Benefits of bone broth. Harm and contraindications of beef broth

Who didn't get sick as a child? Everyone was sick! And of course, since childhood, we have known the smell of bone broth, which our grandmothers and mothers regaled us with. It is not only nutritious and tasty, but also has many useful properties. What? We will talk about this today, about the benefits and harms of bone broth, its composition and how to cook bone broth correctly and tasty!

What is bone broth

Bone broth can be made from the bones of any animal:

• Chicken,
• lamb,
• beef,
• turkeys.

Cooked with herbs and spices, it is replete with beneficial properties, fragrant and nutritious. It can be used as an independent dish, as well as used to prepare soups, meats and sauces, making their taste spicier and richer.

Benefits in bone broth

Bone broth contains the following amino acids:

• arginine,
• proline,
• glycine,
• and glutamine.

They help in production. collagen, restore reproductive health and muscle tissue, relieve insomnia and protect mucous membranes.

Bone broth also contains gelatin and collagen, which help strengthen bones and teeth and prevent bone loss.

Bone broth - 17 health benefits

Studies have proven that eating bone broth can significantly improve your health, as it has many health benefits. What? Let's find out!

1. Restores the walls of the intestinal mucosa

   leaky gut syndrome- a disease that occurs due to malnutrition. With such an ailment, the intestinal walls are destroyed, and holes begin to form in them, through which food can enter the bloodstream. Bone broth contains gelatin, which promotes mucosal repair, thereby eliminating "gaps" in the intestines, and reducing the risk of diarrhea, constipation and other digestive problems.

2. Has an anti-inflammatory effect

   Bone broth has an anti-inflammatory effect, due to the presence of amino acids in its composition. proline, glycine, and L-arginine .

3. Relieves joint pain

   Bone broth contains chondroitin sulfate, glucosamine, collagen, proline and glycine . The presence of these minerals gives bone broth the ability to relieve joint pain, as well as relieve the symptoms of arthritis, rheumatism, and osteoporosis.

4. Helps in treating colds and flu

   This is the best-known benefit of bone broth: thanks to its minerals and beneficial elements, drinking it during a cold or flu helps to get rid of these ailments and prevent their further occurrence.

5. Improves the functioning of the digestive system

   Bone broth contains gelatin, which aids in the elimination of toxins and excess fluid, and helps relieve symptoms of stomach disorders such as bloating, gas, cramps, and indigestion.

6. Has a rejuvenating effect

   Collagen, which is part of the broth, increases the elasticity of your skin, thereby preventing the appearance of wrinkles and flabbiness of the skin, as well as relieving you of cellulite.

7. Relieves insomnia

   Do you suffer from insomnia and toss and turn from side to side all night? Drinking bone broth can help you resolve this issue. He contains glycine which is responsible for healthy and restful sleep.

8. Strengthens the immune system

   The presence of amino acids like arginine, glutamine and cysteine ​​in bone broth helps to improve immunity and reduce the risk of various diseases.

9. Stimulates hair and nail growth

   Bone broth is rich in gelatin and collagen, which stimulate the growth of hair and nails, as well as strengthen their structure.

10. Removes toxins from the liver

    Our liver is under constant attack of toxins and toxic substances. Bone broth improves liver function and helps flush out harmful substances from the body.

11. Improves the functioning of the nervous system

    Glycine, which is part of the broth, improves the functioning of the nervous system, and also initiates the work of nerve cells, strengthening memory.

12. Helps fight cancer

    Bone broth can ease your pain during chemotherapy by boosting your immune system and repairing muscle tissue.

13. Supports the health of the baby and mother during pregnancy

    Bone broth is rich phosphorus, magnesium, and calcium. These minerals contribute to the development of the baby's bone structure in the womb, while collagen and gelatin support and strengthen joints and connective tissues during pregnancy.

    Improves cardiovascular health

    The presence of collagen in bone broth gives it its ability to support heart and cardiovascular health.

14. Supports the health of the endocrine glands

    Bone broth contains essential minerals, vitamins, and amino acids to support adrenal health.

healthy bone broth recipe

The recipe for making bone broth is very simple and easy to follow. You can use it as an independent dish, or use it to prepare soups, sauces, side dishes, and meat dishes.

We will need:

• 2 medium sized carrots;
• 1 onion;
• 2 celery stalks;
• 2 tbsp. spoons of apple cider vinegar;
• greens to taste;
• salt;
• pepper;
• 2 cloves of garlic;
• 2 chicken legs;
• 1 kg of bones (any).

