Bone Broth; What are the benefits?
Bone Broth; What are the benefits?
Bone broth is a liquid created from brewed bones and connective tissues. To make bone broth, people use cow, chicken, and even fish bones. Drinking bone broth may be beneficial for the joints and digestive system, amongst other things.
The bones and tissues of many types of animals make good bone broth. Bone broth also contains other important nutrients, especially minerals, derived from these tissues. Simmering the bones in water with some vinegar helps release nutrients from the marrow within the bones, as well as break down other tissues into the water. The result is a flavorful, nutritious broth that can be used in so many ways, but really, is just as good for you as a daily supplement tonic, especially throughout the colder months.
You hear that about a LOT of things these days, but there is evidence to support bone broth as being one of the best things you can drink! And with good reason.
Bone marrow is rich in nutrients such as:
- vitamins A and K
- fatty acids
Bone broth may provide trace amounts of these nutrients, and consuming it is a simple way to take in these nutrients in a form that is easier to digest. (Clearly chewing on bones is not ideal!)
Adding other ingredients, such as vegetables, to the broth may also add additional nutrients, as well as flavour.
HELPS TO PROTECT JOINTS and PREVENT OSTEOARTHRITIS
Bone broth is a source of gelatin, which may break down into collagen in the body. This is especially important in the joints.
Cartilage in the joints tends to wear down or shrink through continual use. (Hello knee replacement!) This can add more stress to the joints, which may become damaged as a result of the added pressure.
Consuming bone broth is an easy way to add gelatin to the diet, which may help protect these joints.
A 2016 study in the Nutrition Journal looked at the effects of type 2 collagen in people who had osteoarthritis symptoms in their knees. The collagen came from the connective tissue of chickens.
Its results show that collagen can improve knee joint symptoms, such as pain, stiffness, and poorer physical function, in people with osteoarthritis. Not sure if you are up with me on socials, but I did the typical old lady thing in October 2018 and tore my meniscus. I have been in agony ever since, with small improvements since surgery. It has literally stopped me in my tracks, and nothing stops me! So to do something as simple as drinking bone broth (with the added benefits of turmeric) is super enticing to me. It should be to you too. Prevention is better and tastier than cure!
HELPS IMPROVE GUT HEALTH
Some amino acids present in good ole bone broth may also help improve your digestion.
The amino acid, glutamine, may help with conditions such as leaky gut, which irritates the mucosal lining in the intestines and interferes with the body's ability to digest food. Now there are supplements galore out there that you can swallow morning after morning, but if you are like me, they actually upset my stomach and make me feel like throwing up. Not a pleasure! SO, if drinking bone broth has the same effect and tastes as good as it does, WHY wouldn't I? Drinking bone broth daily is a simple (yummy) way to get anti-inflammatory amino acids into the body.
HELPS IMPROVE SLEEP
Those tricky little aminos also have the benefit of improving your sleep. People who take glycine before going to sleep may feel that they sleep better and have less fatigue during the following day. For these people, drinking bone broth with a simple dinner may help provide this glycine. Worth a try? Hell yes.
Last but not least, there are rumours around that it may HELP REDUCE WEIGHT in some people. I'm not even going there...but if you weren't convinced you needed bone broth in your life, then that may be the kicker! It is high in protein, low calorie and there is the science behind weight loss right there. Drink it before meals for not guaranteed success! (It should reduce your appetite in theory, you therefore eat less and voila, the kilos melt away) but you didn't hear that from me.
In summary, bone broth is pretty darned good for you. It is super simple to make; The recipe for Chicken Bone broth is below. It also appears in the Go Slower ebook, Wintery recipes from your Thermomix to your Slow Cooker. FREE to Insiders or $22.00 to non Insiders.
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Tenina Holder is a wife, mother of five and grandmother, who started cooking in the olden days before Thermomix was even a thing.
Tenina has become the premium go to source for all Thermomix expertise and of course fresh and easy recipes that work. Her cooking classes and foodie trips are sold out in literally hours, her cookbooks appear on the Australian best seller lists and her social reach is in the millions. She believes chocolate, butter and salt are health foods. Her food positivity mantra is, eat everything, just not all at once!