Its Nutrients Have Been Shown To Improve Joint Health
Collagen is the main protein found in bones, tendons, and ligaments.
During the cooking process, collagen from bones and connective tissue is broken down into another protein called gelatin.
Gelatin contains important amino acids that support joint health.
It contains proline and glycine, which your body uses to build its own connective tissue. This includes tendons, which connect muscles to bones, and ligaments, which connect bones to each other (
Taking glycine before bed helped participants:
- fall asleep faster
- maintain a deeper sleep
- wake up fewer times throughout the night
This study also found that glycine helped reduce daytime sleepiness and improve mental function and memory.
Therefore, drinking bone broth could have similar benefits.
Glycine has been shown to promote sleep. Taking it before bed may help improve quality of sleep, mental function, and memory.
Here are some additional tips for making and consuming bone broth.
Does Bone Broth Have Any Side Effects
Side effects are a major concern for many of us when deciding whether or not to use a new supplement or recipe ingredient. We often have to weigh the benefits of the supplement with any adverse consequences it may have on our bodies.
The number one side effect that you might have heard about is lead concentration. If you look a bit further into this concern, you will discover there isnt much need to be alarmed. This is because as long as you are diligent about how your bone broth is being prepared, you wont encounter this issue. Simply ensure you are not taking bone broth excessively or consuming some that has been allowed to simmer for ridiculous long amounts of time, and you will be fine.
How To Prepare A Delicious Bone Broth At Home
Perhaps it is more convenient to warm up simply a store-bought can of bone broth, but is it the healthiest option of them all? Most professionals would not agree. What we would recommend is to take the time and prepare your delicious bowl of bone broth from the comfort of your home so that you can always be sure about what ingredients you have used while being sure of their quality.
We will share a quick and easy recipe that will be hard to say no to. It starts with actually gathering the bones that you want to use to prepare your bone broth. As mentioned earlier, you can use the bones of almost every animal, bones that you can get at the local butcher store, or the grocery store. You can also use the fish bones or the chicken carcass that you have as leftovers from yesterdays lunch.
You will need around 3 to 4 pounds of bones, 1-gallon water, and 1-ounce vinegar. Boil all the ingredients and then let them simmer for 10 to 24 hours before letting it cool down. You can also add some seasonal veggies, salt, and spices to improve the taste. You can store it in small containers that you can freeze so that you can have your delicious bone broth whenever you crave it. Once you have a bowl of your homemade bone broth, you will never look back!
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How To Make It
Wondering how to make bone broth? There are a few important basics to consider when making good stock.
You can make bone broth with animal components alone, but studies show that the combination of animal products and vegetables seem to have synergistic effects, working together to be more beneficial than either alone.
Experts say that for a quality bone broth recipe, its important to use body parts that arent commonly found in the meat department of your grocery store things like chicken feet and neck.
You also want to buy animal products that you know are pasture-fed and free of antibiotics and hormones in order to truly unlock all the bone broth benefits.
For the classic bone broth recipe, Fallon describes the essentials as bones, fat, meat, vegetables and water. If youre making beef broth or lamb broth, you should brown any of the leftover meat or organ meat before putting it into a stock pot.
Beef bones dont need to be cooked beforehand. Fish and poultry are fine to put in a pot without browning first. Add a bit of apple cider vinegar to your pot to help draw the minerals from the bones.
Bone Broth Recipe Directions
Looking to make broth on your own? Heres how to roast the bones to make your own bone broth, using either chicken or beef broth based on your preference:
What Exactly Is Collagen
Bone broth has so many benefits and is simply packed full of nutrients and health benefits ranging from glucosamine, chondroitin, glutamine, and proline. But if we had to pick one of the main reasons were such believers in the healing powers of this superfood, it would be collagen protein.
Collagen is a nutrient that is extracted from the animal joints and bones during the slow simmering process used to make bone broth. It is a protein made up of essential amino acids, which contribute to collagens anti-inflammatory, antioxidant, and detoxifying properties.
One of the amino acids contained in collagen, glycine, aids digestion by stimulating the production of stomach acids, and the gut-healing properties of collagen help to reduce inflammation in the body. One of the ways in which collagen lowers inflammation is by creating a strong intestinal lining that keeps harmful bacteria and toxins from permeating the bloodstream and activating the bodys inflammatory immune response. This process goes hand in hand with glycines beneficial effect on the digestive system, allowing the body to better digest food, as well as better absorb the nutrients it contains. Bone broth is incredibly healing for the gut, and also contains beneficial microbes that help populate the gut microbiome.
