a good way to increase your glutathione intake. Studies show that glutathione plays an important role in the use of antioxidants, the metabolism of nutrients and the regulation of processes within cells. A study published in the Journal of Nutrition in 2004 found that glutathione regulates gene expression, DNA and protein synthesis, cell proliferation and apoptosis, signaling, cytokine production and immune response, among other things.

Amino acids contained in bone broth perform numerous metabolic functions, including building and repairing muscle tissue, supporting bone mineral density, increasing nutrient absorption and synthesis, and maintaining muscle and connective tissue health. The glycine contained in collagen helps build muscle tissue by converting glucose into usable energy. It also slows the loss of cartilage, tissue and muscle associated with aging by improving the body's use of antioxidants. Studies show that glycine protects against skeletal muscle breakdown and stops the expression of genes associated with age-related muscle protein breakdown.

Glutamine is another amino acid that is important for a healthy metabolism. It helps the body maintain its energy levels by sending nutrients, including nitrogen, to our cells. Arginine is also responsible for breaking down nitric oxide, which improves circulation and distributes blood and nutrients throughout the body. It contributes to muscle and tissue integrity and promotes normal wound healing.

Nutritional analysis of bone broth

Bone broth is considered a "natural multivitamin supplement". Why is that?

Bone broth is packed with:

• more than 19 easily absorbed, essential and non-essential amino acids (protein building blocks)
• Collagen/gelatine for the formation of connective tissue
• Nutrients that strengthen digestive and immune function and promote brain health

Literally every part of the body benefits from bone broth, our intestines, brain, muscles and ligaments.

It also contains high amounts of important minerals and other chemical substances that many people are deficient in, with few calories. There is no doubt that bone broth is a true superfood and suitable for daily consumption.

Let's take a look at six key compounds contained in bone broth that are responsible for its many health benefits. The few calories are well invested.

1. glycosaminoglycans (GAG)

The most important task of glycosaminoglycans is to ensure that there is sufficient collagen and elastin between the bones and the various fibers. They also contribute to healthy digestion by supporting the development of an intact intestinal lining. For this reason, a lack of glycosaminoglycans often leads to digestive problems.

Bone broth contains various important GAGs, including glucosamine, hyaluronic acid and chondroitin sulphate.

2. glucosamine

There are two types of natural glucosamine:

• Hydrochloride
• Sulphate

Both ensure that cartilage tissue remains intact. This is the rubbery mass that acts as a cushion for our joints. Studies show that our glucosamine levels fall with increasing age. Supplements are often recommended to balance or strengthen the joints.

It is also easy and inexpensive to take in enough glucosamine naturally: Drink bone broth regularly. Bone broth helps to prevent the breakdown of cartilage tissue. More glucosamine can therefore lead to healthy joints, more flexibility and well-being.

3. hyaluronic acid

Hyaluronic acid is found in all connective, epithelial (skin) and neural tissue and contributes to cell proliferation and differentiation as well as damage reduction. Only in this way are our cells able to take on various functions throughout the body when required. Hyaluronic acid is beneficial for all skin types and promotes healthy ageing, cell rejuvenation and skin firmness.

4. chondroitin sulfate

Chondroitin sulphate is a useful glycosaminoglycan found in the joint cartilage of animals. It is often used to maintain joint health and comfort, especially in combination with glucosamines.

Studies have shown that supplementing with chondroitin facilitates a healthy inflammatory response, strengthens the health of the cardiovascular system, bones and skin and contributes to healthy cholesterol levels.

5. minerals and electrolytes

Bone broth provides vital minerals, including electrolytes, all of which are in an easily absorbable form. These include calcium, magnesium and potassium (not to mention many other minerals, such as phosphorus). These promote healthy circulation, bone density, nerve signaling function and strengthen the heart and digestion.

Only add a little salt when preparing bone broth. This gives you a food with an ideal balance of sodium and potassium. This strengthens the health and efficiency of your cells and prevents an imbalance in the electrolyte balance.

6. collagen

Collagen is the most important structural protein in the human body, which is needed to build connective tissue and "seals" the protective layer of the gastrointestinal tract. The gel-like, soft structure of collagen surrounds the bones and holds them together so that we can move smoothly and painlessly.

Irritation in the intestine impairs normal digestive function and leads to damage to the intestinal wall. As a result, small holes can form, allowing particles to enter the bloodstream. This is known as leaky gut syndrome.

Bone broth contains plenty of gelatine, which seals the mucous membrane of the digestive tract. This improves the absorption of nutrients and at the same time prevents particles from escaping where they should not.

Collagen compared to gelatine

True collagen is responsible for the immune-boosting properties of the broth. You've probably noticed this wobbly layer on the broth that forms when it cools. Many people skim it off and dispose of it. But you shouldn't do that. This is because it contains the many health benefits that bone broth offers.

Collagen is the protein contained in the connective tissue of vertebrates. It is abundant in bones, marrow, cartilage, tendons and ligaments. During the preparation of bone broth, collagen from marrow, bones etc. is broken down. This produces gelatine.

