Bone broth may have many nutritional benefits. It has a lot of nutrients and may help your bones and digestive system stay healthy, among other things.
While there isn’t a lot of research on the health benefits of bone broth, there is a lot of evidence that the nutrients it contains can be good for you.
This article talks about bone broth in more detail, gives you a recipe for it, and talks about its possible health benefits.
This forms a stock for making soups, sauces, and gravies. It can also provide a nutritious drink.
In prehistoric times, hunter-gatherers made bone broth from animal parts like bones, hooves, and knuckles that they normally wouldn’t eat.
Animal bones from chicken, pork, beef, veal, turkey, lamb, bison, buffalo, venison, or fish can all be used to make bone broth.
Making bone broth is very simple. There are many recipes online, but most people don’t even use a recipe.
You should add vinegar because it helps pull all the good nutrients out of the bones and into the water, which is what you will be drinking.
Common additions include garlic, onion, celery, carrot, parsley, and thyme. You can add these in step one.
Bone broth can be nutritious, but the precise nutritional content will depend on the bones you use.
Simmering the ingredients releases their nutrients into the water in a form your body can easily absorb.
Bone broth is easy to digest and may help prevent inflammation related to your digestive tract.
Animal tests with colitis have shown that gelatin may help protect and heal the lining of the digestive tract. However, more research is needed to confirm this.
Gelatin contains an amino acid called glutamic acid. This converts to glutamine in the body and helps maintain the function of the intestinal wall. It might help stop and heal “leaky gut,” a condition that can be a sign of a number of long-term digestive illnesses.
When the barrier between your gut and bloodstream gets damaged, things can leak from your gut into your bloodstream. This is called a leaky gut. This can lead to inflammation and other problems.
A study done on mice in 2021 also found that the amino acids in bone broth can help reduce inflammation, which may help protect the gut from damage caused by ulcerative colitis.
Many people with a variety of digestive problems may find that drinking bone broth helps for these reasons.
The amino acids found in bone broth, including glycine and arginine, have anti-inflammatory properties.
One study on mice with asthma in 2015, for example, found that when the mice took arginine by mouth, their airway inflammation and other asthma symptoms got better.
Chronic inflammation has been linked to various serious diseases, such as heart disease, diabetes, arthritis, and cancer.
Including anti-inflammatory foods in the diet, such as bone broth, may help reduce the risk of these diseases.
While cooking bone broth, collagen from bones and connective tissue breaks down into another protein called gelatin.
These include proline and glycine, which your body uses to build its own connective tissue. Tendons and ligaments connect muscles to bones and bones to each other. Tendons and ligaments are made up of connective tissue.
What’s more, bone broth has a lot less of these amino acids than supplements, which have a “therapeutic dose.”
There is some evidence that people who consume soups are less likely to develop obesity. This suggests that soups may play a role in managing weight.
There is some evidence that a high-protein diet can help people control their weight because it makes them feel full. Bone broth is high in protein.
In 2015, a study with 53 men found that taking collagen supplements along with resistance training helped them gain muscle mass and lose body fat.
However, a 2019 study found that bone broth probably doesn’t have the same amount of collagen as supplements. Also, the collagen levels and quality in bone broth will be more variable than those provided by supplements.
The amino acid glycine, found in bone broth, may help you relax. Some research has suggested that glycine may help promote sleep.
Taking 3 grams of glycine before bed greatly improved the quality of sleep in people who had trouble sleeping in an older study.
This study also found that glycine helped reduce daytime sleepiness and improve mental function and memory.
However, this source says that the amount of glycine in a cup of bone broth can range from 500 mg to 1700 mg (0 5-1. 7 g). To get the same amount of glycine as used in the study, you would have to drink 2 to 6 cups of bone broth.
Pork bone broth has become an increasingly popular health food in recent years. But is regularly drinking pork bone broth actually good for you? Let’s take a closer look at both the potential benefits and drawbacks of this traditional soup base.
What is Pork Bone Broth?
Pork bone broth is made by simmering pork bones, meat, skin and connective tissue in water for an extended period of time This allows the broth to extract nutrients, minerals and collagen from the animal parts Pork bone broth forms the basis of many classic Asian soups and stews, such as tonkotsu ramen and bak kut teh.
The long cooking time breaks down the bones and releases compounds like gelatin, amino acids and electrolytes into the broth. This gives pork bone broth a characteristically rich, thick and creamy texture compared to regular meat stocks.
Potential Benefits of Pork Bone Broth
-
Collagen: Pork bone broth is a good source of collagen, which is the most abundant protein in the human body. Collagen plays a vital role in the health and integrity of bones, skin, muscles and tendons. Consuming collagen from bone broth may help support your body’s own collagen production.
-
Anti-Inflammatory Effects: Some research indicates that the amino acids and gelatin in bone broth can reduce inflammation in the body. Chronic inflammation is linked to various diseases, so the anti-inflammatory properties of pork bone broth may be beneficial.