Cooking method:

1. Before cooking the broth, bones, especially chicken bones, must be placed in the oven for 30 minutes at a temperature of 180C. After the time has elapsed, transfer the bones to a saucepan, cover with water, add apple cider vinegar, and leave for 20-30 minutes.
2. Chop the vegetables, except for the garlic, and add them and all the spices to the pot.
3. Bring the mixture to a boil over medium heat. As soon as the broth boils, reduce the heat. During the first few hours on low heat, remove impurities and substances that float on the surface of the broth with a spoon.
4. Half an hour before full readiness, add chopped parsley and garlic to the broth, and mix well.
5. When the broth is ready, cool it and strain it through a strainer to remove the vegetables and bones. Pour the bone broth into jars for easy use and storage. The shelf life of the finished broth is 5 days at a temperature below 18C.

We hope that you have learned a lot of new and useful things about bone broth, and in the future it will definitely become part of your diet!

What else is useful?

Although our grandmothers did not know about the nutritional properties of cooked foods, they were confident in their health benefits. Any part of an animal that cannot simply be eaten, such as bones, skin, legs, tendons, ligaments, etc., can be used to make a soup-like bone broth.

Feeding the female body

Pregnant women and breastfeeding mothers should consume bone broth every day, as their body has a special need for important minerals. The broth also has a positive effect on the blood. Glycine promotes the synthesis of hemoglobin, bile salts, and various other chemicals in the body.

Maintaining a Healthy Digestive System

Gelatin, derived from the collagen in the bones, aids in the rapid digestion of the broth. And it helps to restore the health of the small intestine. The broth increases the function of digestive juices and protein metabolism. Thus, the body can easily digest and absorb protein. Therefore, in the diet of people with food sensitivities, intolerances and gastrointestinal disorders, bone broth should always be included. The amino acid glycine also aids in digestion and the secretion of gastric juice.

Increased brain function

The vitamins and minerals contained in this superfood improve blood counts, blood quality and circulation in general. This ultimately leads to improved brain function. The wonderful amino acid glycine plays an important role in the functioning of the central nervous system. It regulates mood, improves memory, and also promotes mental alertness. In addition, it has a calming effect on the brain, which ensures sound sleep. The amino acid proline releases plaque (cholesterol) attached to the walls of blood vessels. Thus, all this reduces the chances of congestion in the heart and blood vessels, and also stimulates blood flow.

Slowing down the aging process

Aging leads to a decrease in the production of collagen - the main component of hair, skin and nails. Nutrients from the broth will help significantly improve the condition of your hair. Proline reduces cellulite and makes skin soft and smooth. If you want to have wrinkle-free skin and strong hair, use bone broth.

Strengthening the immune system

The broth will help to cope with food intolerances and allergies. It helps with leaky bowel syndrome, as the gelatin in the broth fills cracks and holes in the intestinal lining. Ultimately, it helps prevent autoimmune diseases. The amino acid arginine enhances the function of the immune system and promotes wound healing. In addition, this substance helps to repair damaged liver cells.

Strengthening the function of the kidneys and adrenal glands

According to Chinese medicine, the nutrients found in bone broth help improve kidney and adrenal function. The hormones produced by these glands help maintain our health (physical and mental). As you know, the kidneys help to get rid of the toxins that accumulate in our body. The amino acid glycine stimulates the detoxification process in your body.

Saturation of teeth with minerals

Rich in calcium, the broth strengthens teeth and prevents cavities. It even contributes to the saturation of the teeth with minerals.

Strengthening bones

Minerals such as calcium and magnesium contribute to the formation of healthy bones. They play an important role in the healing of broken bones and can make your bones strong.

Stimulation of the production of essential elements

Arginine promotes the production of sperm and growth hormone.

Muscle strengthening

Glutamine improves metabolism and promotes muscle building, while glycine prevents rupture of muscle fibers. The broth can be stored in the refrigerator for up to a week. You can use it to flavor soups and risottos, or to cook cereal dishes. You can also use it to make gravies and sauces. Bone broth is a superfood that tastes and benefits no other food can match.

How to choose a soup set (video)

The benefits of bone broth have been known for a long time, and its recipes have been passed down from generation to generation. Everything is simple. It is easy to prepare, and at the same time it is very useful.

What is bone broth?

Bone broth is made from boiling animal bones and connective tissues. This nutrient liquid is used to make soups, sauces and gravies. Recently, it has become popular as a healthy drink.

