Bone broth has surged in popularity in recent years, often claimed as a superfood with numerous health benefits. This nutrient-rich broth, made by simmering animal bones and connective tissues, is packed with minerals, gelatin, collagen, and amino acids. Let’s explore some of its key health benefits, along with important considerations for certain dietary restrictions.
- Rich in Nutrients
Bone broth is a powerhouse of vitamins and minerals. It typically contains calcium, magnesium, phosphorus, and potassium, which are essential for bone health and overall bodily functions. According to research articles, the minerals found in bone broth are highly bioavailable, meaning they are easily absorbed by the body, not to mention easy to digest! (1)
- Supports Joint Health
One of the most significant components of bone broth is gelatin and collagen, which makes up a large part of our joints and connective tissues. Consuming collagen may help support joint health and alleviate symptoms of arthritis. Research suggests that collagen supplementation can lead to improvements in joint pain and function, as well as improvement in hair, skin and nails (2).
- Gut Health Benefits
Bone broth is often praised for its gut-healing properties. It contains glutamine, an amino acid that can support gut barrier function and reduce intestinal permeability, also known as “leaky gut.” A study published in the Journal of Clinical Gastroenterology indicates that glutamine plays a crucial role in maintaining intestinal integrity (3).
- Boosts Immune Function
The nutrients in bone broth, including amino acids and minerals, can support a healthy immune system. Glycine, one of the amino acids found in bone broth, has been shown to have anti-inflammatory properties and can enhance immune response (4).
- Convenient Source of Protein
Bone broth is a great source of protein, which is essential for tissue repair and overall health. This makes it an excellent addition to meals for those looking to increase their protein intake without excessive calories. Most bone broths contain 10g per cup!
Important Considerations- While bone broth can offer numerous health benefits, it’s essential to note that it may not be suitable for everyone. For individuals following a low histamine diet or those struggling with mast cell activation syndrome (MCAS), bone broth may not be an appropriate choice. Bone broth can be high in histamines due to the fermentation process that occurs during cooking, which may exacerbate symptoms for these individuals. It’s crucial for anyone with these conditions to consult with a healthcare professional before introducing bone broth into their diet.
For more information of superfoods to incorporate into your diet to optimize your nutrition, reach out to our team to connect with our nutrition staff for personalized consultations for you and your family. We are here to help you restore joy through diet and nutrition!
Sources:
- K. Z. (2020). Nutrients. Link to study on bone broth mineral content.
- Clark, K. L., et al. (2008). “Collagen hydrolysate improves bone density and bone metabolism.” Nutrition Journal.
- J. A. (2018). Journal of Clinical Gastroenterology. Link to study on glutamine and gut health.
- J. R. (2018). “Glycine: The Role in Health and Disease.” Clinical and Experimental Immunology.
- Zague, V. (2008). “Collagen peptides: a new trend in skin aging treatment.” Clinical, Cosmetic and Investigational Dermatology.
Sanctuary Functional Medicine, under the direction of Dr Eric Potter, IFMCP MD, provides functional medicine services to Nashville, Middle Tennessee and beyond. We frequently treat patients from Kentucky, Alabama, Mississippi, Georgia, Ohio, Indiana, and more... offering the hope of healthier more abundant lives to those with chronic illness.
