One of the new superfoods that I’ve incorporated into my diet is bone broth. I know it’s very popular right now but it’s definitely not a fad or a gimmick. In fact, it’s a traditional superfood and nutritional powerhouse that has been used by our ancestors for centuries for its many health benefits.
What is bone broth?
Not to be confused with low-quality store-bought meat broths or artificial soup bases, the bone broth we’re talking about today comes from simmering high-quality beef or chicken bones for 24-48 hours.
Bone broth has always been highly prized around the world for its health-boosting benefits, high nutritional content, and ability to nourish the body from the inside out. If you suffer from leaky gut, poor digestion or joint pain, then this superfood could be the solution to those problems.
Bone broth is a powerful superfood that provides many health benefits, from improved joint function, stronger hair and nails, to digestive support. Now, let’s break these health benefits down into further detail, shall we?
1. Bone broth can help heal intestinal permeability
In the book Gut and Psychology Syndrome, Dr Natasha Campbell-McBride outlines the connection between gut health and our overall health. A damaged gut can wreak havoc on our health, which is why she recommends drinking bone broth regularly to heal a damaged digestive system.
Due to its amazing anti-inflammatory properties, bone broth is often used as a natural method of healing the leaky gut syndrome. In fact, it’s considered to be one of the best superfoods for gut health.
Leaky gut, also known as intestinal permeability, is a digestive condition where toxins “leak” through the intestinal wall into the bloodstream, resulting in system-wide inflammation in the body. Studies show that collagen, one of the main compounds in bone broth, helps to reduce inflammation in the digestive system because it nourishes and repairs the damaged intestinal lining. Restoring intestinal barrier integrity is crucial to reverse this condition.
2. Bone broth improves digestion
Digestive difficulties can be incredibly frustrating. Whether it’s gas, IBS, constipation, or diarrhoea, digestive problems affect millions of people around the world.
A 2017 study published in the Nutrients journal discovered that people with inflammatory bowel disease end to have lower levels of amino acids in their bodies. For these people, getting additional amino acids into their diets may help with many of the symptoms of their condition.
People who have intestinal permeability often have poor nutrient absorption and this where a daily dose of bone broth can help. Gelatin and anti-inflammatory amino acids are abundant in the broth, and studies show that they both aid in digestion and nutrient absorption.
3. It may improve joint function
Bone broth is a fantastic source of gelatin, which may break down into collagen in the body. If you have joint pain or soft tissue damage, you’ll be happy to discover that gelatin and amino acids in bone broth help to restore cartilage and keep joints strong and healthy.
4. It helps to suppress your appetite
If you’re trying to lose weight or simply not overeat, drinking bone broth regularly is highly beneficial because it helps you stay fuller longer. That’s because it’s high in protein, which helps the body feel fuller for longer periods of time. Bone broth is a beneficial way to add more protein to the diet and feel more satisfied with a meal without consuming too many calories.
5. Bone broth keeps skin and nails healthy
If you want strong nails and healthy skin, then look no further than your pantry, because bone broth is one of nature’s best foods for beauty.
It’s no secret that as we age, our skin starts to produce less collagen. Over time, our skin quality begins to suffer, and the formation of wrinkles is usually the result. Since collagen is abundant in bone broth, regular consumption has shown to improve skin quality and radiance and slow down the skin ageing process.
Supplemental bone broth is also a great addition to your nutritional arsenal if you’re looking to strengthen your nails. Studies show that consuming it daily can do wonders for restoring brittle nails to health.
How Can I Add More Bone Broth to My Diet?
You can do the traditional cooking method of simmering bones and connective tissues in a large pot for a day or two (which can be time-consuming and messy)… or you can purchase a high-quality bone broth powder that you can add to your drinks or food. I don’t have the time to make my own, so I do the latter.
One of my favourite bone broth products is Organika’s Chicken Bone Broth Protein Powder. This powder comes with all of the amazing health benefits listed above, without the extra hassle that comes from cooking your own broth. Most importantly, the ingredients are pure because they come from cage-free, organic and grain-fed chickens that are free from hormones and antibiotics. Simply add the powder to soups, stews, sauces, chilis, stir-fries or other recipes, and reap all the health benefits. The powder has a pleasant and savoury taste that can enhance a multitude of dishes.
If you prefer to make your own bone broth at home, here’s a link to an excellent recipe that I found.