Gelatine (broken down collagen) was one of the first functional foods used for medicinal purposes in ancient China. Dr. Francis Pottenger and other renowned scientists found that gelatine and collagen are associated with the following benefits:

• Gelatine helps people with food allergies and sensitivities to better tolerate the foods in question, including cow's milk and gluten.
• Collagen protects and soothes the lining of the digestive tract and contributes to the healing of inflammatory bowel disease, Crohn's disease, ulcerative colitis and acid reflux.
• Gelatine promotes the balance and growth of probiotics.
• Bone broth increases collagen levels in the body and thus reduces the appearance of wrinkles and cellulite.
• Gelatine helps to break down proteins and soothes the intestinal mucosa. It therefore helps to alleviate leaky gut syndrome and the associated autoimmune diseases.
• Gelatine provides bone-building minerals in an easily absorbable way, prevents bone loss and reduces joint pain.

But collagen also offers another incredible benefit: it makes for incredibly beautiful skin! According to Donna Gates, author of "Body Ecology", bone broth ensures supple skin and reduces cellulite.

She explains that cellulite is caused by a lack of connective tissue. If someone is blessed with very smooth skin, it is because the skin has a high percentage of connective tissue. Gates explains that consuming collagen-rich bone broth can reduce cellulite and tighten the skin, making you look younger. So to the long list of benefits that bone broth provides for health and well-being, another point can be added.

Healing amino acids in bone broth

The gelatine dissolved in bone broth contains the "conditional" amino acids arginine, glycine, glutamine and proline. These amino acids contribute to the healing properties of the broth.

Conditional amino acids are non-essential amino acids that become essential under certain conditions. Our body cannot produce them very well under stress or illness. Kaayla Daniel of the Weston A. Price Foundation points out that an unhealthy diet - typical of the Western world - with lots of processed carbohydrates contains few high-quality pasture-raised animal foods and usually no homemade soups and broths at all. This makes these conditional amino acids essential for most people.

What are these conditional amino acids used for?

Arginine

• Strengthening the immune system and wound healing
• Formation and release of growth hormones
• Regeneration of damaged liver cells
• Sperm production

Glycine

• Protection against the breakdown of protein tissue (e.g. muscles)
• Formation of bile salts and glutathione
• Detoxification of the body from chemical substances; antioxidant
• Neurotransmitters to improve sleep, memory and performance in general

Proline

• Regeneration of cartilage tissue; joint healing
• Reduction of cellulite; supple skin
• Healing a leaky gut syndrome

Glutamine

• Protection of the inner lining of the intestine
• Fuel source for small intestine cells
• Strengthening the metabolism and muscle development

Preparation of bone broth - basics

You may now be wondering how to prepare a healthy bone broth. Before you start, there are a few basic things to keep in mind. You can make your broth using only animal ingredients. However, studies show that the combination of animal and plant-based ingredients has synergistic effects and provides greater health benefits together than either food group on its own.

Fallon explains that a high-quality broth is only possible with cuts that are rarely available at the supermarket meat counter, such as necks and feet.

You should also always use pasture-raised meat. In other words, animals that have been reared without the use of antibiotics and hormones. This is the only way to ensure you get all the benefits that bone broth has to offer.

According to Fallon, the essential ingredients of a classic bone broth are bones, fat, meat, vegetables and water. When preparing a beef or lamb broth, you should sear all the meat (scraps, organs) before cooking. Beef bones do not need to be pre-cooked. Fish and poultry (chicken, turkey) can be added directly to the pot without browning. Add a dash of apple cider vinegar. This allows the minerals contained in the bones to dissolve better.

Preparation of a bone broth

Would you like to make your own bone broth? Here's how to make the perfect broth (chicken or beef broth):

1. Place all the bones in a large soup pot or your slow cooker and cover with water.
2. Add two tablespoons of apple cider vinegar (before the water boils). This allows important nutrients to be better released from the bones.
3. Fill the stock pot or slow cooker with filtered water. Make sure that there is enough space in the pot for the water to boil.
4. Heat the pan slowly. Bring the water to the boil once and then reduce the temperature. Leave the stock to simmer for at least six hours. Skim off the foam from time to time.
5. It is important that the stock can simmer gently over a low heat. Chicken bones can be cooked for up to 24 hours, beef bones for up to 48 hours. A long cooking time on a low heat is the be-all and end-all when preparing the stock. This is the only way to get all the nutrients from the bones into the broth.
6. Add vegetables to taste, such as onions, garlic, carrots and celery. This will increase the nutritional value of your broth.

After cooking, during the cooling process, a layer of fat forms on the surface of the broth, which gradually hardens. This layer protects the valuable broth underneath. Only remove the fat immediately before enjoying the broth.

Of course, you can also use your stock as a base for soups or sauces, such as chicken, beef or marrow soup.

In the midst of the Paleo diet hype, ready-made bone broth is now also available. There are even bone broth stores - like coffee shops - where people enjoy a cup of broth instead of a cup of coffee. Bone broth substitutes are also available. Make sure that these products come from reliable sources and contain only good ingredients (for example, no antibiotics). Nevertheless, homemade bone broth still tastes best.

Concluding remarks

Bone broth contains plenty of minerals that support the immune system, as well as other compounds with health-promoting properties such as collagen, glutamine, glycine and proline. Best of all, you can make bone broth all by yourself and get all the health benefits.

The collagen contained in bone broth contributes to the healing of the intestinal lining and relieves inflammation in the digestive tract. In addition, collagen ensures healthy skin and can alleviate cellulite. Bone broth contains glycine, which helps detoxify body cells and strengthens brain function.

How much bone broth should I drink every day?

We recommend drinking 250 ml of pure bone broth once or twice a day. You can also take a bone broth fast to get the full benefit of this valuable food.