Is Bone Broth Good for You?
A registered dietitian discusses the health benefits of the golden liquid and answers the question, is it really good for you?
Getty Images
Bone broth. The warm, salty beverage, has gained stardom in recent years due to its numerous touted health claims to boost immunity, help with digestion, detox the liver, and help relieve arthritis.
But is this popular trend all that it's boiled up to be? In this article, you will find out how bone broth is made, its purported health benefits, and any potentially harmful effects it may have. Read on to find out if you should be adding bone broth to your regular eating plan.
What Is Bone Broth?
Bone broth has been around for centuries and there are many versions of the golden liquid across the globe. In the 12th century, bone broth was referred to as "Jewish penicillin" when physician Maimonides said it was an excellent food as well as medicine.
Many Asian cuisines have versions of "Long Life Broth," which is a combination of whole birds and fresh or dried shellfish, with bones, feet, and shells. In the Caribbean, it is called "cow foot soup," which is rich in collagen and is eaten as a strengthening breakfast or consumed for various ailments. In Korea, they have seolleongtang, and in Japan, tonkotsu, which are thick and creamy broths with fat and myoglobin from bone marrow.
In the U.S., bone broth is typically made from roasted bones—sometimes with the meat attached—and vegetables. It's usually cooked for more than 24 hours, then strained and seasoned. Bone broth is actually a cross between a broth and a stock.
For comparison, broth is made by simmering vegetables, meat, herbs, and spices in liquid and may include bones. It's typically cooked between 45 minutes to two hours and then strained and seasoned. Meanwhile, stock is made when vegetables (usually carrots, onions, and celery) are simmered with animal bones (like chicken, beef, or fish), sometimes with meat. It is cooked between four to six hours, then strained.
Many folks believe it is the long cooking method of bone broth that increases the health benefits—especially because that is when collagen, amino acids, and minerals are extracted into the liquid.
Nutritional Composition of Bone Broth
Bone broth recipes can vary, which means the nutritional composition can differ between homemade and store-bought versions. The USDA Nutrient Database does not have information for bone broth, perhaps as it is quite difficult to determine the exact numbers based on the recipe variations. However, food companies do provide bone broth nutrition facts on their packages.
One cup of Swanson's Chicken Bone Broth provides 35 calories, 8 grams protein, <1 gram carbohydrates, <1 gram total sugars, and 350 milligrams sodium. It is free of fat, saturated fat, and cholesterol. It also provides 2% of the daily recommended amount of iron and 8% of the daily recommended amount of potassium.
One cup of Pacific Foods Organic Chicken Bone Broth (Salted) provides 40 calories, 9 grams protein, <1 gram carbohydrates, <1 gram total sugars, and 300 milligrams sodium. It is free of fat, saturated fat, and cholesterol.
Yet, despite some claims, the amount of vitamins and minerals in packaged bone broth is not that high. Other nutrients that are found in bone broth include collagen, glycine, proline, gelatin, and glutamine.
Bone Broth and Collagen
Because bone broth is made with animal bones, it is rich in protein, specifically collagen, says Leslie Bonci, MPH, RDN, CSSD, LDN, FAND owner of Active Eating Advice by Leslie Bonci, Inc, "Slow cooking breaks down the collagen so there is a higher collagen and protein content than traditional broth."
Bone broth also is a great source of glycine and proline—two amino acids that result when collagen is digested. Both of these amino acids are abundant in the collagen found in connective tissue, cartilage, tendons, and bones. Some research suggests that people may not make enough of these amino acids for optimal health. You also can find glutamine and glycine in bone broth.
While your body usually makes enough glutamine, sometimes you need more than your body can make—like when you are sick. Additionally, glycine is needed to make collagen in your body. And bone broth is a great source of both.
Bone Broth and Other Nutrients
Calcium is a mineral that increases as the cooking time of bone broth increases, particularly in an acidic environment, says Wendy Bazilian, DrPH, RDN author of Eat Clean, Stay Lean series and owner of Bazilian's Health in San Diego, California. "This is why adding an acid (e.g. apple cider vinegar) to the stock is essential to maximize the mineral extraction during cooking. The acid (vinegar) helps pull the nutrients (minerals and others) from the bone and marrow and into the broth."
Other nutrients found in bone broth include magnesium, silicon, sulfur, phosphorus, glucosamine sulfate, and chondroitin, she adds. "These minerals are pulled out of the bones in part due to using a vinegar solution prior to cooking."
Potential Health Benefits of Bone Broth
Due to the various nutrients found in bone broth, some research has been conducted with specific health conditions. Some of these conditions include gut health, immune support, joint health, and skin health. Here is a closer look at some of the potential health benefits.
May Improve Gut Health
In terms of gut health, research suggests that glutamine plays a role in intestinal health, including helping to maintain the gut barrier function and preventing leaky gut. However, the evidence is overall weak to make the health claim for bone broth. Bonci says it is more speculation than evidence at this point. In addition, many questions remain, including how effectively the body can absorb, metabolize, and utilize collagen.
