What Happens When You Drink Bone Broth Every Day

Bone broth has been a cultural food for thousands of years that is used for both dishes and as traditional medicine. “Traditionally, bone roast offers a warming element for meals and comfort, especially in diseases in which they play a role in traditional medicine, reflect the ingenuity by using the entire animal and often serving as a heart for family and cultural rituals” Cindy Chou, MS, RDN.

In recent years, the bone broth with a wellness drink has fallen as a wellness drink that has been popular with the support of intestinal, joint and immunity. But does it actually offer health benefits or is it just another social media trend? To reduce science, we spoke to dieticians to explain what bone broth is and to examine their potential advantages.

Warehouse vs. broth

Before you learn the advantages of the bone broth, it is helpful to understand how it differs from traditional broth and stock.

The terms “stock” and “broth” are often used synonymously, although they are technically different. Traditional broth is made by the simmering meat for several hours, while stocks are used and is richer and thicker.

Despite its name, the bone broth is closer to an inventory. It is made by simmering bones, often extracted for 24 hours, collagen, gelatin, amino acids and minerals in a nutrient -rich liquid that can be drunk by itself or used as a soup base. It is usually more than warehouse for a smoother consistency.

Today the bone broth is widespread in both liquid form and in powder-shaped form in food and health food shops.

Potential advantages of bone broth

It is moisturizing

Bone broth is not a substitute for water, but can support the overall moisture. It mainly consists of water and of course rich in electrolytes such as sodium, potassium and magnesium. It helps to fill liquids and at the same time ensure warmth and food.Present “We often think of water or drinks when it comes to the hydration, but it is a great way to sip soups and broth to add nutrition and at the same time give moisture,” says Chou.

Laura Pensiero, RDNA registered nutritionist and cook adds that the fluid intake is essential for all body functions, including metabolism and energy. Regardless of whether you feel under the weather or just want something calming, bone broth offers a calming way to remain hydrated.

It is a protein source

The long -boiling process of bone broth interrupts connective tissue, cartilage and bones, which increases the content of amino acids – the building blocks of protein. It is particularly rich in glutamine, histidine, arginine, glycine and proline who support the health of immune, joint and intestinal health.

However, the entire protein and amino acid content in bone broth can vary greatly depending on the type and amount of bones used and the boiling time, which range between 2 and 20 grams of protein per portion. In fact, a study showed that bone broth can be an unreliable source for amino acids due to this variability – especially homemade versions. While the bone broth contains some amino acids, it is low in branched amino acids such as leucine that are important for muscle growth.

For this reason, the bone broth is best enjoyed as an additional protein source as a main protein basic food.

It can support intestinal health

Drinking a warm cup of bone broth can calm down on the stomach and help with fluid intake, which can be reason enough for some people to enjoy it regularly. The bone broth is also encouraged for the health of the intestine, mainly due to its glutamine content – a conditionally essential amino acid that supports a healthy intestinal barrier.

However, research on bone broth and intestinal health remains limited, despite many anecdotal claims that you may see online. Some examinations have shown that glutamine supplementation can help improve the intestinal barrier, reduce inflammation and improve nutrient absorption. However, these studies use much higher doses – 30 grams per day – when the bone broth delivers. A small study from 2019 showed, for example, that beef bones contained around 618 milligrams of glutamine per cup, while Turkey had about 1 gram. Further research is necessary to better understand whether the amount of glutamine and other nutrients in bone broth is sufficient to go to intestinal health.

It can support skin and joint health

Bone broth is a rich collagen source, the main protein that occurs in skin, joints and other connective tissue. Studies suggest that the collagen supplement can improve skin skin hydrating and elasticity by providing amino acids that are required for collagen synthesis, including glycine, prolin and hydroxyprolin. This has caused some to speculate that the consumption of collagen -rich bone broth can also improve the health of the skin.

In theory, bone broth can provide small amounts of amino acids that can support the health of the skin and joints. However, the amino acid content can vary considerably, which makes it less reliable than collagen or protein preparations. Chou also notes that most research is more on hydrolyzed collagen than on food sources such as bone broth. Ultimately, more research is required to better clarify its potential role in skin and joint health.

Bone broth nutrition

Depending on the factors, the nutrient profile of the bone broth can vary whether it is homemade or bought in the store, the type of animal used and the cooking time.

Here you will find, for example, the nutritional information for a 1-cup portion of beef bones bought in the store:

• Calories: 60
• Carbohydrates: 1 g
• Protein: 10 g
• Total fat: 0 g
• Cholesterol: 0 mg
• Sodium: 259 mg

If you buy bones bought in the shop, it is important to check the Nutrition facts panel because the nutrient content can vary greatly. For example, some roast beef contain only 3 grams of protein per cup, while others have over 20 grams.

Is the bone broth safe for everyone?

Chou and Pensiero note that the bone broth is generally safe for most people who consume animal products. The main consideration is sodium, especially in varieties bought in the shop that can be a problem for people with high blood pressure and heart disease. Chou emphasizes that people with certain diseases such as gout and kidney disease may also have to restrict their admission.

Eric Finley, MS, RDNAdds that people with food allergies or sensitivities should read carefully labels because some bone broth contain spices or additives. If you have health concerns, it is best to carry it out from your health service provider first.

5 ways to enjoy broth

The bone broth is appealing because it can include versatile, tasty and easily in everyday meals and snacks.

Some versions bought in the store can be expensive, so Chou suggests checking local Asian grocery stores or making a large batch at home. Both Chou and Finley find that bone broth is also a practical way to use every part of the animal, a way to show respect and reduce waste at the same time.

Here are five ways that you can enjoy bone broth:

• Swallow it like a tea. Bone broth can be enjoyed hot or cold. If you prefer it warm, just heat it in a saucepan or a microwave. For an additional taste, add aromatics such as ginger, garlic, lemongrass or spring onions, while Pensiero prefers to press lemon or some fresh herbs.
• Use bone broth as the basis. Bone broth is well suited for pasta soups, stews, risottos, leaves and sauces.
• Cook with grains, vegetables and pan dishes. Adding a small amount of bone broth can improve the taste of your favorite pages and networks. Finley likes to use bone broth when cooking quinoa and gives the grain a satisfactory taste and mouthfeel.
• Use it instead of sauce. Tired of sauce like your increase in flavor enhancers? Add a small amount of bone broth to your potatoes or sweet potatoes to get a depth of the taste.
• Make soup dumplings. A classic characteristic of Chinese soup dumplings are their aromatic, flowing juices. Chou says that the dumpling fulfillment is often added. At home you can achieve this by cooling the bone broth until it consolidates, then cuts it into small cubes and adds it to dumpling filling.

Our expert

Bone broth is a versatile ingredient that gives many dishes depth and taste and carries both the practical and the symbolic value over generations. It can also offer nutritional advantages – such as protein, collagen and minerals – although it can vary depending on the type of bones, ingredients, cooking time and processing. While research is still limited, bone broth can support hydration, protein intake and intestine, skin and joint health.

Although Finley is generally safe to drink, he suggests once or twice a week. He says: “Roman it as an intelligent ingredient to work in your rotation, and not something you have to commit yourself every day. A cup on a cool evening or the use as the basis for a meal is an easy way to incorporate it.”