Broth nutritional value
Bone marrow can be called a natural multivitamin. It
More than 19 easily digestible essential and nonessential amino
acids (building blocks of protein).
collagen / gelatin, which helps to form connective tissues
minerals and electrolytes
The exact nutritional value of a bowl of bone broth depends on the
type of meat, vegetables, and other ingredients and how you cook it.
On average, 100 ml of beef broth contains:
Fat: 0.6 g
Carbohydrates: 7 g
Fiber: 0.4 g
Proteins: 2 g
Sodium: 506 mg
On average, 100 ml of chicken broth contains:
Fat: 3 g
Carbohydrates: 2 g
Fiber: 0.4 g
Proteins: 4 g
Sodium: 165 mg
The benefits of broth
During cooking, useful substances such as collagen, praline,
glycine, and glutamine, and others are produced.
1. Contains many important vitamins and minerals
In general, bone broth has great nutritional value.
Animal bones contain minerals such as calcium, magnesium,
phosphorus, silicon, sulfur, and others. They are important for
building and strengthening our own bones.
Fishbone are also rich in iodine, which is essential
for the normal functioning of the thyroid gland and metabolism.
Connective tissues provide glucosamine and chondroitin, natural
compounds found in cartilage that are known to support joint health.
The bone marrow supplies us with vitamin A, vitamin K2,
minerals such as zinc, iron, boron, manganese, and selenium, as well as
omega-3 and omega-6 fatty acids.
All parts of animals contain the protein collagen,
which converts to gelatin when cooked and provides us with essential amino
During cooking, useful substances enter the water in a form that
is easily absorbed by our bodies.
Many people don’t get enough of these nutrients, so bone broth can
be a great way to make up for them.
2. Good for the digestive system
It has long been known that our health largely depends on the
state of our digestive system. Bone broth is not only easy to digest, but
it can help you digest other foods more easily.
The gelatin in the broth naturally retains fluids. For this
reason, a well-cooked broth will freeze in the refrigerator. Gelatin also
binds to water in the digestive tract, making it easier for food to pass
through the intestines.
It also protects and heals the lining of the digestive
system and fights food sensitivities (such as wheat or dairy).
The broth promotes the growth of beneficial bacteria in the
intestines and reduces inflammation in the digestive tract.
3. Protects joints
Broth is one of the best sources of natural collagen, a protein
found in bones, skin, cartilage, ligaments, tendons and bone marrow.
As we age, our joints wear out and we become less flexible.
When the broth is boiled, collagen
is absorbed into the water and becomes easily digestible, helping to restore
One of the most valuable components of bone broth is gelatin,
which acts as a “cushion” between the bones, reducing friction. It is a
building block that is needed to build strong bones as well as maintain healthy
In a study at the University of Pennsylvania in which
athletes received collagen for 24 weeks, joint health improved significantly.
Bone broth also contains glucosamine and chondroitin,
which can help reduce joint pain and osteoarthritis symptoms.
The proteins in the broth are beneficial for those suffering from rheumatoid
arthritis, a chronic autoimmune disease that affects tendons and ligaments.
In one study, 60 people with rheumatoid arthritis consumed chicken
collagen for 3 months. As a result, symptoms of the disease improved in
all 60 participants, and four were in complete remission.
4. Strengthens the immune system
One of the greatest benefits of bone broth is that it supports gut
health by strengthening our immune system.
For example, in leaky gut
syndrome, when undigested food particles seep through weakened intestinal
walls and enter the bloodstream, the immune system becomes overactive. This
increases inflammation and leads to a variety of dysfunctions. Too many
antibodies are produced, which triggers an autoimmune reaction, which also
affects healthy tissue.
Bone broth restores gut health and supports immunity by
regulating a healthy response to inflammation. Collagen and the amino
acids praline, glutamine, and arginine help close the holes in the intestinal
wall, maintaining its integrity.
Your immune system is regulated to normal, healthy sleep is
restored, and you feel more energized throughout the day.
5. Improves the process of getting rid of toxins
In the modern world, a person is exposed to the influence of a
wide variety of toxins, artificial and chemical substances. Although our
bodies are equipped with mechanisms to get rid of heavy metals and other toxic
effects, it can be difficult for our bodies to cope when the amount of these
substances becomes excessive.
Bone broth is considered to be a powerful detoxifier as it helps
the digestive system get rid of waste and supports the liver’s ability to
The broth contains potassium
and glycine, which support cell and liver detoxification. One way to
detoxify is to provide the body with sulfur, especially if you add vegetables,
garlic and herbs to the broth, and glutathione, which reduces oxidative stress.
