When someone tells you to “clean your plate”, bones usually aren’t included.
However, for certain individuals, the true delight in a meal lies within the bones—or more precisely, what they contain.
Beef stock, previously a simple household essential, has
has seen a significant rise in popularity recently
, championed as a superfood by celebrities and
wellness
influencers.
Stars such as Salma Hayek and
Gwyneth Paltrow
are said to be devoted to it for both beauty and wellness, whereas the late basketball icon
Kobe Bryant
Used it as part of their pre-game meal.
However, bone broth is not a recent find—it has roots in prehistoric cuisine, traditional Chinese medicine, and folk remedies across the globe.
What precisely is bone broth, and does it really live up to all the buzz surrounding it?
This richly nutritious liquid, often referred to as stock, is created by slowly cooking animal bones along with their associated connective tissues like cartilage and tendons over a period of 12 to 48 hours.
This long-cooking method draws out nutrients like
collagen
, amino acids and minerals into the liquid. This yields a robust, umami-packed broth that can be enjoyed on its own or utilized as a foundation for soups, sauces, and stews.
Although commercially produced bone broth is handy, making your own at home provides more control over the components used and usually enhances the nutritional benefits. Common elements consist of bones from sources like chicken, beef, or fish, along with water, vinegar (which aids in drawing out minerals), and an assortment of herbs and veggies for taste.
Skin benefits
Bone broth is lauded for its collagen content—the protein that makes up connective tissues in the skin, cartilage, tendons, and bones. This component is believed to enhance joint mobility and diminish indications of aging in the skin.
Several studies indicate that hydrolyzed collagen (an easily absorbed form resulting from breakdown) might enhance skin elasticity and moisture levels, as well as decrease wrinkle appearance. Additional findings propose that it could alleviate joint discomfort and rigidity, particularly for individuals suffering from osteoarthritis.
Nonetheless, many of these investigations center around collagen supplements. Even though bone broth is frequently promoted as a collagen-packed superfood, research indicates that it doesn’t provide sufficient collagen levels to achieve the outcomes observed in clinical trials involving supplements. Rather, consuming a well-rounded diet abundant in proteins, Vitamin C, and beneficial fats is consistently associated with better collagen generation.
Big claims, little evidence
Amino acids like glutamine, glycine, and arginine found in bone broth are believed to aid in maintaining the health of your gut lining and boosting your immune system. Specifically, glutamine could assist in healing the intestinal walls and preventing “leaky gut,” which occurs when substances leak through a compromised gut barrier leading to possible inflammation.
Certain researchers also propose connections involving
gut health
And conditions like autism, ADHD, depression, and schizophrenia — although this is an area that remains contentious and lacking sufficient research.
Broth made from bones contains few calories yet is rich in protein, which makes it satisfying and possibly beneficial for controlling your weight. Additionally, it helps keep you hydrated and offers electrolytes such as sodium, potassium, and magnesium—elements that can be especially advantageous when you’re unwell or recuperating.
Certain findings suggest that the components within bone broth, particularly amino acids, might help decrease inflammation and boost immune response. Nonetheless, current studies involving humans regarding the specific advantages of consuming bone broth remain scarce. Despite this, there are possible hazards associated with incorporating it into your dietary habits that should be evaluated beforehand.
Heavy metal
Since animal bones have the potential to build up heavy metals like lead, cooking them slowly over time might result in these metals transferring into the stock. Although research findings vary, the likelihood could hinge on where the bones come from and their overall quality.
Drinking bone broth containing high amounts of heavy metals may lead to various health issues, such as mild symptoms like headaches, nausea, and fatigue. However, more severely, these heavy metals have the potential to cause lasting harm to your organs over time.
Studies examining heavy metals in bone broth have yielded inconsistent findings. Due to variations in preparation methods, determining the precise nutritional profile of different broths is challenging. A significant number of commercially available bone broths possess elevated amounts of sodium, potentially leading to increased health risks.
blood pressure
And stress the heart and kidneys. Review labels or prepare your own to manage the sodium levels.
Bone broth includes glutamate, an amino acid that occurs naturally and might lead to feelings of anxiety, restlessness, or headaches in certain individuals; however, most evidence supporting these claims comes from personal accounts rather than scientific studies.
Incorrect storage or preparation of bone broth may result in bacterial contamination, potentially causing gastrointestinal issues with symptoms like nausea and diarrhea. Be sure to quickly chill or freeze the broth once prepared, and always heat it completely prior to eating.
Homemade bone broth can serve as a nutritious and delicious enhancement to your meals, particularly when crafted using top-notch components. It provides hydration, plenty of protein, and robust flavor. However, it shouldn’t be considered a magical remedy; its health advantages might not be as dramatic as claimed.
If boosting collagen is your aim, then adopting a nutritious and well-balanced dietary approach is key. Concentrate on consuming ample amounts of proteins, whole grains, fruits, and veggies—these foods supply essential nutrients required for your body’s natural production of collagen.
Aside from your current commitments, maintaining healthy lifestyle practices is crucial as well. Ensure you get adequate restful sleep each night (typically seven to nine hours), handle stress effectively, steer clear of tobacco use, and apply sunscreen to safeguard your skin.
Although bone broth might provide certain advantages, the research backing its effectiveness for boosting collagen levels remains inconclusive. View it as part of a balanced approach to wellness rather than an all-encompassing solution.
Dipa Kamdar serves as a Senior Lecturer in Pharmacy Practice at Kingston University.
The article was initially published by The Conversation and is being republished here under a Creative Commons license. You can read the original piece.
original article
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