Bone broth is a nutrient dense stock prepared by simmering bones as well as connective tissues of animals. Leftover bones should not be thrown away because it can be well utilized for preparing broth, which can offer abundant health benefits.

How bone broth is prepared?

• Preparation of bone broth is very easy and it only requires bones and tissues of animals
• Generally bones of cow or chicken or goat or even fish are used for preparing bone broth
• Water, to some extent of vinegar, bones and tissues should be boiled together in a pot followed by simmering for some period of times
• Then it should be cooled and finally the broth should be strained into a container
• Salt, some spices like thyme or sage or pepper and vegetables can also be added to the broth for enhancing its flavor and nutritional value

Nutritional profile

• It is extremely nutritious and composed of numerous imperative amino acids
• It also contains healthy fat, like MUFA, PUFA and it is especially rich in omega 3 and omega 6 fatty acids
• It is packed with various important micronutrients like Vitamin A, Vitamin K, B Vitamins, calcium, phosphorus, iron, magnesium, zinc, selenium, potassium and manganese
• Bone broth prepared from fish contains significant amount of iodine as well

• It also contains desirable amount of collagen and gelatin
• It contains glucosamine and chondroitin as well

Role of bone broth on health

Helps to boost immunity

• It is considered as a rich source of protein and contains a range of imperative amino acids like glycine, cysteine, arginine, glutamine etc, all of which play crucial role in strengthening the overall immune system of the body
• It also helps to promote the health and functionality of immune cells thus its consumption is thought to be very effective for enhancing body’s resistance power that decreases the susceptibility of becoming ill

Role on digestive health

• Bone broth is an easily digestible food and also helps in the digestion of other foods
• Gelatin present in bone broth plays imperative role in retaining water within digestive tract, which ultimately helps the food to move easily throughout the gut
• It helps to protect the mucosal lining of gastrointestinal tract from injuries
• Glutamine is an amino acid found in bone broth plays significant role in promoting the functionality of intestinal wall hence helps to prevent leaky gut
• It is also related with reducing the prevalence of inflammatory bowel disease, irritable bowel syndrome and ulcerative colitis as it prevents the entrance of harmful substances into the blood stream through leak, which can cause inflammation or ulceration or other complications

Helps to fight against inflammation

• Amino acid components of bone broth especially histidine, cystine and glycine are responsible for exerting potent anti-inflammatory activity
• It plays significant role in decreasing the concentration of inflammatory mediators in body, which are accountable for triggering inflammation
• It helps to reduce swelling and pain as well

Helps to strengthen skeletal system

• Calcium, phosphorus and magnesium present in bone generally seep out into the broth while cooking and consumption of such broth provides all essential nutrients to the body, which are required for healthy bone formation
• It helps to improve the health of teeth as well

Helps in hydration

• Drinking bone broth is considered as one of the most effective ways of hydrating the body than water due to its high electrolyte contents
• It has seen that consumption of bone broth with vegetables provide adequate amount of trace elements to the body, which can rehydrate the body more effectively

Helps to alleviate common cold and bronchitis

• Consumption of bone broth is incredibly effective for improving the symptoms of common cold as it helps in clearing mucous and also helps in opening the respiratory pathway
• It also contains the amino acid cysteine that plays significant role in preventing bronchitis

• It is better to prepare soup with bone broth and vegetables and consumption of such soup helps to provide easily digested nutrition to the body and also lessen the risk of developing respiratory disorders

Helps to protect the joint

• Consumption of bone broth is extremely useful for improving joint health
• It has seen that during cooking of bone broth, collagen present in bones and connective tissues is broken down into a protein called gelatin and gelatin contains numerous important amino acids that significantly support joint health
• It contains glycine and proline that also help in improving joint health by strengthening ligaments and tendons
• Bone broth contains two other important substances called chondroitin and glucosamine, which are required for healthy cartilage formation. They also help in preventing joint pain
• Its consumption is very effective for improving the symptoms of osteoarthritis as it provides sufficient amount of collagen to the body along with other imperative nutrients. Collagen is extremely helpful for improving knee joint symptoms in individual with osteoarthritis

Helps to improve muscle

• Amino acid components of bone broth are responsible for promoting muscle health as it helps in stimulating muscle protein synthesis
• It helps to improve muscle mass as well

• Its consumption is also very effective for repairing muscle damages  

Helps in weight reduction

• It is considered as a low calorie food as it provides very few calories on its oxidation but still it can satisfy the hunger
• Its consumption is associated with providing a feeling of fullness as a result it helps to decrease overeating that ultimately helps to maintain the normal energy balance
• Its high protein content is responsible for facilitating weight loss as it helps to improve appetite control
• It is very effective for decreasing belly fat

Helps to restore exercise capacity

Consumption of bone broth with vegetables is very effective for restoring exercise capacity as it helps to provide desirable amount of vitamins and trace elements (electrolytes) to the body that can easily replenish the loss of water and electrolytes, occurred by sweating during exercise

Role on connective tissue

• Bone broth contains bones as well as the connective tissues of meat thus consuming bone broth is extremely helpful for proving collagen and gelatin to the body
• Collagen and gelatin both are required for the synthesis of healthy connective tissues and they both play significant role in healing as well

Helps to improve sleeping quality

• It is composed of numerous vital amino acids among which glycine plays imperative role in promoting healthy sleeping as it helps to calm the body and also prevents fatigue
• It has seen that individual who consume bone broth especially at dinner sleep better

Role on nervous system

• Its amino acid components especially glycine and B vitamin components are accountable for improving the health and activity of brain
• It also helps to improve memory as well as cognition

Culinary uses

• It can be consumed on its own
• It can be used with other vegetables for preparing soups
• It can be used for preparing gravies too
• It can be used for preparing smoothie as well
• It can also used for preparing sauces
• It can be used for preparing health drinks

General consideration of using bone broth

• Bone broth can be stored safely into refrigerator for about 5 days
• It is better to freeze the broth into small containers and individual serving can be heated up when needed

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Siebecker, A., 2005. Traditional bone broth in modern health and disease. Townsend Letter for Doctors and Patients, (259-260), pp.74-82.