-
Weight Loss: With 10 grams of protein per serving, pork bone broth can help you feel fuller for longer periods of time. Replacing higher calorie snacks with this satisfying broth may support weight loss efforts. The extra protein also helps build lean muscle mass.
-
Joint Health: Pork bone broth contains compounds like glucosamine, chondroitin and hyaluronic acid that support cartilage health and may reduce joint inflammation and pain. This makes it a popular supplement among athletes.
-
Gut Health: The gelatin in pork bone broth can help heal leaky gut syndrome by lining the gut walls and preventing toxins from escaping into the bloodstream. Some of the amino acids may also reduce gut inflammation.
-
Sleep: Pork bone broth provides glycine, an amino acid associated with better sleep quality and mood. Glycine helps regulate your body’s circadian rhythms.
-
Hydration: With its high water content, pork bone broth can contribute to your daily fluid needs and prevent dehydration. Proper hydration is vital for energy, metabolism and cellular function.
Potential Risks and Drawbacks of Pork Bone Broth
However, there are some potential downsides to keep in mind as well:
-
Allergies: Pork bone broth may contain common food allergens like dairy and shellfish. Check the ingredients carefully if you have allergies.
-
Bacteria: Improperly handling and storing pork bone broth could lead to bacterial contamination and foodborne illness. Proper sanitation when making bone broth at home is crucial.
-
Medication Interactions: The minerals and amino acids in pork bone broth could possibly interact with certain medications like diuretics and blood thinners. Speak with your doctor before consuming.
-
Lead Exposure: Some studies have found high lead levels in bone broths, which may be extracted from the animal bones. Too much lead can negatively impact health, especially in children.
-
Saturated Fat: Pork broth tends to be higher in saturated fat compared to chicken or beef bone broths. This may be a concern for those with heart disease or high cholesterol.
-
Sodium: Store-bought pork bone broth often contains very high amounts of added sodium. This could increase blood pressure and cardiovascular risks. Check labels and limit intake if you need to restrict sodium.
-
Artificial Ingredients: Many pre-made pork bone broths contain additives like artificial flavors and MSG to enhance the taste. Stick to homemade bone broths or brands with clean ingredients if this is a concern.
How to Make Your Own Healthy Pork Bone Broth
Making your own pork bone broth at home allows you to control exactly what goes into it. Here is a simple recipe:
Ingredients:
- 2-4 lbs of pork neck bones, joints or knuckles
- Pork feet, skin or other connective tissue (optional)
- 2 onions, chopped
- 3 carrots, chopped
- 3 celery stalks, chopped
- 1 tablespoon apple cider vinegar
- 2 bay leaves
- 1 teaspoon whole black peppercorns
- Water to cover bones by 2-3 inches
Instructions:
-
Place all ingredients in a large stockpot and add enough water to cover by 2-3 inches.
-
Bring to a boil over high heat. Once boiling, reduce to a simmer.
-
Simmer for at least 6 hours, but up to 24 hours. Skim foam and fat from the top as needed.
-
Strain the broth through a colander to remove all bones, meat and vegetables.
-
Allow broth to cool. Store in an airtight container in the fridge for up to 5 days or freeze for several months.
When making your own bone broth, choose high-quality pasture-raised pork and organic vegetables whenever possible. This homemade pork bone broth provides you with all the potential benefits, without the additives and preservatives found in store-bought versions. Feel free to add any additional herbs or spices to customize the flavor to your liking.
The Bottom Line on Pork Bone Broth and Your Health
Pork bone broth contains an array of beneficial vitamins, minerals, collagen and amino acids that may support overall health. However, there are some potential safety issues to consider regarding bacterial contamination, lead exposure and sodium content.
Making your own broth and consuming it in moderation as part of an overall healthy diet can allow you to take advantage of the unique nutritional profile of pork bone broth. Speak with your doctor if you have any specific health conditions prior to adding it to your routine.
Ways to eat it
Even if you don’t like bone broth, you can use it to make soups, stews, sauces, and gravies.
Here’s a simple tomato sauce recipe using bone broth.
Ingredients
- 2 cups (473 mL) bone broth
- 2 cans organic tomato paste
- 2 tbsp (30 mL) extra virgin olive oil
- 1/2 tsp (2.5 mL) oregano, chopped
- 1/2 tsp (2.5 mL) basil, chopped
- 2 cloves garlic, minced
- Salt and pepper, to taste
Directions
- Place all ingredients in a medium saucepan.
- Heat over medium-high heat for 4–6 minutes, stirring occasionally.
- Turn down the heat and cover the pan. Let the sauce cook for 5 more minutes.
- You can put it in a lot of different recipes or serve it over pasta or meatloaf.
How to store broth
It’s easiest to make broth in large batches, but you can only store it safely in the refrigerator for 3–4 days.
If you need it for longer, you can freeze it in small containers and take out one serving at a time and eat it.
Is Bone Broth Healthy? Myth Busting With Dr. Nagra
FAQ
Is bone broth from pork good for you?
Which animal bone broth is healthiest?
How much collagen is in pork bone broth?
Is it okay to drink bone broth every day?