The hype about bone broth...
Bone broth - this blog is not for my vegan or vegetarian friends. In this post I'll be explaining all things bone broth and why we should be having it, why some people should avoid it, beauty benefits, gut benefits, plus the thousand other health benefits.
I'll be straight up and honest - I have NEVER made bone broth myself. The reasons why - I hate the smell of bones and I don't like the thought of leaving it on the stove cooking away in my little studio for hours while I am not at home. I am one of those people who doesn't like to cook meat in general and leaves that part to my husband and I have been told it stinks out the whole house.
In this post I'll explain the bone broths brands I do use and why, and how I add it in to cooking / meals.
What is bone broth?
Bone broth is essentially animal bones simmered for hours on end in water. Broth is a soup like consistency and can be flavoured with herbs, spices, sauces, vegetables and other exotic ingredients. It has been made for centuries and centuries, but all of a sudden this "superfood" has been flooding my instagram feed and I'm here to explain the terms "beauty collagen", "gelatin" and "bone broth". These three terms are always used when bone broth is in the picture.
Collagen - The most abundant bioavailable (already broken down and easily digested and utilised by the body) protein found in bone broth.
Why it is on trend?
- It strengthens and supports our entire body, from our teeth, bones, muscles, cartilage, to being the 'super' building block for our hair, skin and nails. It strengthens muscle fibres, supports cell growth and replication, and is the connective tissue needed by the entire gastrointestinal tract for optimal functioning - mouth to anus.
- There are three types of collagen types I, II and III
- Type I – found in bones, skin, tendons and ligaments
- Type II - found in cartilage.
- Type III - found in skin, bone marrow and muscle
- According to a study conducted in 2013 “Why does your skin age” – our body produces collagen until age 40 and then the ageing process starts to really unfold and collagen production declines. Symptoms of decreased collagen production within the body are brittle hair and nails, premature ageing, dry and flakey skin, joint problems, easily broken bones and gut disturbances such as Irritable Bowel Syndrome and leaky gut issues.
- Antioxidants increase collagen production such as Vitamin A, E , D, C and B complex along with minerals and amino acids. These are found in most colourful fruits and vegetables ( Eat the rainbow).
Gelatine – Is just bioavailable collagen – it has a jelly like consistency when cooled or refrigerated and turns to liquid when heated.
Apart from collagen what else does bone broth contain?
- Amino acids are the building blocks of protein. Amino acids are essential for growth and repair of all tissues, they help balance out hormones and are important for energy production.
- Minerals such as calcium, magnesium, phosphorus, zinc, selenium and iron are found in bone broth and are important for the formation of bones and teeth. Minerals are required for many enzymatic functions in the body on a biochemical level.
- Healthy fats from the bones and the skin in bone broth are essential for anti-inflammatory pathways and help carry fat soluble vitamins A, E, D, and K around the body.
- Glucosaminoglycans (GAGs) – amino acid sugar molecules. These are found in cartilage and connective tissue in animals. Key features of GAGs are they protect and lubricate the skin, joints and muscles. Commonly used names of GAGs are glucosamine, chondroitin and hyaluronic acid. These are found in many supplements and skin care to promote joint health, skin hydration and skin elasticity.
Why some people should avoid bone broth?
Glutamates (glutamic acid or glutamine) is a non-essential amino acid meaning the body produces it internally. Glutamine is essential for gut health and is a neurochemical that stimulates the brain. Without enough calming neurotransmitters to create balance glutamate sensitivity can affect people with leaky gut and mental health conditions.
Other foods to avoid with glutamine sensitivity are mushrooms, dairy, tomatoes, gluten, broccoli, walnuts and soy products. This is why it is extremely important to consult with your Nutritionist or Naturopath to address these types of sensitivities as it is not a one size fits all model.
Brands I use:
- Any organic ‘gel’ like consistency bone broths from the health food store. I usually buy 1 Litre at a time and use it in all cooking. You can add 1 tablespoon to any kind of cooking. Use it as a stock or to flavour steamed vegetables.
- Great Lakes Collagen powder (the green label one). This one can be dissolved in any liquid and is user friendly for people on the go. I add it to lemon water every morning.
- Nutra Organics – Beef Bone Broth – Immune joint gut health – Garden herb flavour. I drink this one like tea. User friendly and great for time poor people. Add 1 teaspoon in boiling water, drink as a savoury tea.
Why I love bone broth:
It is a simple way to achieve a huge variety of nutrients that help with such an array of health conditions. Leaky gut and mental health are my main reasons for consuming this superfood. Amino acids and gelatin help to protect and repair the mucous membranes of the gut wall and inhibit any foreign molecules ‘leaking’ into the immune system. Many of our “feel good” neurotransmitters such as serotonin and dopamine are primarily made in the gut. These neurotransmitters together are essential for regulating mood, feelings of love, joy, pleasure, regulate impulses and obsession. When the gut microbes are out of balance these neurotransmitters are affected and cannot be synthesised therefore affect mood imbalances and irritability.
Good gut health is essential for optimal health with every individual and bone broth is a functional healing "food as medicine" food that everyone can incorporate into their daily diet (vegan's and vegetarians we can chat later).
If you have any questions please feel free to email me or leave a comment.