Can Bone Broth Really Give You Better Skin?
When health enthusiasts don’t drink celery juice or kombucha, they’re likely to sip bone broth (though, of course, it’s better to be on the lookout for such things) (A poetic moment). If you think Grandma’s chicken noodle soup is a magical cure-all, many fans think bone broth is better than it is. (Sorry, Grandma).
Many rave about bone broth as a veritable nutritional powerhouse. In addition, they extol its beauty benefits…. It’s definitely intriguing, but is it actually true? As with any viral health fad, things can sometimes get bigger without the cold, hard evidence to back it up. That’s why we asked the experts how bone broth can nourish us from the inside out – and what exactly makes it so different from plain ol’ soup! Different.
What exactly is bone broth?
Let’s sort this out.Naomi Whittel, New York Times bestseller ‘Glow15’ ” author and founder of OMI Skin Nutrition, says that bone broth is “made from the bones and connective tissues of animals The Liquid.” (So, yes, the name is quite literal.) This versatile, nourishing broth can be used for many things, including soups, sauces, bases for gravy, and even health drinks. (The wellness community is especially obsessed with the last option.)
Bone broth vs. soup
Does bone broth sound a bit like soup to you? Some might even argue that the two words are interchangeable. Bone broth and soup are about the same.Carillon Miami Wellness Resort’s Nutritionist Staci Shacter MS RD LDN says the difference between bone broth and regular chicken broth is the cooking Time and acidity. For bone broth, a little apple cider vinegar (an acid) is often added to the water and bones to help leach more of the Nutrients. The bone broth is then simmered on low heat to extract as much nutrients from the bones as possible.Shacter says that some recipes call for bringing the Simmer the bones for 24 hours.
Nutritional content of bone broth
Bone broth contains gelatin, which is essentially cooked collagen, Whittel says. (That’s why a good bone broth turns into a gel when it cools.) The gelatin in bone broth contains three key amino acids: glycine, which reduces inflammation, is good for DNA and RNA production important; proline, which contributes to the healthy production of collagen in the skin and arteries, aids in cartilage healing and cushioning of joints. Glutamine, which contributes to healthy brain function, muscle building, and is important for digestive and immune health.
Bone broth is also rich in minerals, especially phosphorus, magnesium, potassium, calcium and sodium, according to Whittle. Some minerals come from the breakdown of bones, she says, while others come from vegetables that can be used to make broth.
Ironically, bone broth doesn’t have an abundance of calcium.” You would think that bone broth would be a good source of calcium, but unfortunately, it doesn’t have a lot of it,” Shackett says.
Bone broth research
Bone broth is packed full of good stuff, and Whittel calls its health benefits “far-reaching.” However, Shacter cautions that some of the studies on collagen benefits have mostly looked at supplements, not bone broth. And to further confuse matters, these studies tend to be small and by the companies that make the products they are trying to promote Funded.
Revelation. That doesn’t mean we’re not doing our hair, skin and nails good by consuming bone broth – but it does mean more is needed! The research. Despite this, Shacter remains a proponent of #teamonebroth, as she has found in her practice that the Whole foods are superior to supplements.
Beauty Benefits. Skin moisturization and elasticity
Shacter said there is evidence that ingredients in bone broth supports collagen production, improves skin elasticity and hydration, and protects against UV-induced degradation of the skin. Skin damage.
Beauty Benefits. Collagen Support
In addition, Whittel says bone broth supports healthy collagen structures throughout the body, including the skin and joints. This is key because collagen is the most abundant protein in the body. It makes up about one-third of the body’s protein. However, collagen levels begin to decline in our 20s, dropping about 1 percent per year. Eeep. bone broth contains Collagen helps hydrate and helps maintain a youthful appearance as we age.
Beauty Benefits. Stronger hair and nails.
According to Whittel, the amino acids in gelatin help in the production of collagen, which leads to stronger hair, nails, skin improved elasticity. During her trip to China, Whittel learned that women who have flawless skin and thick, lustrous hair’s One of the health and beauty secrets is to eat animal parts that provide collagen, protein and minerals, such as Chicken Feet.