May Boost Immune Health
Bone broth can be a powerful elixir when it comes to immune health. In fact, glutamine is consumed by activated immune cells. According to Melissa Mitri, MS, RD, nutrition writer and owner of Melissa Mitri Nutrition, "Due to its high nutritional content, bone broth has anti-inflammatory properties that may help lower inflammation inside your body."
Meanwhile, Bazilian explains that bone broth has long been used in Traditional Medicine with a long account of its usage and indications. "Gelatin, present in bone broth, has some anti-infection and anti-inflammatory properties."
Plus, zinc and other nutrients found in bone broth are associated with enhanced immunity, and quality protein sources help preserve muscle tissue, form enzymes, and hormones, and support the formation of cells essential to a healthy immune system.
Additionally, staying hydrated is vital to keeping your immune system at its best, Bazilian adds. "The role of hydration in reducing chronic disease risk has gained increasing attention in the last couple of decades." Bone broth can help you to meet your daily fluid requirements.
Research has long demonstrated that fluids help transport nutrients to our cells for energy, growth, and proper functioning–and it can move metabolic waste and harmful substances out. Bone broth is a great example of a fluid that can help with hydration, notes Bazilian.
May Promote Joint Health
When it comes to joint health, there is some research to support its benefits, specifically with collagen, says Mitri. "Bone broth is rich in amino acids and proteins such as collagen, which can help protect your joints, prevent injuries, and promote skin health."
In addition, collagen has been extensively studied for osteoarthritis. According to the Arthritis Foundation, research quality varies but more findings are positive. However, many studies have been done with supplements and not specifically bone broth. An analysis of 41 studies, including 25 clinical trials, found that collagen benefited osteoarthritis and helped with cartilage repair, no matter what the dose. type, or brand of collagen.
May Impact Skin Health
Drinking bone broth for skin health also has certainly gained attention, especially since bone broth contains collagen. According to the Harvard School of Public Health, some randomized control trials have found that collagen-containing supplements can improve skin elasticity. But there is a lack of research to show that consuming collagen (such as via bone broth) can directly benefit skin or joint health. This is because when collagen is digested in the stomach, it is broken down into amino acids, which are then transported wherever the body needs protein the most.
Considerations and Limitations
Bone broth contributes nutrients and is part of a nutritious, balanced diet, improves the flavor profile in dishes, and keeps you hydrated. In addition, Bazilian points out that it is easy on digestion as it is simple to consume and break down. Also, when making a soup from bone broth, the broth is free of saturated fat and has a relatively low amount of calories per cup compared to soups made with heavy cream or loads of cheese.
However, there are several drawbacks to think about when deciding if it is right for you. As you can see above, the science doesn't strongly back up that consuming bone broth can help with various health conditions. In addition, according to Bonci, bone broth is expensive, has no vegetables (think fiber), and is not a significant source of protein.
Keep in mind, collagen is not a high-quality or complete protein, adds Bonci. "If someone needs to optimize protein intake, bone broth is not going to be the answer."
Further, Mitri points out that some studies note that bone broth may be high in heavy metals, such as lead, but that research is conflicting. And when it comes to weight management, some weight loss regimens call for drinking bone broth in place of a meal. But, Mitri warns that this is too restrictive and does not recommend this to her clients.
Also, if you make your own bone broth at home, be sure to follow proper food safety recommendations for cooking, cooling, and storing your bone broth as it does cook over low heat for a long period of time. This means that there is an increased chance of contamination and growth of pathogenic microorganisms, which can make you sick. If you purchased store-bought bone broth, follow the product label recommendations for proper storage.
Incorporating Bone Broth Into Your Diet
If you choose to incorporate bone broth into your regular eating plan, there are a number of ways to do so. A few suggestions from Mitri include:
Sip it warm: The simplest way to consume bone broth is to warm it up on your stovetop and sip the liquid. It is a warm and comforting drink you can have in the morning on an empty stomach, before bed, or really anytime throughout the day.
Use it to cook grains: Instead of using water or traditional broth, cover your rice or quinoa with bone broth, and simmer as usual.
Add it to vegetable dishes: Use bone broth in place of water or milk with mashed vegetable dishes, like mashed potatoes or pureed sweet potatoes.
Other ways to add bone broth to your balanced diet include using it in soups and stews. Bonci recommends amping up the nutrition of bone broth by adding pieces of chicken and vegetables and even rice or pasta for a one-pot balanced soup. You can also swap it in recipes that call for regular broth or stock in stews or sauces.
Dietitian-Recommended Bone Broths
If you are looking for store-bought bone broths, dietitians recommend the following products. But be sure to read the labels to ensure they align with your eating goals, specifically with regard to sodium.
Kettle & Fire: Makes various bone broths, including beef, chicken, mushroom chicken, and turmeric ginger chicken.
Pacific Foods: Makes organic chicken bone broth and organic beef bone broth.
Vital Protein: Sells a powdered form of bone broth collagen.
Klean Collagen + C: A powdered supplement made from bovine hydrolyzed collagen. Available unflavored, berry, and natural tropical.