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Will Help Calm Your Digestion
Because bone broth contains gelatin, its been proven that gelatin will help restore strength to your gut lining and will also help deal with pesky food sensitivities. Youll also have a balance of probiotics that will help aid in natural digestion throughout the day. Bone broth is soothing and can really help those who constantly have stomach pains.
Bone Broth Helps You Detox
Because bone broth helps your system get rid of waste, it can also encourage your body to expel harmful toxins. The potassium and glycine in bone broth assist with liver detoxification.
Consuming bone broth also helps you better absorb vitamins and minerals. This may prevent heavy metals from accumulating in your body.
Bone broth also contains glutathione. Stanford researchers have found that glutathione works as an antioxidant and strengthens cells . Because glutathione protects the body from oxidative stress, it has powerful detoxifying properties.
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What Is Good Gut Health
Lets begin at the beginning. What is gut health and why should we care about it? But even before that, what do we mean by the gut? Well, without getting into the full medical definition, the gut or gastrointestinal tract is the long tube, starting at your mouth and ending at the anus, including the oesophagus, stomach and intestines. Its job is to take in food, digest it to extract and absorb energy and nutrients and expel the remaining waste.
The gut is also home to the microbiome, an amazing community of trillions of microbes that influence our mood, weight and immune system. Scientists estimate that there are more than 50 trillion bacteria, viruses, fungi and other microbes, of more than a thousand different species, that live in our guts. Some foods we eat help this army of microbes thrive, while other foods, such as highly processed foods, and things like antibiotics can be a detriment to gut health.
Good gut health is about encouraging the growth of good bacteria in your gut. Having the right mix of good bacteria in your gut is vitally important for long-term health particularly for things like maintaining a healthy weight, fighting infection and allergies, preventing the onset of type 2 diabetes, as well as depression and common gut disorders.
Bone Broth Boosts Metabolism And Muscle Growth
Interestingly, the collagen in bone broth can also help you build muscle and burn fat. The amino acid glycine is also involved in the synthesis of creatine, which your muscles need to fuel your workouts. In addition, studies show glycine protects against skeletal muscle loss and can help stop the expression of genes associated with age-related muscle protein breakdown. Glutamine can even boost fat loss and aid in glucose metabolism.
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Top Bone Broth Nutrients
There are very few foods that contain as many vitamins and minerals as bone broth, with the top nutrients including:
- Collagena protein backbone of connective tissues like bones, skin, nails and hair
- Gelatinthe cooked form of collagen, and actually a better absorbable and more bioavailable way to ingest the amino acids in collagen it is more gel like than collagen
- Glycinean amino acid essential for liver detoxification, sleep and brain function
- Glutaminean amino acid specifically for gut tissue healing
Is there anything that bone broth cannot do?!
Despite the amazing benefits of bone broth, however, if you struggle with histamine intolerance, drinking bone broth can actually make you feel worsenot better.
The Global Appeal Of This Superfood
Evidence of the existence of soup dates back 20,000 years. Its well-accepted that broth of some sort was, and remains, a staple in many traditional cultures. In Danish and German culture, large hens were specifically reserved for making soup, and the cooked meat was retained for other dishes or added back to the soup. In East Asian diets, dishes like miso sometimes contain meat stock. In Greece, beaten eggs mixed with lemon are commonly added to chicken broth as a traditional remedy for colds and digestive upset. Chicken soup in Hungary usually included organ meats, like chicken liver and heart, while in Vietnam and the Philippines, beef bone marrow was used as the base for making beef bone broth. In India, chicken soup is popularly sold by roadside vendors in the winter and takes on many different forms.
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Metabolic And Cardiovascular Health
Remember glycine, an amino acid that is particularly abundant in bone broth? Glycine plays a role in blood sugar regulation by controlling gluconeogenesis, the production of glucose in the liver, and has even been suggested to counteract some of the negative effects of dietary fructose consumption. Glycine has also been shown to reduce the size of heart attacks.
Furthermore, glycine balances out methionine intake. Muscle meats and eggs are high in methionine, an amino acid that raises homocysteine levels in the blood. High homocysteine is a significant risk factor for serious diseases like heart disease, stroke, mental illness, and fractures, and it increases our need for homocysteine-neutralizing nutrients like vitamins B6, B12, folate, and choline. People who eat lots of animal protein need adequate glycine to balance out the methionine from meat, and youll get that from bone broth. For more information, check out Denise Mingers 2013 presentation in which she discusses this very issue.
