Bone broth is not only good for bones and joints but also has many other benefits.
Many studies show that bone broth is rich in nutrients, supports bone and joint health, and the digestive system, among other benefits.
1. Common ingredients of bone broth
Bone broth is made by simmering animal bones. This creates a liquid that can be used to make soups, sauces, and more, providing a nutritious drink.
Bone broth has been around for a long time. People have used inedible parts of animals such as bones, hooves, etc. to boil into water to drink.
Bone broth can be made using bones from any animal, such as chicken, pork, beef, veal, turkey, lamb, bison, buffalo, venison, or fish. Marrow and connective tissues such as feet, hooves, gizzards, or fins can also be used.
Bone broth can be nutritious, but the exact nutritional content will depend on the type of bone used. Animal bones are rich in calcium, magnesium, and other vitamins and minerals needed to build and strengthen bones. However, only small amounts of these nutrients, less than 5% of the daily value, are actually found in the broth.
2. Nutritional composition of bone broth
According to Dr. Lien Huong, Vietnam Institute of Applied Medicine: Animal bones contain a large amount of minerals as well as 17 different amino acids, collagen and gelatin.
Each type of bone has different nutritional content, cooking time and cooking method, but all contain nutrients that are good for health. However, Dr. Lien Huong also noted that it is necessary to pay attention to the amount of food eaten to ensure health and avoid excess food.
Here are some of the benefits of bone broth that have been recognized by several scientific studies:
2.1 Contains vitamins and minerals
The marrow provides vitamins A, B, and minerals such as zinc, iron, calcium, and selenium. All of these parts also contain the protein collagen, which turns into gelatin when cooked and produces several important amino acids.
During the boiling process, the ingredients are thoroughly simmered to release nutrients into the water in a form that the body can easily absorb.
2.2 May benefit the digestive system
A healthy digestive tract is essential for good health. Bone broth is easily digested and can help prevent inflammation associated with the digestive tract.
Experiments in animals with colitis show that gelatin in bone broth contributes to protecting and healing the lining of the digestive tract.
Gelatin contains an amino acid called glutamic acid. This converts to glutamine in the body and helps maintain the function of the intestinal wall. It may help prevent and heal a condition known as “leaky gut syndrome,” a symptom of several chronic gastrointestinal diseases.
A 2021 mouse study also concluded that the amino acids in bone broth have anti-inflammatory properties that may reduce damage to the gut caused by ulcerative colitis.
For all these reasons, drinking bone broth properly can benefit people with many gastrointestinal ailments.
2.3 Contains amino acids with anti-inflammatory properties
Amino acids found in bone broth, including glycine and arginine, have anti-inflammatory properties. Glutamine supplementation helps heal the intestinal barrier in both human and animal models, notes a 2017 study in the journal Current Opinion in Clinical Nutrition and Metabolic Care. This may help address conditions like inflammation, which irritates the lining of the gut and interferes with the body's ability to digest food.
Another 2017 study in the American Journal of Nutrition found that people with inflammatory bowel disease tend to have lower levels of certain amino acids in their bodies. For these people, adding more amino acids to their diets may help reduce some of the symptoms of the condition. Daily consumption of bone broth may be a simple way to get anti-inflammatory amino acids into your body.
2.4 Improve joint health
Collagen is the main protein found in bones, tendons, and ligaments. As bone broth is cooked, collagen from bones and connective tissue breaks down into another protein called gelatin.
Gelatin contains important amino acids that support joint health. These include proline and glycine, which the body uses to build its own connective tissue. Connective tissue is the main component of tendons, which connect muscles to bones, and ligaments, which connect bones to each other.
2.5 Bone broth has high protein content which is good for muscle mass.
Bone broth is often low in calories but can still satisfy hunger. There is some evidence that people who eat soup are less likely to be obese, suggesting that soup may play a role in weight control.
Bone broth is high in protein, and some evidence suggests that a high-protein diet may also help with weight control because it is filling and can help a person feel full.
A small 2013 study in 53 men found that, combined with resistance training, collagen supplements increased muscle mass and decreased body fat.
However, a 2019 study noted that bone broth is unlikely to contain high levels of collagen, and the levels and quality of collagen in bone broth will vary more than in supplements.
2.6 May improve sleep and brain function
The amino acid glycine found in bone broth may promote relaxation. Some studies have suggested that glycine may help promote sleep.
One study found that taking 3 grams of glycine before bed significantly improved sleep quality in people with difficulty sleeping. Taking glycine before bed helped participants fall asleep faster, stay asleep longer, and wake up fewer times during the night. The study also found that glycine reduced daytime sleepiness and improved mental function and memory. So drinking bone broth may have similar benefits.
However, the amount of glycine in a 1-cup serving of bone broth can vary from 500-1700mg (0.5-1.7g). Therefore, it would take 2-6 cups of bone broth to achieve the same amount of glycine used in the study.
3. Tips when using bone broth
Dr. Lien Huong said that eating about 200-350ml of bone broth, about 2-3 times/week is enough to receive health and nutritional benefits. However, you should talk to your doctor or nutritionist about using bone broth to suit your body condition.
Refer to some of the following ways when using bone broth:
How to preserve broth
Once the bone broth has been simmered, it should only be stored in the refrigerator for 3-4 days. If you want to keep it longer, you can freeze the broth in small containers and thaw it in individual portions as needed.
How to use
Bone broth can be used to make soups, stews, sauces and gravies. Bone broth contains many important nutrients that can benefit health, such as strengthening bones, protecting the intestines and controlling weight. However, to ensure adequate nutrition, it is still necessary to cook bone broth with shrimp, crab, fish, meat, vegetables, etc. and use bone broth reasonably, avoid overuse.