Bone Broth
What is Bone Broth?
Bone broth is a nutrient dense soup stock made from animal bones. Bone broth has been used for many years to help heal the gut, strengthen kidneys, and restore balance to body and blood. It has historically been used to treat colds and flus along with treated ailments in connective tissues. Bone broth is thought to provide benefits for the GI tract, joints, skin, hair, nails, lungs, muscles, and blood.
Bones are considered living organs which provide structure and protection to other organs. Bones are mostly composed of collagen (a flexible and rubbery protein), bone marrow (composed of two types red and yellow) and minerals (providing bone broth with many nutrients). In addition to bones high quality broth will include tendons, joints, and ligaments.
COLLAGEN and GELATIN
Collagen is a protein made for strength and flexibility and is found in tendons, ligaments, cartilage, bone, eye, and skin. Collagen holds the body together like glue and is the most abundant protein in the body, estimated at greater than 25% of all proteins. Oral supplementation helps with wound healing and skin aging. Oral supplementation is beneficial for increasing skin elasticity & hydration. In addition collagen supplementation has been shown to reduce joint pain & reduce the risk of joint deterioration, strengthen tendons & ligaments, increases muscle strength & improves body composition and increases lean body mass.
Gelatin is collagen in cooked form. Gelatin has the potential to improve digestion of milk, decrease allergies, digestion of meats and beans, colic, grain digestion, IBD, IBS, leaky gut, osteoporosis, and anemia.
Cartilage found in joints, feet, knuckles, trachea, ribs, nose, ears, and joints. Cartilage functions as shock absorbents and reduce friction. As a result, supplementation with cartilage is used for osteoarthritis. Cartilage supplementation has been shown to improve degenerative joint disease and studies are being done to test cartilage use in joint and GI disease.
Amino Acid Profile
Bone broth has many benefits, from the potential to reduce joint pain in osteoarthritis & prevent bone loss in osteoporosis, to improving body mass composition with increase in muscle mass & improves cellulite and skin and nails.
But what exactly comes from bones to make a delicious and nutritious broth?
Proline
Proline aids in formation of collagen. Proline supports memory and helps battle depression. Proline also strengthens connective tissue and enhances bone growth.
Glycine
Glycine fights anemia, fatigue, muscle wasting, would healing, and treats GI/gut disorders. Glycine improves liver function, reduces inflammation, and has potential to improve cardiovascular health.
One theory of why glycine is so effective is that it plays a part in providing protection to cells against harmful agents through cell death regulation. As a result, glycine is thought to promote brain health and may prevent neuronal dysfunction and degeneration.
Arginine
Arginine, another amino acid found in bone broth, has been shown to support would healing after trauma.
Glutamine
Glutamine, one of the main reasons I began exploring with bone broth, maintains GI integrity by enhancing maintenance of intestinal barrier and decreases intestinal permeability (prevents leaky gut).
Caution should be taken when consuming high amounts of glutamine as side effects of long term high glutamine consumption include alterations in immune system and increase risk of cancer.
Glucosamine and Chondroitin
Chondroitin sulfate is sourced in cartilage and joints. This chemical is a jellylike substance famous for joint pain in osteoarthritis and eye protection in cataracts. When taken together glucosamine and chondroitin have been shown to reduce inflammation.
Minerals
Minerals(such as calcium & phosphorus, magnesium, sodium, potassium, sulfate, and fluoride) provide structural integrity to bones, skin, tendons, ligaments, and joints.
RISK
Bone broth consumption comes with some risk and consumption should be discussed with a doctor, especially for those who are pregnant. There is a risk of heavy metal ingestion (Ca, Mg, Pb, Cd). Excess collagen consumption can serve as a source of fuel for cancerous cells. Although bone broth boast powerful potential benefits there is conflicting research and more evidence is needed.
Products available
If I’m not in the mood to make home made Smokey’s Broth, then here are a few of my favorite brands to order broth.
One can’t go wrong with how and when to supplement bone broth into our diet. Broth can be consumed as a meal replacement or in between meals. A person favorite of mine is to incorporate broth into a fast. I use broth during fasting to ensure the benefits of bone broth are easily absorbed in my gut.
If you would like to try Wheelthy’s Homemade “Smokey’s” Bone Broth or for a tailor made program including diet and fitness advice, contact via email cwheeler@wheelthy.com