Rooted in ancient culinary traditions, bone broth, a nutrient-dense liquid made by simmering animal bones and connective tissues, is praised for its benefits to digestive health, joint function, skin elasticity, and overall well-being.

Rich Source of Nutrients

Bone broth is a powerhouse of essential nutrients, including calcium, magnesium, potassium, and phosphorus. These minerals leach from the bones during the cooking process, creating a broth that supports bone health and proper cellular functions. Additionally, bone broth contains collagen, a structural protein crucial for maintaining the integrity of skin, joints, and connective tissues.
Collagen breaks down into gelatin when cooked, which provides amino acids such as glycine, proline, and hydroxyproline. These amino acids contribute to healthy tissue repair and inflammation reduction, making bone broth particularly beneficial for athletes and when recovering from injury.

Supports Digestive Health

Gelatin, derived from collagen, helps seal the lining of the digestive tract, which may be beneficial if you are suffering from conditions such as leaky gut syndrome or irritable bowel syndrome (IBS). According to a study published in the journal Pathogens, glycine, an amino acid abundant in bone broth, can support the repair of damaged intestinal walls and promote the growth of healthy gut bacteria.
Bone broth is also easy to digest and provides a soothing option for those with sensitive stomachs or recovering from illness. Its hydrating nature and nutrient density make it an excellent choice for enhancing nutrient absorption.

Promotes Joint and Bone Health

The glucosamine and chondroitin found in bone broth are compounds commonly associated with joint health supplements. These naturally occurring substances help reduce inflammation and provide structural support to joints, potentially alleviating symptoms of arthritis and improving mobility.
Calcium, phosphorus, and magnesium contribute to maintaining strong bones. By consuming these minerals in liquid form, the body can more readily absorb and utilize them, supporting skeletal integrity over time. Regular consumption of bone broth may also help prevent or manage osteoporosis, a condition characterized by weakened bones and increased fracture risk, by supplying essential nutrients that promote bone density and strength.

Enhances Skin Elasticity and Hair Strength

Collagen-rich foods can improve skin elasticity, hydration, and overall appearance. According to research published in the journal Skin Pharmacology and Physiology, consistent collagen supplementation may reduce the appearance of wrinkles and increase skin firmness.
Bone broth may also contribute to healthier hair and nails. The amino acids and trace minerals in the broth strengthen keratin structures, encouraging growth and resilience.

Boosts Immune Function

Bone marrow, often included in the broth, contains lipids and compounds that support white blood cell production. Additionally, the broth’s hydrating and soothing properties can help during colds or flu, making it a staple in traditional remedies.

How to Incorporate Bone Broth Into Your Diet

Bone broth can be enjoyed on its own, seasoned with herbs and spices for added flavor, or used as a base for soups, stews, and sauces. It’s also a great addition to grain dishes, where it can replace water for cooking, infusing additional nutrients and taste. Homemade bone broth is easy to prepare by simmering bones (such as chicken, beef, or fish) with water, vinegar, and vegetables for several hours.

Incorporating bone broth into your daily routine can be a simple yet impactful step toward better well-being. For an easy-to-follow recipe, start with Chef Leilani’s delicious bone broth recipe available on the VELL app.

Note: While bone broth made from meat offers many health benefits, it may not be suitable for everyone as it contains purines. Purines are compounds that break down into uric acid in the body.
If you suffer from gout or kidney disease you should consume in moderation as it can increase uric acid levels, and consider making vegetable-based broths as an alternative.

Sources

• Bello, A. E., & Oesser, S. (2006). “Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: A review of the literature.” Current Medical Research and Opinion, 32(3), 503-508.
• Vitetta, L., et al. (2013). “The gastrointestinal microbiome and its role in digestive health and disease: A focus on gut inflammation.” Pathogens, 2(4), 606-626.