Bone broth may help maintain strong bones, improve gut health and even lessen joint pain.
Most food trends are fleeting. Does anyone remember cronuts? Or charcoal-infused everything? Or even bacon-wrapped bacon with a side of bacon? Most food fads vanish after a few years, but sometimes a trend becomes a lasting part of food culture.
Bone broth, popularized in part by the paleo diet, has been “having a moment” in the United States for several years now. Unlike some fleeting food trends, its popularity isn’t fading, likely because some people are just catching up — bone broth has always been a staple in Asian cooking.
Not only is it tasty, but it’s also versatile. You can use it in soups, rice, or even just drink it by the mugful. Dietitians Kate Patton and Anthony DiMarino go over the benefits of bone broth and how to enjoy it.
Is Bone Broth Good for You?
Bone broth is essentially what it sounds like: a soup made by boiling animal bones and other ingredients until it soaks up the marrow and nutrients. Sometimes meat is boiled in the water along with ingredients like vinegar, tomatoes, garlic, or vegetables to enhance flavor.
The health benefits of bone broth may be extensive, but there’s not much research available on it. The research that does exist shows that not all bone broths are equal. Homemade or café-made broths are the most reliable, but even those can vary in nutritional quality.
According to DiMarino, bone broth is a good addition to a balanced diet, but it’s not a cure-all. You can add it to your routine without concerns, but if it doesn’t fit into your schedule or budget, don’t worry about it.
Benefits of Bone Broth:
Bone broth contains several minerals and nutrients that are beneficial for the body, such as collagen, an important protein found in animal bones.
“When we consume that collagen, we break it down,” explains DiMarino. “Our bodies then use those amino acids where needed.”
While more research is needed on the health benefits of bone broth, its nutritional profile suggests a range of potential benefits, including:
- Improved Gut Health: Bone broth may have gut-healing properties and anti-diarrheal effects. Collagen helps repair the lining of the gastrointestinal tract, and a study in 2021 showed that bone broth could reduce gut damage from ulcerative colitis.
- Reduced Joint Pain: As we age, our joints lose elasticity, leading to issues like osteoarthritis. Collagen boosts the strength of tendons and ligaments, reducing joint pain.
- Strong Bones and Muscles: Collagen is crucial for both bones and muscles. Losing collagen weakens both, raising the risk of osteoporosis and sarcopenia.
- Stress Relief and Better Sleep: Collagen contains glycine, an amino acid that helps reduce stress, enhance mental clarity, and promote sleep.
- Skin Health: Collagen is known to improve skin elasticity, reducing signs of aging like wrinkles and sagging skin.
Nutrition Breakdown:
One cup of bone broth contains:
- 50 calories
- 0.5 grams of fat
- 9 grams of protein
- 280 mg of potassium
- 450 mg of sodium
- 5 grams of carbohydrates
Bone Broth vs. Stock:
Bone broth requires longer cooking times than stock. It should simmer for at least 6 hours, and higher-quality broth may take 24 hours or more to prepare. This allows nutrients to leach out from the bones, making it thicker and richer in gelatin.
How to Make Bone Broth:
Ingredients:
- 4 lbs of beef, chicken, turkey, or venison bones
- 3 tbsp apple cider vinegar
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 onion, chopped
- 2 bay leaves
- 1 bunch parsley
- 1 tbsp salt
- 2 quarts water
Instructions:
- Add all ingredients to your slow cooker.
- Cook on high for 4 to 6 hours.
- Once cooled, strain the solids.
- Enjoy!
