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Bone broth tops the list of trendy foods due to its compelling health claims.
This popular drink has it A lot of fans, Including paleo militants, nutritionists, celebrities, and some sports stars.
But do the benefits of bone broth live up to the hype?
Bone broth It is a liquid made by boiling bones with water, vegetables and spices for hours and possibly days.
Proponents claim that the cooking process is long It unleashes beneficial amino acids, vitamins and minerals.
The broth becomes a nourishing elixir that is claimed to reduce inflammation and improve joints, bones, skin, and digestion.
That sounds cool, but are all the benefits of bone broth true? Does bone broth really work?
Sorry not really. Let’s separate the real benefits from the ones that are just hype.
The benefits of bone broth that are hype
As far as the science is concerned, we have a few bones to pick out these claims of bone broth benefits:
1. “Bone broth calms joint pain”
Although bone broth contains collagen, a connective tissue that soothes joints, there is no evidence that it can relieve joint pain.
“Just because joints are made of collagen, taking collagen doesn’t transfer one to the next to build stronger joints in your body,” says Krista Maguire, RD, CSSD and Nutrition Director at Beachbody. “Collagen protein is digested like all other proteins, is broken down into individual amino acids and then used to build new proteins.”
2. “Bone broth strengthens the bones.”
There is surprising Too little calcium In bone broth, although it is made from bone.
3. “Bone broth tightens the skin.”
Collagen Helps skin stay plump and youthfulHowever, this does not mean that eating more collagen will improve your complexion.
Just because you eat collagen does not guarantee that it will be broken down, absorbed, and sent to your skin.Featured Image Collection
4. “Bone broth improves digestion.”
there No evidence Bone broth can improve digestive problems, although it can be really comforting to snuggle with a hot cup of broth when you feel sick.
Feeding bone broth
Overall nutrition information isn’t available for bone broth, so we’ve used the next best thing: homemade chicken broth.
You can review the graph to see how bone broth stacks up versus regular broth.
Keep in mind that there are slight differences in nutrients if you look at beef bone broth or fish bone broth instead.
Here are the main points of the chart:
- Bone broth is high in calories, protein, vitamin A, and almost all of the minerals we looked for, with the exception of calcium. “Bone broth contains a good amount of protein, up to 10 grams Per cup, depending on the brand or how it was made. “
- Although it contains more minerals than regular broth, a cup of bone broth provides very little minerals compared to the amount you need per day (as measured by the Reference Dietary Intake).
- You will need to drink a lot of bone broth to get beneficial amounts of some of these minerals. At 86 calories a cup, this may not be realistic.
Distance: Bone broth is more nutritious than regular broth and can certainly be enjoyed as part of a healthy diet.
| Homemade chicken broth (1 cup) | Chicken broth (1 cup) | Dietary Reference Intake (DRI) for ages 19 to 30 | |
| Calories | 86 | 14 | – |
| Fat (g) | 2.9 | 0.5 | – |
| Carbohydrates (g) | 8.5 | 1 | – |
| Protein (g) | 6 | 1.5 | – |
| Calcium (mg) | 7.2 | 9.6 | 1,000 * |
| Magnesium (mg) | 9.6 | 2.4 | Males: 400 Females: 310 * |
| Potassium (mg) | 252 | 43.2 | Males: 3400 Females: 3400 * |
| Phosphorous (mg) | 64.8 | 9.6 | 700 * |
| Zinc (mg) | 0.3 | 0.2 | Males: 11 Females: 8 * |
| Iron (mg) | 0.5 | 0.2 | Males: 11 Females: 8 * |
| Vitamin A (μg) | 2.4 | 0 | Males: 900 Females: 700 ** |
* that’s it The daily dietary intake (DRI) of minerals. For other DRI age groups, please refer to these charts.
**This is the The Dietary Reference Intake (DRI) of vitamins. For other DRI age groups, please refer to these charts.
The health benefits of bone broth
Bone broth can’t always cure your bother, but it does come with other benefits.
Here are some of the bone broth benefits that you can enjoy.
1. Bone broth levels up your soup game
It is no secret that a file Homemade bone broth It will beat canned gravy in terms of taste.
2. Bone broth is litter
By using every bit of meat you buy – even the bones – you can save money and food scraps.
3. Bone broth is easy to prepare
Despite the long cooking time, the bone broth takes a little effort because you can let the pot simmer unattended for hours.
To start your batch, try this easily Beef broth Recipe with only 20 minutes of preparation time!
4. Bone broth can help treat dehydration
it contains Electrolytes Sodium, Calcium, and Potassium – to help you absorb fluids more quickly. Try sipping on some bone broth after your next sweating session!
5. Bone broth may help with nasal congestion
According to Maguire, “If you use bone broth recipes like chicken soup, there is some evidence that it could benefit someone with a stuffy nose.”
What are the side effects of bone broth?
Bone broth is a safe food, especially if consumed in reasonable amounts. So, How Often Should You Drink Bone Broth?
As much as you want. After you’ve gone through all the noise, there’s no need to target a specific frequency.
Maguire adds, “As far as I know, eating bone broth is safe, and when combined with large amounts of vegetables, it can be a bowl for a healthy meal. However, as with everything, remember moderation. One study indicated that a lot can happen.” Contributes to lead intake. ”
But until there is a rise in lead poisoning from bone broth, we’ll say the side effects of bone broth are nil.