You can make bone broth using bones from beef, pork, lamb, venison, turkey, chicken, or fish.

Benefits of bone broth

1. Vitamins and minerals

Animal bones are rich in calcium, magnesium, potassium, phosphorus and other trace elements - substances that are essential for building and strengthening your own bones. Bone marrow contains vitamins, A, K2, zinc, iron, boron, manganese, selenium, omega-3 and omega-6 fatty acids.

Animal bones contain collagen, which turns into gelatin when cooked and provides several important amino acids.

As the bones simmer, these nutrients are released into the water.

2. Helps the digestive system

Scientists have found that overall health is largely dependent on the health of the gastrointestinal tract. The benefit of bone broth is that it is highly digestible and can aid in the digestion of other foods.

Bone broth gelatin naturally attracts and retains fluids. It binds to water in the gastrointestinal tract and helps food move through the intestines more easily. In addition, studies in rats have shown that it can protect and heal the lining of the gastrointestinal tract.

Bone broth is beneficial for people with gastrointestinal problems.

3. Helps Fight Inflammation

The amino acids in bone broth, including glycine and arginine, have strong anti-inflammatory effects. Arginine, in particular, fights inflammation associated with obesity.

Chronic inflammation can lead to a number of diseases: cardiovascular disease, diabetes mellitus, metabolic syndrome, arthritis, Alzheimer's disease, and many types of cancer.

The benefits of bone broth. Photo: unsplash.com/Matthew Hamilton/CC0 Public Domain

4. Improves Joint Health

Collagen is the main protein found in bones, tendons and ligaments. During cooking, collagen is converted into another protein - gelatin. Gelatin contains amino acids important for joint health.

Proline and glycine are used by the body to create its own connective tissue. Bone broth also contains glucosamine and chondroitin. Studies have shown that these substances can reduce joint pain and symptoms of osteoarthritis.

5. Helps in weight loss

Bone broth is typically low in calories, yet highly nutritious. The benefits of bone broth for weight loss will be noticeable over time.

The gelatin in bone broth leads to a feeling of satiety. Studies have shown that regular intake of bone broth increases satiety, reduces calorie intake, and results in weight loss over time.

6. Improves sleep and brain function

Bone broth contains the amino acid glycine, which helps to relax. Numerous studies have shown that glycine improves sleep quality.

Participants in one study took glycine before bed. It helped them fall asleep faster, maintain deeper sleep, and wake up fewer times during the night. This study also showed that glycine reduced daytime sleepiness and improved memory and other mental functions.

Bone broth preparation

To make bone broth, you need bones, water, and vinegar. You can follow the following recipe.

Ingredients:

• 4 liters of water;
• 2 tablespoons of apple cider vinegar;
• 1–2 kg of animal bones;
• salt and pepper for taste.

The benefits of bone broth. Photo: pixabay.com/solucionindividual/CC0 Public Domain

Cooking:

1. Place all ingredients in a large saucepan.

2. Bring to a boil.

3. Reduce the temperature, but so that the boil remains. Boil 12-24 hours. The longer you cook, the better the taste and nutritional value of the broth will be.

4. Let the broth cool down. Strain it to remove all small bones.

To maximize the benefits of bone broth, use different types of bones: with bone marrow, joints, leg bones. The addition of vinegar is very important because it helps extract all the nutrients from the bones into the broth you will be drinking.

You can add vegetables, herbs and spices to enhance the flavor of the broth.

Garlic, onions, celery, carrots, parsley and thyme will complement the broth well. They can be added at the beginning of cooking.

How to store and use the broth?

The broth can be stored safely in the refrigerator for up to 5 days. To keep bone broth longer, you can pour it into small containers and freeze it. Reheat in batches as needed.

There is no one-size-fits-all solution to how often you should drink bone broth. Many recommend drinking 1 cup of bone broth daily.

Not everyone likes the texture and mouthfeel of bone broth on its own. Therefore, it can be used to make soups, sauces and gravies.

Bone broth is considered the most budgetary. Indeed, bones cost a penny compared to meat and belong to the products of the lowest category. But our mothers and grandmothers had a completely different opinion about bone broth and did not doubt the benefits of bone broth.

Now science has studied, calculated and analyzed everything or almost everything. The bone broth was not left out. And it turned out that bone broth is very useful for humans. Why bone broth is useful, who needs to pay attention to it and be sure to include it in their menu will be discussed in this article.