Alternative Options for Non-Meat Eaters
For folks who choose to follow a vegetarian or vegan diet, consuming meat or poultry-based bone broth is not possible. However, there are bone broths made from fish shells and bones that a vegetarian can consume.
Mitri also suggests vegan bone broths, which are made from seaweed and mushrooms as the main ingredient, with added vegetables like onions, herbs, and spices. However, Mitri points out that vegan bone broth doesn't contain collagen (as collagen is only found in animals), but it does contain nutrients like vitamin C that help to promote collagen production in the body.
Several brands that sell vegetarian or vegan-friendly bone broth options include:
How to Make Your Own Bone Broth
You can also make your own bone broth at home. A slow cooker can be used in this Slow Cooker Beef Bone Broth recipe courtesy of Chrissy Carroll, RD owner of Snacking in Sneakers. But, we also have included two additional recipes for homemade bone broth below.
Klean Collagen + C Bone Broth
Ingredients
1 whole chicken, in quarters
2 tbsp canola or olive oil
1 large onion, chopped
3 small carrots, chopped
2 stalks of celery chopped
6 green onions, chopped
3 bay leaves
5 sprigs of thyme
1.5-inch ginger root, grated
1.5-inch turmeric root grated
8 peppercorns
2 tbsp champagne vinegar or apple cider vinegar
6 cups chicken broth
4 cups water
3 scoops KLEAN Collagen + C, unflavored
Instructions
Brown chicken pieces in oil for about 10 to 15 minutes over medium heat. Remove from pan, and take the meat off the bone. If not done cooking, cook in pan until no longer pink and then save for another use. Place the bones in a large pot with the veggies, herbs, spices, broth, water, and vinegar. Bring to a boil and then simmer for two hours, with the lid on, but slightly askew to let the steam escape.
After two hours, drain in a sieve or through cheesecloth. Discard the veggies and bones. Add the collagen powder to the stock. Refrigerate for at least four hours, and remove any fat.
The recipe yields six cups.
Recipe courtesy of Leslie Bonci
Bazilian's Chicken, Turkey, Beef, or Fish Bone Broth
Ingredients
3-4 pounds of chicken bones and parts (or 1 whole pasture-raised chicken*, cut into pieces) OR 4-6 pounds of beef bones (marrow, knuckle, food, rib, neck) OR 3-4 whole fish^ with bones or carcass (like branzino Italian snapper, sole, or rockfish)
3 carrots, roughly chopped
2 onions, peeled and roughly chopped
3 celery stalks, roughly chopped
2 bay leaves
3 large 1"x1" knobs of fresh ginger cut into large chunks
4-6 cloves of garlic, peeled and cut into quarters
1/3 cup apple cider vinegar
Approximately 4 quarts water (enough to cover all ingredients)
1 handful of fresh thyme sprigs, tied together with cooking twine
1 pinch sea salt
Black pepper, freshly ground (to your liking)
One small bunch of Italian, flat-leaf parsley added in the last hour.
Directions
In an extra-large crockpot, add the ingredients and fill with water until everything is covered. Turn on high for 1 hour. Skim off any liquid/foamy debris that rises to the surface.
Simmer on low for 12-24 hours (15-18 hours is a good general rule of thumb).
You can add more water if it evaporates, just to cover the ingredients.
Remove the bones and strain the broth through a thin mesh colander. Vegetables can be blended and used in a puree soup if desired.
Place in refrigerator and when chilled, skim the very top layer of congealed fat.
Reheat and enjoy as is or incorporate into other recipes.
Recipe courtesy of Wendy Bazilian
If you are using a whole chicken, the meat should be cooked, loosened, and removed in about two hours to separate it from the bone. Use the cooked chicken meat for other chicken dishes like chicken salad. If you are using a whole fish, the fish meat should be cooked in about one to two hours and can be removed for other uses, if preferred.
Precautions and Possible Interactions
There are several ingredients in bone broth that folks with food allergies should be aware of. Bone broth may contain fish or shellfish and sometimes dairy. Read the nutrition facts label if you have food allergies to ensure the broth is safe for you to consume.
In addition, bone broth contains amino acids and minerals that can interact with certain medications, specifically blood thinners. Additionally, homemade bone broth can have food safety issues due to the long cooking process. Folks who are pregnant or nursing, young children, older individuals, and people with a weakened immune system can specifically be affected if the bone broth doesn't follow food safety guidelines.
If you take a blood thinner, are planning to undergo a surgical procedure, or have a weaker immune system, speak with a healthcare provider before consuming bone broth.
Bottom Line
Bone broth certainly provides a variety of good-for-you nutrients, but on its own, it's not a complete meal nor is it a magic formula to good health. That said, bone broth can easily be incorporated into a well-balanced, nutritious diet using simple swaps in your kitchen.
To save food dollars, make your own bone broth (or a double batch!) and freeze half for later. There are also various brands that sell good quality bone broth in liquid or powder form that you can choose to buy.
For more Shape news, make sure to sign up for our newsletter!
Read the original article on Shape.