Beauty Benefits. Reduces inflammation
Whittel says that amino-rich gelatin (aka cooked collagen) supports the digestive and immune systems by improving the gut lining , which plays a healing role in the body. This helps reduce inflammation in the body, which can negatively impact our appearance, such as rashes or swelling. This is Whittel’s personal experience.” I’ve suffered from body inflammation (eczema) since I was a child,” she says.” So, bone broth is actually a staple in my diet to help control inflammation. I like to drink one to two cups a day.”
Health Benefits. Antioxidant support and detoxification
It’s not just about appearances. Ingesting bone broth has many intrinsic benefits that promote good health, inside and out.
Collagen isn’t just a trendy beauty supplement – it’s good for the rest of your body, too, thanks to its All amino acids. For example, the amino acids glycine and glutamine are involved in the production of glutathione, a powerful antioxidant that supports liver detoxification. In addition, amino acids are also essential for healthy skin.
Health Benefits. Nutrient Absorption
Whittel says that in addition to collagen, bone broth also helps with digestion and gut health. Glutamine is the preferred fuel for intestinal cells, the cells that line the lumen of the intestine. Healthy intestinal cells mean good absorption of nutrients from food, which improves overall health.
Health Benefits. Structural and Muscle Relaxation
Whittel reports that the various minerals in bone broth help with hydration, plus they act as cofactors for enzymes. Some of their roles include providing structure (as with bone) and helping to contract and relax muscles.
Homemade bone broth vs. store-bought bone broth
Convinced yet? Here’s everything else you need to know about bone broth, starting with the familiar debate of homemade vs. store-bought.
Pre-packaged vs. homemade bone broth depends on several factors. They include the length of cooking time, the number and quality of bones used, and the addition of any acids (such as apple cider vinegar).
Scan the list of ingredients in store-bought broth. says Shacter, the only ingredients should be: bones, water, salt, vegetables, and Herbs, spices and apple cider vinegar. Watch out for any products that contain yeast extracts, hydrolyzed yeast, autolyzed yeast and/or spices. These products aren’t the real deal, she says.Whittel advises those opting for store-bought bone broth to choose the organic option , if possible.
According to Shacter, it’s always recommended to choose organic pasture-raised bone sources, in the hope that they contain fewer heavy metals and other toxic residues. She noted that some articles say to stay away from bone broth because of heavy metals, but the research doesn’t really support that. One study on the heavy metal content of bone broth showed that each serving of bone broth contained less than 5% of the recommended daily amount of heavy metals.
Crock Pot Bone Broth Recipe
1 organic chick
3-4 chicken feet (optional)
2 carrots, coarsely chopped.
2 stalks of celery, coarsely chopped.
1 small onion, coarsely chopped (can be left unpeeled).
2 large garlic cloves (can be left whole without peel)
3 sprigs of thyme
1 tablespoon apple cider vinegar.
1 bunch of parsley, coarsely chopped.
Filter water, enough to cover chicken and vegetables
1 Place the chicken (and optional chicken feet) in a large (6 quart) crock pot. (If you only have a smaller crock pot, you can use chicken pieces or just cooked chicken bones.) Add the carrots, celery, onion, garlic, thyme, and apple cider vinegar. Fill the crock pot with enough water to cover the chicken and vegetables; leave an inch or two of space at the top so the sauce doesn’t overflow.
2. 2. Cook on low throughout the day for about 8 hours. Add the parsley during the last 30 minutes of cooking.
3 Turn off the heat and when cool enough to handle, strain the broth and store in the refrigerator or freezer. Reserve the meat for the soup.
How much bone broth should you drink?
Whittel says that when using bone broth for therapeutic benefits, one or two cups a day can provide long-term benefits. Those who aren’t using bone broth for a particular benefit will get adequate nutrition from a few cups a week. She adds that since bone broth is a food, it is as safe to consume as you would any food. But as always, it’s important to listen to your body and follow its tips.
Ways to Enjoy Bone Broth
Don’t like to go straight to the broth? Shackett says bone broth is great for adding an extra layer of flavor to a variety of dishes. Use it in soups, gravies or stews, or as a base for other savory dishes. Some creative people even use bone broth as a base for popsicles, or to make “gel” shots!