top of page
  • Taylor Richter, RDN, LD

Bone Broth: Exploring Its Benefits and Our Go-To Recipe for Ultimate Flavor

Updated: Nov 28, 2023

Over the past few years, there's been a lot of talk about bone broth. Could it be the magic bullet we are all looking for? Is it worth it? Well, the truth is, it won’t be the thing that magically fixes all of your health problems. Bummer! That said, it is more than just another fad. Bone broth has a lot of supportive nutrients that can benefit you in ways you never have imagined! In this deep dive, let's explore the intricate nutritional profile that makes bone broth a true superfood.


Amino Acids & Protein

The true magic of bone broth lies within its rich supply of amino acids, the fundamental building blocks of proteins. Collagen, the main protein in bone broth, brings forth a wealth of amino acids, each with distinct benefits.

  • Glycine- a notable amino acid found in bone broth, recognized for its potent anti-inflammatory properties. In addition to aiding digestion, it actively contributes to muscle repair and plays a role in maintaining the stability of the nervous system.

  • Proline- another amino acid abundant in bone broth, assumes a crucial role in cartilage formation. Its presence is instrumental in enhancing joint health and providing relief from discomfort.

  • Hydroxyproline- a key player in collagen production, is an essential component that ensures the maintenance of skin elasticity and overall tissue integrity. Despite operating silently, it is a nutrient that demonstrates effective functionality.


In an added bonus, each of these amino acids help to build proteins within the body. Bone broth not only produces these beneficial amino acids but uses them to create more protein within the body. Protein can be helpful for blood sugar regulation, gut health and immune function.


Immune System Support

Beyond amino acids, bone broth is armed with immune-boosting nutrients, making it a multifaceted powerhouse.

  • Arginine- a nutrient that plays a significant role in supporting immune function and contributing to the essential process of wound healing. Its impact extends beyond being a mere nutrient; it serves as a potent force in the body's healing processes.

  • Glutamine- assumes a central role by providing essential energy to immune cells and ensuring the structural integrity of the intestinal lining. This amino acid takes on a pivotal position in maintaining the overall health of the immune system.

  • Cysteine- a precursor to the antioxidant glutathione, which plays a critical role as a guardian. Its primary duty is to shield cells from the adverse effects of oxidative stress.


Gut Health

Gelatin and collagen, the synergistic components in bone broth, play a crucial role in promoting gut health. These compounds reinforce the mucosal lining, serving as a protective barrier against the well-known "leaky gut" syndrome. In this capacity, bone broth emerges as a key player in facilitating optimal nutrient absorption and promoting overall digestive well-being.


Joint and Bone Support

Just like the name implies, bone broth is made of bones. Therefore, it is no surprise that because you are essentially consuming nutrients from another animals bones, your body is able to take take those compounds and use them to strengthen and maintain your own bones and joints.


Bone Broth for Building Muscle?

An important note: bone broth does not contain all the essential amino acids. Notably, bone broth is low in leucine, an essential amino acid needed to maintain and gain lean muscle mass. Maintaining lean mass as you age is an important component for resilience against infection and injury.


The bottom line: don't make bone broth your go-to protein source day in and day out. Choose minimally processed animal protein to ensure you get the amount of leucine needed to support your lean body mass.


Pro tip: add chicken or beef to your bone broth to make a soup that is rich in a variety of amino acids!


Conclusion

Bone broth stands out for a reason – it's not just a passing trend but a nutritional powerhouse. Packed with amino acids, protein, and benefits for the immune system, gut, joints, and bones, it lives up to the hype.


Whether you prefer sipping it on its own or adding it to tasty soup recipes, including bone broth in your diet can bring multiple advantages. Try out our go-to Chicken Lemon Soup recipe to seamlessly incorporate bone broth into your winter routine!






bottom of page