Why we all need bone broth, and 10 health benefits for you
Bone broth, a superfood loaded with health benefits our ancestors swore by, is full of nutrients that are essential for maintaining healthy skin, joints, weight and metabolism, and most of all, digestion and gut health. Here are 10 reasons why you need it.
Bethany Ugarte, the face and personality behind the popular Instagram account @LilSipper said, “For me and many others dealing with digestion issues, bone broth is a go-to for healing your gut. Healing your gut can actually heal many other symptoms you may not even be aware of since everything starts in the gut.”
Why Do I Need Bone Broth?
Bone broth is a fantastic source for those looking to work extra nutrients into their diets and want to support joint strength, digestion and gut health, and acquire a balanced amino acid intake.
“Bone broth has amazing healing compounds like collagen, proline, glycine and glutamine that have the ability to transform your health in so many ways!” said Ugarte. “Studies show that bone broth is beneficial for restoring strength of the gut lining and fighting food sensitivities (i.e. wheat or dairy), helping with the growth of probiotics (good bacteria) in the gut, and supporting healthy inflammation levels in the digestive tract.”
What Are Bone Broth’s Benefits?
1. Improve gut lining
Bone broth reinforces the strength of the gut wall, reduces bloating and indigestion, and improves healthy bacteria. Studies have shown that symptoms of weak gut lining include bloating, fatigue, skin issues, and food sensitivities (1).
Studies are also finding that bone broth helps heal Leaky Gut, because it contains essential nutrients that work to heal intestinal cells and support healthy skin and joints as well (8).
2. Aid in improving food intolerances/allergies
“Bone Broth is one of the most healing foods for your digestive tract. When your digestive tract is in order and you have a strong stomach lining, pathogens, toxins, and allergens are blocked,” said Ugarte. “The body can also digest sugars, proteins, minerals and fats with ease. When you heal the gut, you are actually healing all sorts of ailments you may never thought were obtainable.”
3. Improve joint health
As we’ve discussed before, collagen is the most abundant protein in the body.
Bone broth contains natural compounds glucosamine and chondroitin, which are found in the body’s cartilage. Many studies have shown that glucosamine and chondroitin may contribute to a decrease joint pain and play a role in alleviating symptoms of osteoarthritis (3).
4. Improve moisture and texture of skin
Since bone broth is rich in collagen, it is possible to see a reduction in cellulite, as collagen offers key ingredients and amino acids that contribute to healthy skin. One study showed that women aged 35-55 who used collagen supplements showed a statistically significant improvement in skin moisture and evaporation as opposed to those using a placebo. They also experienced a decrease in signs of aging with minimal to non-existent side effects (6).
5. Boost immune system
Collagen and gelatin and their amino acids proline, glutamine, and arginine help seal gaps in the gut lining and support gut strength. Studies have shown that bone broths can support healthy inflammatory response and normal immune system operation (9).
6. Boost detoxification
Bone broth is rich in glutathione so working it into your diet is a great way to boost your supply of this powerful antioxidant. Glutathione, produced as a result of the mineral glycine, helps the liver cleanse the body of extra chemicals, stored hormones and other toxins while other minerals, acids, and electrolytes also help detoxify the body(4).
7. Maintain healthy skin
Amino acids and collagen associated with bone broth have been scientifically shown to be directly related to healthier skin; higher intakes of collagen are associated with increased hydration and reductions in signs of aging on the skin such as wrinkles, fine lines and sagging (5).
8. Support sleep function
Consuming glycine, a major player in bone broth, before bed has been shown to improve sleep quality (11). One study in particular showed that low doses of glycine supplementation played a role in the time taken for the subject to fall asleep and ultimately improved next day performance and activity (12).
9. Encourage a positive inflammatory response
Arginine, an amino acid found in proteins, may actually help combat inflammation often related to obesity. One study showed that obese women with higher levels of arginine in the blood had a decrease in inflammation (2).
10. Promotes healthy metabolism
Bone broth can be attributed to maintaining weight loss and metabolism (7). One study showed that glutathione’s roles and benefits (of which it plays a role in detoxification) include “regulating gene expressions, DNA and protein synthesis, cell proliferation and apoptosis, signal transduction, cytokine production, and immune responses” (10).
(1) Arrieta, M. C. “Alterations in intestinal permeability.” Gut55.10 (2006): 1512-520. Web.
(2) Niu, Yu-Cun, Ren-Nan Feng, Yan Hou, Kang Li, Zhen Kang, Jian Wang, Chang-Hao Sun, and Ying Li. “Histidine and arginine are associated with inflammation and oxidative stress in obese women.” British Journal of Nutrition 108.01 (2011): 57-61. Web.
(3) Towheed, Te, Tp Anastassiades, B. Shea, J. Houpt, V. Welch, and Mc Hochberg. “Glucosamine therapy for treating osteoarthritis.” The Cochrane Database of Systematic Reviews (2000): n. pag. Web.
(4) Ruiz-Ramírez, Angélica, Ely Ortiz-Balderas, Guillermo Cardozo-Saldaña, Eulises Diaz-Diaz, and Mohammed El-Hafidi. “Glycine restores glutathione and protects against oxidative stress in vascular tissue from sucrose-fed rats.” Clinical Science126.1 (2014): 19-29. Web.
(5) Asserin, Jérome, Elian Lati, Toshiaki Shioya, and Janne Prawitt. “The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials.” Journal of Cosmetic Dermatology14.4 (2015): 291-301. Web.
(6) Proksch, E., D. Segger, J. Degwert, M. Schunck, V. Zague, and S. Oesser. “Oral Supplementation of Specific Collagen Peptides Has Beneficial Effects on Human Skin Physiology: A Double-Blind, Placebo-Controlled Study.” Skin Pharmacology and Physiology27.1 (2014): 47-55. Web.
(7) “Weight loss maintenance: Predictors of successful weight loss maintenance: a qualitative comparative analysis.” Bdj217.9 (2014): 525. Web.
(8) Trentham DE1, Dynesius-Trentham RA, Orav EJ, Combitchi D, Lorenzo C, Sewell KL, Hafler DA, Weiner HL. Effects of oral administration of type II collagen on rheumatoid arthritis. Science. 1993 Sep 24;261(5129):1727-30.
(9) Rennard, Barbara O., Ronald F. Ertl, Gail L. Gossman, Richard A. Robbins, and Stephen I. Rennard. “Chicken Soup Inhibits Neutrophil Chemotaxis In Vitro.” Chest118.4 (2000): 1150-157. Web.
(10) Wu G., Fang Y. Z., Yang S., Lupton J. R. & Turner N. D. Glutathione metabolism and its implications for health. J. Nutr. 134, 489–492 (2004).
(11) Inagawa, K., Hiraoka, T., Kohda, T., Yamadera, W., & Takahashi, M. (2006). Subjective effects of glycine ingestion before bedtime on sleep quality. Sleep and Biological Rhythms, 4(1), 75-77. doi:10.1111/j.1479-8425.2006.00193.x
(12) Bannai, M., Kawai, N., Ono, K., Nakahara, K., & Murakami, N. (2012). The Effects of Glycine on Subjective Daytime Performance in Partially Sleep-Restricted Healthy Volunteers. Frontiers in Neurology, 3. doi:10.3389/fneur.2012.00061