In recent years, bone broth has regained popularity with the rise of healthy living and natural eating trends. Rich in nutrients and offering numerous benefits to the body, bone broth contributes to many areas, from joint health and the digestive system to skin beauty and immune support. If you're curious about the nutritional value, benefits, and how to consume bone broth, which can become a part of your healthy eating routine, keep reading.
What is bone broth?
Bone broth is obtained by simmering animal bones and connective tissues. It can be made from different animals such as chicken, pork, beef, veal, turkey, lamb, buffalo, venison, or fish. Described as a protein-rich soup, bone broth's nutritional value varies depending on the animal and bones used.
What are the ingredients of bone broth?
Animal bones are very rich in calcium, magnesium, and other vitamins and minerals . Bone marrow, in particular, provides vitamins A and B, as well as minerals such as zinc, iron, calcium, and selenium. During the boiling process, the collagen in the bones transforms into another protein called gelatin. Gelatin is a broken-down form of collagen, an important protein used in our digestive system and supporting joint health. Bone broth is also rich in amino acids.
According to Cleveland Clinic , the nutritional values of one cup of bone broth are generally as follows:
50 calories
9 grams of protein
280 mg potassium
450 mg sodium
5 grams of carbohydrates
Health benefits of bone broth
It strengthens bones and joints.
Bone broth is a particularly rich source of collagen, the main protein found in bones, tendons, and ligaments. When bone broth is cooked, the collagen in bones and connective tissues transforms into another protein called gelatin. Gelatin contains essential amino acids that support joint health. Regular consumption of bone broth helps strengthen bones and supports joint health, especially as we age. Bone broth, with its glucosamine and collagen content, contributes to strengthening joint cartilage. This can reduce the risk of bone weakening and fragility that increases with age.
It supports the digestive system and intestinal health.
Gelatin, which is abundant in bone broth, also benefits the digestive system. Gelatin regulates bowel movements and contains amino acids that help maintain the function of the intestinal wall. This contributes to a healthy digestive system and strengthens the intestines.
It strengthens the immune system.
The small intestine is not only crucial for nutrient absorption but also the first line of defense for our immune system. When the intestinal barrier is damaged or leaks, immune function can be impaired. The amino acids in bone broth protect the intestinal barrier and strengthen the immune system, thus providing the body with a stronger defense against disease.
It increases collagen production.
Collagen is one of the essential components of our bones and muscles. Bone broth, rich in collagen, contributes to muscle, tissue, and bone formation through the easy absorption of amino acids. Additionally, electrolytes such as calcium, potassium, sodium, and magnesium found in bone broth help regulate nerve and muscle function, preventing cramps.
Collagen contains an amino acid called glycine, which helps reduce stress, improve mental clarity, and regulate sleep. It is also important for skin health, increasing skin elasticity and potentially reducing wrinkles. Collagen is known as a natural supplement that can have positive effects on the skin against signs of aging, although research in this area is ongoing.
Which bone broth should we choose?
Bone broths, which can be made from different animal bones, may differ in their general benefits. Bone broth made from beef bones, which has higher collagen content, is more effective for gut health, while bone broth made from chicken bones is easier to digest and is recommended for strengthening the immune system and reducing joint pain. Consuming both occasionally is beneficial. You can choose according to your own health needs.
How to make a healthy bone broth?
You can buy bone broth ready-made, or you can easily make it at home. Before adding the bones you choose to use to the pot, sauté them in a pan over high heat for 10-15 minutes. Then, boil the bones in a pot with enough water to cover them and a little apple cider vinegar. If foam forms on the surface while boiling, remove it with a ladle, cover, and simmer over low heat for 6 to 12 hours. You can add hot water occasionally.
Bone broth should generally be simmered for 6 to 12 hours. During this time, the bones and connective tissues soften and release their nutrients into the water; the longer the simmering time, the richer the bone broth becomes.
To make the bone broth more palatable and flavorful, you can add vegetables like onions, garlic, celery, carrots, and parsley, as well as spices such as bay leaf, rosemary, salt, and black pepper.
How can we consume bone broth?
Bone broth, with its many different uses in the kitchen, can be consumed in many dishes, added to soups, or used in meat dishes and stews. You can cook rice and similar dishes with bone broth. Bone broth, which can also be used as a thickening agent in various sauces, will enrich both the content and flavor of dishes with its high nutritional value. In addition to consuming bone broth in all these dishes, you can also enjoy it as a hot beverage after boiling.