Bone Broth Benefits

Why is everyone suddenly sipping on bone broth? You weren’t drinking plain broth from a can in the soup aisle before, so why would you start drinking (and cooking with) bone broth now?

Bone broth is a protein-rich and nutritionally-dense healthy food source that is easily absorbed by the body. Animal bones, including marrow and connective tissues, are rich in protein and key amino acids such as collagen, gelatin, glycine, glutamine, arginine, and glycerine. During the cooking process, nutrient-rich animal bones are slowly simmered down into a consumable liquid broth.

8 Reasons you should be sipping on bone broth!

 1. A natural source of protein, amino acids, and micronutrients 

 

Bone broth is a natural source of protein, and The Brothery bone broth contains 16g per 473ml jar. Bone broth is a lean source of protein with no added sugars, sweeteners or added calories for flavour. Bone broth is a great way to reduce or eliminate your consumption of synthetic whey proteins that can contain sugars, sweeteners, or even toxins and traces of harmful metals. Bone broth is also a convenient way to add extra protein to foods that are not typically protein-dense (for example, cooking rice with bone broth instead of water increases the protein and nutrient content of rice, quinoa, soups, and more!). 

 2. Improve Gut and Digestive Health

 

Bone broth is a valuable tool for gut-health and has been used for this purpose historically; there is evidence of bone broth being used for digestive health in early prehistoric cultures. Today, bone broth is still used for improving digestive health and aiding common digestive conditions. Collagen in bone marrow and connective tissues breaks down into gelatin, offering relief for digestive conditions such as IBS and leaky gut syndrome. Research suggests that those with IBS are often suffering from low levels of amino acids, and bone broth is an easy and natural way to supplement amino acids in your diet. Gelatin promotes consistent passage of food through the stomach and intestines. For those without specifically-identified gut conditions, bone broth is an easy and natural method of repairing our gut lining from some of that damage inevitably occurring in our lives. 

3. Immune System Support

Just like that classic chicken soup for a cold or flu, bone broth helps strengthen your immune system to fight off invading bacteria or virus. Sipping on bone broth regularly has been linked with improved immune function and strength. 70% of our body’s immune response occurs in the gut lining. When there are tears, the immune system may become overactive and in turn, weakened. If this occurs, our ability to defend our bodies against invading viruses and bacteria is weakened. Glutamine in bone broth helps seal tears in gut lining that reduce our body's defences. Also, when we’re sick, our bodies are unable to produce as many amino acids as when we’re healthy. Bone broth helps with this, replenishing amino acids so your body can recover. It is also a source of iron, which supports the immune system through encouraging the production of hemoglobin. 

4. Promote Healthy Joints and Reduce Inflammation

 

Bone broth is an increasingly popular option for reducing joint pain, stiffness and function. Research suggests gelatin assists in repairing injured bones, tendons, ligaments, and tissues. Bone broth is often used to speed up recovery for bone fractures and injuries such as a torn ACL. Evidence also suggests patients with osteoarthritis experiences reduces symptoms when consuming bone broth. Arginine found in bone broth also assists the body in wound healing. 

5. Boost Hydration and Workout Recovery

Hold that sports drink (and the sugar it comes with!) and consider bone broth for workout recovery. Bone broth contains rehydrating electrolytes without artificial flavours or colours. The Brothery bone broth does not contain any added salt, but if you're craving a saltier version, shake some in while heating! Extra salt increases the electrolytes in your bone broth. In addition to rehydration, bone broth provides a considerable source of protein for speeding up recovery and retaining lean muscle mass (16g per 472ml jar).  

6. Improve Sleep Quality 

Sipping on bone broth before bed will help you sleep better! Sleep quality is linked to overall wellbeing and low quality sleep interrupts focus, memory, and mood. Glycine, an amino acid in bone broth, improves sleep quality and offers a natural alternative to pharmaceutical sleep aids that often cause drowsiness or fatigue. Glycine has been shown to improve symptoms of insomnia. It also contributes to sleep quality by regulating internal body clock and internal body temperature to prepare the body for sleep.  Bone broth also improves sleep quality through its impact on gut lining and leaky gut syndrome, known to cause poor quality sleep. 

7. Brain Health

Bone broth contributes to brain health in a number of ways. The impact of bone broth on quality of sleep also directly impacts brain health - quality sleep is essential for a heathy and functioning brain. It also helps protect the brain from neurodegenerative diseases (such as Alzheimer’s or Huntington’s) in those who regularly consume bone broth. Bone broth is beneficial for brain development (this is why even babies are getting in on bone broth benefits). Bone broth is also helpful for learning and memory due to its chondroitin content, which boosts neuroplasticity.

8. Healthy Skin and Nails

Bone broth is rich is collagen, a well-known ingredient for anti-aging and nail-strength. Research suggests that consuming collagen orally (such as by sipping on broth or eating meals cooked with bone broth) is a more effective method of absorption than topical creams. Calcium in bone broth contributes to nail strength and collagen accentuates its value for nail health. 

Ready to get started with bone broth?

At The Brothery, we slow-simmer high quality animal bones for 72-hours, three times longer than all other prepared bone broths on the market. Our 72-hour simmering process accentuates the flavour and amino acid content of our bone broth. A recent study suggests bone broth simmered for only 24 hours provides fewer amino acids and less collagen than bone broth cooked for 72 hours. Here are eight great reasons to make bone broth part of your routine!

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Looking for bone broth recipes? Check out our recipe blog.

 

References

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Alcock R, Shaw G, & Burke L. (2018). Bone Broth Unlikely to Provide Reliable Concentrations of Collagen Precursors Compared With Supplemental Sources of Collagen Used in Collagen Research. Int J Sport Nutrition Exercise Metabolism, 26,1-8

Bischoff, S. et al. (2014). Intestinal permeability-a new target for disease prevention and therapy. BMC Gastroenterology, 14, 189.

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Kawai et al. (2015). The Sleep-Promoting and Hypothermic Effects of Glycine are Mediated by NMDA Receptors in the Suprachiasmatic Nucleus. Neuropsychopharmacology, 40(6), 1405-1416.

Kim, D. et al. (2018). Oral Intake of Low-Molecular-Weight Collagen Peptide Improves Hydration, Elasticity, and Wrinkling in Human Skin: A Randomized, Double-Blind, Placebo-Controlled Study. Nutrients, 10(7), 826.

Liu, Y., Wang, X., & Hu, C. (2017). Therapeutic Potential of Amino Acids in Inflammatory Bowel Disease. Nutrients, 9(9), 920-930.

Lugo, J., Saiyed, Z., & Lane, N. (2016). Efficacy and tolerability of an undenatured type II collagen supplement in modulating knee osteoarthritis symptoms: a multicenter randomized, double-blind, placebo-controlled study. Nutrition Journal, (15), 14-25.

McCarty, M. (2018). Dietary Glycine Is Rate-Limiting for Glutathione Synthesis and May Have Broad Potential for Health Protection. The Ochsner Journal, 18(1), 81-87.

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Paul, C., Leser, S., Oesser, S. (2019). Significant Amounts of Functional Collagen Peptides Can Be Incorporated in the Diet While Maintaining Indispensable Amino Acid Balance. Nutrients, 11(5), 1079.

Shariatpanahi, Z. et al. (2019). Effects of Early Enteral Glutamine Supplementation on Intestinal Permeability in Critically Ill Patients. Indian Journal of Critical Care Medicine, 23(8), 356-362.

Shaw et al. (2017). Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. American Journal of Clinical Nutrition, 105(1), 136-143.