What is bone broth

Bone broth is a broth made from bones. Bones can be very different: animal, bird or fish. In our country, animal and poultry broths are more popular. In Asian countries - fish bone broth. Of course, meat broths are also cooked there.

Bone broth is used not only for cooking first courses. Use it for stewing vegetables, meat, cooking sauces.

Benefits of bone broth

Bone broth simmered for several hours can be beneficial from boosting immunity to… keeping us young. It is hard to imagine that a simple broth, made mainly from bones alone, is so useful for the human body. And everything is explained by its composition. So what's good about bone broth?

important minerals. Bone broth is a rich source of important minerals such as calcium, magnesium, phosphorus, and potassium. And in an easily digestible form. It also contains other elements necessary for humans: silicon, sulfur and more.

collagen and protein. Bone broth is rich in protein, and it does not dissolve in liquid. The main component of the broth is gelatin. When boiled, it is extracted from bones, tendons, cartilage and ligaments.

Amino acids. Bone broth contains three important amino acids: proline, arginine, and glycine.

All three of these amino acids help reduce joint pain and inflammation.

Proline is involved in the formation of cellular structure, strengthening them. This amino acid is one of the important constituents of collagen. A strong collagen structure is a reduction in the appearance of cellulite, an improvement in the condition of the skin, vascular walls.

Glycine cleanses the body of harmful substances in the body, i.e. participates in the detoxification of the body, participates in the synthesis of collagen. Glycine also takes part in the process of digestion and secretion of gastric juice. In addition, glycine, which has soothing properties, will help you sleep better.

The amino acid arginine helps maintain strong immunity, cleanses the liver of harmful toxins, and is a direct participant in the production of growth hormone - somatropin.

Benefits of bone broth

Joint protection. Bone broth contains glucosamine and chondroitin, which help with joint pain and reduce inflammation. In addition, bone broth, as described above, contains amino acids, which also have anti-inflammatory properties.

It takes a long time to take supplements with glucasamine to maintain healthy joints. But bone broth contains this substance in excess. Unlike pills, bone broth contains many other beneficial substances that help keep joints healthy.

Chondroitin sulfate, found in bone broth, may help prevent conditions like osteoarthritis.

Stronger bones. Calcium, magnesium, phosphorus are the main "builders" of the skeletal system. Bone broth contains an abundance of these elements. In addition to these elements, there are other substances in the broth that play an important role in the formation of bones. Due to the presence of gelatin in the broth, this is reflected in the condition of the hair and nails. They become stronger and healthier.

Immune Support. Bone broth contains minerals in very high concentrations. The bone marrow found in bones can help boost the immune system.

Bone broth is great for recovering from an illness. That is why during the period of influenza, SARS, after operations, doctors recommend drinking chicken broth.

It is scientifically proven that chicken bone broth has healing properties and alleviates the course of the disease. After all, all the nutrients in the broth are presented in an easily digestible form and a weakened body does not need to spend a lot of energy to digest it.

Chicken broth contains the amino acid cysteine, which helps loosen mucus and remove it from the lungs and bronchi. For a better effect, you can cook bone chicken broth (at least 4 hours) with a lot of pepper.

For digestion. Bone broth is very useful for leaky gut syndrome. Our health directly depends on the state of our gastrointestinal tract. Many of our modern diseases come from an inappropriate and unbalanced structure of microorganisms in the digestive system, an unbalanced diet. We eat too many high-sugar foods and too few of the healthy and healthy ones.

Bone broth is great for healing and "sealing" the intestines. It is easily digested, promotes healing of intestinal tissues, normalizes digestion, and contains valuable nutrients.

Gelatin, which is the main constituent of bone broth, is a hydrophilic colloid. It attracts and retains fluids, including digestive juices, thereby supporting proper digestion and suppressing infection caused by viruses and bacteria.

Look younger. Bone broth is a rich source of gelatin. It nourishes the connective tissues and helps prevent premature sagging of the skin and the appearance of cellulite. Proline, which is found in the broth, is necessary for the production of collagen.

Economical. Yes, this is also not a small benefit of bone broth for saving the family budget. What's more, it's good for health.

Damage to bone broth

Bone broth may be harmful for those who have a food intolerance to meat broth in general or from any one type of meat.

In addition, it should be taken into account that many farmers and livestock farms give animals and birds antibiotics and drugs for faster weight gain. Buying bones in the market will not save either. Frequent households also use antibiotics. Therefore, the first broth, after boiling for 30 minutes, is better to drain and fill the bones with new clean water. During this time, antibiotics are released from the bones and pass into the broth.