Bone Broth For Dogs & Other Pets: Top 5 Benefits & How To Make Your Own
If youre concerned about your pets nutrition, consider that one of the most popular superfoods for humans right now bone broth can also make a great addition to your dogs or pets diet. Thats right, bone broth for dogs and other pets can provide many of the same benefits to your four-legged friends as it can for humans.
Why is bone broth healthy for dogs and other pets? Just like with humans, pets need to obtain certain nutrients from their diets in order to live long, vibrant lives. There are dozens of different nutrients found within bone broth for example, amino acids like glycine, collagen, gelatin, and trace minerals like calcium, potassium and magnesium. Many of these nutrients cant be obtained easily from other foods, especially highly processed dog and pet formulas that are made with hardly any real food at all.
Bone broth can be used to fill in gaps in your pets diet and help them deal with common health challenges, like joint aches, dehydration, diarrhea, an upset stomach and allergies.
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Ease Back Into Eating
Once your 3 days are up, please dont go out to the local diner to celebrate with a greasy burger and fries.
Remember, youve just given your digestive system a rest and reset. Actual healing has taken place in your body because of those 3 days.
Dont sabotage your healing!
Furthermore, even if you already eat clean, its best to ease back into your normal eating after a fast.
For the first day or two, I like to have blended soups or smoothies, but very little or no meat. Your digestive system has had to deal with nothing but nourishing broth it needs time to begin gently digesting solid foods again.
You may notice that you arent craving the foods you ate before, such as sugar or grains or dairy. Listen to that its your body talking to you.
Drink Bone Broth Before Bed For More Restful Sleep
Unfortunately, 78% of adults struggle with getting a good night’s rest. If you fall under that percentage, or just want more restful sleep, bone broth protein can certainly help. It contains the amino acid glycine, which promotes healthy sleep patterns, helping you feel refreshed the next day.
Unwind with a warm and comforting mug of bone broth before bed. With our Fast Bone Broth Recipe, you can make a delicious, nurturing cup of bone broth in 30 minutes or less to lay the foundation for a good night’s sleep.
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It All Starts With Prebiotics
Ahh, good ol reliable. Were not talking about the 84 Volvo thats still trucking along or your BBQ grill thats rusting in the backyard. Were talking about your digestive tract. Its working everyday, trying to properly digest everything that you swallow. And in order to work properly, your digestive tract relies on trillions of bacterial cells, known as your gut microbiome.
A healthy gut microbiome is essential to a healthy life not only is it needed for digestion, but there are studies that link a healthy gut to good mental health . Our gut microbiome helps with bolstering our immune system , providing thorough digestion , nutrient absorption , boosting anti-inflammatory properties , and much more. And in order to help our bodies out and keep a balance of good bacteria, we can eat prebiotic, and probiotic, foods for a healthier gut!
Probiotics are good bacteria that reside in your gut microbiome, typically consisting of bacterias like Lactobacillus and Bifidobacterium. Now, when were talking about bacteria, it doesnt mean bad bacteria there are also good bacterias as well. In actuality, there are many more good bacterias in our gut microbiome than bad ones at least there should be. Thats why consuming probiotics is so important, as it helps maintain that balance of good bacteria.
So What Gives You A Leaky Gut
Think of your microbiome as a garden. You have to constantly nourish it with the right inputs to ensure your gut stays happy.
Our gut naturally changes to adapt to the environment we place it in. So as we age, travel to new places or take drugs, the compositions of our gut changes.
Here are some things that can compromise your gut flora and lead to leaky gut syndrome. In some cases they can destroy all the hard work you and your gut have done in building the up the right bacteria.
- NSAIDs: aspirin, ibuprofen , acetaminophen and naproxen
- Antibiotics, birth control, antacids, steroids
- Chronic inflammation from stress or infection
- Eating foods you may be allergic to, and perhaps not know it. This includes dairy, gluten, alcohol, among others
- Eating processed foods high in hydrogenated oils, vegetable oils and refined carbohydrates
- A lack of fermentable fibers in your diet
Antibiotics in particular can kill off much of the desirable bacteria in your gut. And unfortunately, this bacteria will not grow back on its own.
Remember that antibiotics not only come from your doctor, but also from eating low quality meat from factory farms. These farms pump your meat full of antibiotics to ward off infection when theyre raising these poor animals.
NSAIDs are still a silent gut killer, with many doctors prescribing them without even mentioning the effects they have on our guts.
Ive seen it in all levels of sport from weekend warriors to Olympians popping advil to get through games.
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