As health and fitness professionals we can sometimes be quick to recommend supplements to our clients. Supplements should be an addition to a healthy sustainable diet and only used when needed. If the nutrients we need can be obtained from food sources, we should be promoting these first. Mother Nature designed out food to contain an abundance of vitamins, minerals, enzymes and co-factors that are essential to our survival. Processed foods are often void, or very low, on these nutrients and this is why so many people are deficient in key nutrients. As health and fitness professionals we should be helping our clients make smart dietary choices and adding foods such as bone broth to their diet.
In traditional cooking, people often use meat bones as a base for stocks. Bone broths are very versatile and can be used in stews, soups, to drink and more. Bone broth is also incredibly nutritious and has scores of health benefits.
Bone broth is the foundation for the GAPS diet that is often used to health the gut and reduce the overgrowth of harmful bacteria in the gut.
Bone broth contains collagen - We use collagen for the growth and repair of cartilage, ligaments, tendons, bone and skin.
Bone broth contains glycine - Glycine acts as a neurotransmitter and helps our the nervous system function correctly.
Bone broth contains glutamine. Glutamine is used to health leaky gut as epithelial cells and immune cells consume glutamine for cellular energy
Bone broth contains a tone of minerals including calcium, magnesium, copper, iron, manganese, phosphorus, potassium, sodium, and zinc.
Some of the health benefits of bone broth include:
The gelatin found in bone broth attracts and holds liquids, this included digestive juices, thereby supporting proper digestion
Bone broth reduces joint pain and inflammation courtesy of sulphates, glucosamine, and other compounds extracted from the boiled down cartilage
Gelatin and glycine have also been shown to reduce inflammation. They have also help to heal the gut lining, improve digestive health, and heal a leaky gut
A Sustainable Diet
Healthy eating is a lifestyle choice, not a diet.
Low blood levels of collagen have been associated with inflammatory bowel disease.
Glycine is also an important component of bile acid which is needed to digest and absorb nutrients from the diet.
Bone broth improves skin health due to collagen and gelatin.
Glycine plays a role in blood sugar regulation which is very helpful for controlling insulin levels
Muscle meat and eggs are high in methionine, an amino acid that raises homocysteine levels in the blood. High methionine is a risk factor for heart disease, stroke, mental illness, and fractures. If you eat lots of animal protein you need adequate glycine to balance out the methionine from meat, and you’ll get that from bone broth.
Glycine is also important for the synthesis of hemoglobin and myoglobin, which transport oxygen throughout the blood and muscle tissue
Glycine also increases creatine levels, which leads to an increase in anaerobic (high-intensity) exercise capacity and stimulates the secretion of human growth hormone
Glycine also stimulates the production of glutathione, the body’s master antioxidant.
Phosphorus is required for the formation of this compound, and ATP (energy) cannot be biologically active unless it’s bound to a magnesium
Calcium, phosphorous, amino acids and more are required for bone and joint health. Many of these nutrients are found in bone broth
Amino acids such as glycine, proline, and arginine are all found in bone broth and they have anti-inflammatory effects
Bone broth contains high amounts of calcium, magnesium, and other nutrients that play an important role in healthy bone formation
Bone broth improves eye health
Bone broth can help improve mood and sleep as glycine can decrease anxiety, promote mental calmness and improve sleep quality. Glycine doesn’t compete with tryptophan across the blood-brain barrier as methionine does. Tryptophan is the precursor (raw material) for serotonin, a neurotransmitter that contributes to feelings of well-being. Serotonin, in turn, is a precursor to melatonin, a hormone that regulates sleep-wake cycles. A diet that includes bone broth and fattier cuts of meat can help prevent depression and insomnia.
Bone broth can boost the immune system
This is just a summary of the main health benefits of adding bone broth to your diet. If you would like to know more please read Chris Kresser’s article "The Bountiful Benefits of Bone Broth: A Comprehensive Guide”