The Benefits of Bone Broth
What is bone broth?
Bone broth is a nutrient-dense, collagen-rich liquid that is made by boiling animal bones for an extended period of time. [More or ‘which’ animals later]
The nutrients and collagen are pulled from the bones, marrow, and connective tissue into the liquid. When you drink a cup of beef or chicken broth, you are getting all the important nutrients from these rich animal bones, marrow, and connective tissue without actually having to do much work digesting them.
Whatever it is, the way you tell your story online can make all the difference.
Why drink bone broth?
When you are over 40, often the habits you’ve created for the first half of your life, start to either balance you out or create havoc. In my experience, most clients do have an imbalanced gut and can use the healing benefits of bone broth. And we need a healthy gut in order to have healthy hormones. If you have pain, aren’t sleeping well or are fatigued, I would explore gut health more. This is one of the key steps in my Discover Your Balance Coaching.
Let’s break down the nutritional nuggets of bone broth. References found here.
Bone. The bone itself yields minerals like calcium and phosphorus. Sodium, magnesium, and potassium may also be present.
Marrow. Bone marrow gives you vitamins A, B2, B12, and E, plus omega-3s, omega-6s, and minerals like calcium, iron, selenium, and zinc.
Connective tissue. This tissue provides glucosamine and chondroitin, which are popular dietary supplements for arthritis and joint pain.
Why are these vitamins so important?
If you’ve been following me for awhile, you’ll have learned that the nutrient value of foods have decreased with the shift in farming practices and increased pesticide use….and so it takes more work to get the nutrition you need.
We know how important calcium is for bone health but it’s also important for cardiovascular health and helps your muscles to contract. Calcium is a ‘hardening’ mineral. [reference]
Magnesium and potassium also support your muscles and heart health. Magnesium is a ‘softening’ mineral and works closely with calcium and other minerals like K2 and vitamin D in making bones strong.
The marrow in the bone is full of vitamin A (immunity and bones!), vitamin K2 [bones, skin, metabolism, healthy clotting reference], omega-3 and omega-6 fatty acids and minerals. [facilitates fat metabolism and improves lean muscle tone]
Most of us cannot get enough collagen from our diets.
Even those of us eating an organic, paleo-inspired diet have trouble getting enough collagen. That’s because most people just don’t eat the same collagen-rich tendons and organ meat that our ancestors did. I remember my mom used to make us eat liver, oxtail soup, chicken liver and even cow’s tongue…ewe!!! [mom you are smart!] But this habit seems to have ‘died’ with the Baby Boomers.
To remedy this lack of collagen in the diet…enter bone broth.
Which is best?
The best bone broth would be a ‘home made’ version because you know exactly what you’re getting. We all know that when something becomes ‘popular’, manufacturers will often try to save money by taking shortcuts in processing to remain competitive or others jump into the market to capitalize on the ‘popular’ product without much thought about the health side of things. So keep that in mind while making choices.
Eating foods as close to it’s natural form is always best.
But you can keep reading if you just don’t want to make time for this, and want to purchase yours. I get it…
But first, which kind you use? Chicken or beef?
It depends!
CHICKEN BONE BROTH
Chicken bones do offer less collagen than beef, but they also offer a different type. Chicken bones are predominantly type II collagen, which is great for joints/cartilage. It’s also key for the immune system and digestive support, especially for healing and sealing the gut lining. [reference]
Chicken bone broth is also a little easier to digest than beef, though bone broth as a whole is easy to digest due to the low and slow simmering process.
BEEF BONE BROTH
Beef bones are more dense than chicken bones, which yields a higher concentration of minerals and collagen compared to chicken. The high concentration of minerals may help boost energy levels and provide extra nourishment.
Consider beef for the skin because it’s loaded with type III collagen. Type III collagen is found in connective tissues like skin, lungs, uterus, intestines, and the vascular system. It gives skin its firmness/resilience and also forms your blood vessels and cardiovascular tissues. Beef also contains type I collagen, which is the most abundant type of collagen in the body. [reference]
Beef also has a more balanced omega-3: omega-6 ratio when compared to chicken. And know that most people get more than enough omega 6 and not enough omega 3 if they are eating a Standard American Diet. When the ratio is not balanced, inflammation can be the result! [references]. Here is some research showing the benefits post menopause.
Below is a beef broth to try!
What is the healthiest bone broth brand?
The most important criteria when making the choice to consume and/or purchase bone broth are:
Is it Certified organic?
100% grass-fed?
*look for your country’s organic label and beware of sneaky marketing. Saying something is ‘Organic’ does not mean it is! You must see the actual label as pictured to the left. This is Canada’s certification label.
When it comes to nutrition, bone broth that comes from 100% grass-fed beef is much more nutritious and carries more of the healthy compounds mentioned above. (vitamin K2, antioxidants, healthy minerals, and omega-3 fats).
Plus, it is better for the environment and for the cows too.
Other important criteria to look for:
GMP or 3rd party certified - important because a corporation’s number 1 goal is typically profit
Free of fillers when possible and free of allergens
look out for sneaky ingredients like; Powders (ex: garlic powder), Gelatin, Collagen, ‘Herbs and spices’, Maltodextrin (genetically modified corn), Yeast extract, Natural Flavours, Guar, Chicory Root and Citric acid
High in protein-at least 10 grams per serving
In order for bone broth to have a gel consistency at fridge temperature, there must be at least 8 grams of protein per 250ml.
Tastes great
Made with the actual bones - this is the point of drinking bone broth!
It’s in the freezer section - real food spoils at room temperature. If it’s on the shelf, there are preservatives in the broth.
Here are a sample of some of the brands that meet most of the quality criteria. There are so many and the market changes and so it’s more important to know what to look for…so study the above details to find the one that’s right for you!
Amy Meyers Bone Broth Collagen - this hits all the points mentioned above but you’ll pay a little more.
Paleo Valley - only available on line I believe…this may change after I’ve written this.
Kettle and Fire Bone Broth
Bluebird Bone Broth
Powders: Bluebird Provisions or Praire Naturals