Glutathione helps eliminate fat-soluble
compounds, especially heavy metals like mercury and lead. It aids in the
absorption of various nutrients and antioxidants and aids in liver cleansing.
6. Healthy skin and cellulite reduction
Collagen promotes the formation of elastin and other compounds in
the skin, which keep the skin healthy and youthful. The
integrity of the collagen helps to reduce the visible signs of wrinkles,
puffiness, and fight other signs of aging.
Many people report a reduction in cellulite with the
consumption of foods and supplements containing collagen, as cellulite is often
formed from a lack of connective tissue, which causes the skin to lose its
The abundance of collagen in homemade broth helps our bodies
create more connective tissue that evens out skin and smoothest unevenness.
Collagen studies have found that 2.5 to 5 grams of collagen hydrolyze,
taken by women 35-55 years old once a day for 8 weeks, maintains elasticity and
hydration while reducing signs of accelerated aging.
7. Promotes better metabolism
Bone broth is a great way to get more glutathione,
which plays an important role in nutrient metabolism and cellular regulation.
The amino acids found in broth are involved in a variety of
building and repairing muscle tissue
maintaining bone mineral density
absorption of nutrients
maintaining healthy muscles and connective tissues
The glycine in collagen helps muscle
tissue by converting glucose into usable energy. In addition, thanks to
its antioxidants, it prevents the loss of cartilage, tissue and muscle that
occurs with age.
Glutamine is another amino acid
that is essential for a healthy metabolism. It helps maintain energy
levels by delivering nutrients to our cells.
Arginine also plays a role in the breakdown of nitric oxide, which
helps improve circulation and delivers blood and nutrients to cells throughout
the body. It improves the integrity of muscles and tissues and promotes
normal wound healing.
8. Fights inflammation
The amino acids in the broth, including arginine and glycine, have
powerful anti-inflammatory effects.
Arginine in particular helps fight inflammation associated with
obesity. One study found that high blood arginine levels decreased
inflammation in overweight women.
While a certain level of inflammation is normal, chronic
inflammation can lead to a range of serious problems. This includes
cardiovascular disease, diabetes, metabolic syndrome, Alzheimer’s disease,
arthritis, and many types of cancer.
This is why it is so important to consume a variety of
9. Promotes weight loss.
Bone broth is generally low in calories, but satisfies hunger well
Studies have shown that eating broth soup on a regular basis can
help you feel fuller longer, reduce calories and lead
to weight loss over time.
What’s more, bone broth contains gelatin, which makes you feel
full. One study found that gelatin reduced hunger better than the casein
protein found in dairy products.
Another study in 53 men found that when combined with strength
training, collagen helps increase muscle mass and reduce body fat.
10. Improves sleep and brain function
The amino acid glycine, found in bone broth, helps you relax. Numerous
studies have found that glycine promotes healthy sleep.
Research has shown that 3 grams of glycine before bed
significantly improves sleep quality in people with sleep difficulties.
Taking glycine before bed helped participants fall asleep faster,
stay deeply asleep, and wake less in the middle of the night. It also
reduces daytime sleepiness and improves mental performance and memory. Consuming
broth has a similar effect.
Tips for making stock
Instead of throwing away the bones and carcass, use them to make
Try to choose chicken bones and grass-fed beef or veal.
For maximum benefit, it is recommended that you consume 1
cup of broth daily.
You can drink broth neat, but not everyone likes the taste and
texture of the broth. You can also use it as a base for soups and in
sauces and gravies.
A simple bone broth recipe
It is possible to make bone broth with only bones and meat, but
research has shown that combining animal foods and vegetables will provide more
benefits than taking them alone.
The classic broth recipe requires bones,
meat, vegetables, and water. When making beef stock, it is best to
lightly brown the meat before boiling it. Fish and poultry can be put in
Place the bones in a large saucepan and cover with water.
Add 2 tablespoons of apple cider vinegar before
cooking. This will help draw minerals and other nutrients out of the
Bring to a boil and then reduce heat, leaving on low heat for 6
hours (you can cook for longer from 10 to 24 hours). Remove foam as it
Slow cooking over low heat helps to extract all the nutrients from
Vegetables such as onions, garlic, carrots and celery can be added to the broth to increase its
After cooling, a layer of fat may form on top. This layer
protects the broth underneath. Only remove it when you are about to drink