Bone broth is cheap, simple to make and packed full of vitamins and minerals. This article is going to take a look at the benefits of this ancient recipe. We'll discuss the nutritional profile, suggest a couple of recipes and look specifically at the benefit a simple bone broth can have for autoimmune health.
Bone broth has been around for thousands of years, which is why it is an essential part of the ‘Paleo Diet’, that seeks to replicate the eating habits our bodies have naturally evolved to benefit from. In its most simple form, the broth is made by simmering leftover animal bones in water for several hours. Chicken, lamb, beef and fish bones all have their own nutritional profile but are often seen as excess and discarded, which is a missed opportunity that our ancestors would not have allowed to slip by.
The nutritional benefits of bone broth
Bone broth is a valuable source of many nutrients, including:
Calcium
Magnesium
Silicon
Potassium
Phosphorus
Glucosamine
Chondroitin Sulphate
Collagen
Amino acids, including glycine and proline
Health benefits associated with bone broths
Due to its diverse nutritional profile, bone broth can help with many different areas of your health. Some of the most important areas are:
Bone and joint health - The protein collagen, that is found in high concentrations in bones, breaks down to form gelatin, which is known to support bone and joint health. Joint health is also supported by glucosamine and chondoitrin, which are found in the connective tissues of the bones. These two compounds are the active ingredients in many premium joint health supplements that you can find in health food shops and chemists.
Sleep - Bone broth is a rich source of glycine, which has been shown to aid with sleep, possibly by helping to regulate the body's internal clock. If you are struggling to fall asleep at night, try having a cup of warm bone broth each evening as this may help your body prepare to shut down.
Immune health - Broth, like any soup, is very easy to digest and so takes stress off your digestive system. The glutamine found in bones can help to protect your gut lining, which is intimately linked with overall immune health.
Skin, hair and nail health - The collagen we get from bone broth is what keeps our skin looking smooth and clear. As we age, we produce less collagen, leading to sagging skin. So bone broth may actually be a powerful anti-ageing supplement.
Bone broth and autoimmune health
Bone broth is a powerful tool in supporting autoimmune health. As we discussed in my previous article on autoimmune health, two of the biggest contributors to autoimmune conditions are leaky gut and inflammation, so any foods that help to protect against these will also be conducive to an AIP (autoimmune protocol). As mentioned above, it can boost immune health, which helps to protect against autoimmune conditions, such as arthritis and Hashimoto's. The amino acids glycine and proline contained in bone broth are easily absorbed into the body in liquid form. This means that less stress is put on the digestive system, which is helpful if you are suffering from leaky gut. Glycine aids the digestive system by regulating bile and helping in the production of gastric acids that help to break down food, while proline helps to break down proteins. Glycine also helps to reduce chronic inflammation, one of the biggest contributors to autoimmune conditions.
How to make your own bone broth
Would you like to make your own bone broth? Here is a simple recipe from my recipe page to get you started. I have also included a recipe for a garlic soup which is easy and a powerhouse of nutrients and antimicrobe agents to help address inflammation. Using different animal bones will give you a wider nutritional profile and increase the range of health benefits. Although you can find pre-made broth in the shops, you should exercise caution when purchasing these as they often use harmful synthetic compounds to recreate the flavour of meat. It is also important to choose organic, farm raised animals to reduce the toxins that accumulate in bone.