29 Oct The Beauty of Bone broth – Its benefits + recipe (with secret super food)
This could be the one thing missing from your healthy diet, it’s bone broth.
The benefits of broth or stock extend far beyond the comforting soup or stew given to the ill all around the world. It is not only inexpensive to make but has many advantages to health. For instance, chicken soup, has been reported to help with boosting the immune system and decreasing the length of a cold (1). Not only that, broths contain lots of nutrients including collagen. This is the main component of connective tissue on our body including: skin, bones, tendons and ligaments.
Our ancestors instinctively knew it had value but backing it up with science gives their knowledge more credence and us more reason to consume it.
Here are just some of the potential benefits of consuming bone broth:
Improved skin appearance and reduction of wrinkles
Supports connective tissue
Provides building blocks for hair growth and condition
Protects the heart
Blood sugar balancing
Source of minerals
These claims come from studies done on each of the many nutrients broth contains including collagen, gelatin, glycine and minerals:
In studies, Collagen has the potential to improve the appearance of wrinkles (2). With one particular study done in the Department of Dermatology in Germany recording that supplementation with collagen increased skin elasticity levels significantly (3). They also noticed an improvement in the moisture of skin.
Healthy skin functions and healthy skin appearance rely on a sufficient supply of essential nutrients and broths have these in abundance. Seeing as how we often use face creams containing collagen, it makes sense to add it to our diet to ensure we have the raw materials needed for beautiful skin.
Gelatin is also found in broths as cooked collagen fibres break down to create it. It is protein rich and has some very clear advantages. Consuming gelatin boosts our collagen levels and can help balance out certain proteins potentially leading to benefits for the cardiovascular system (4). It can also help to heal the gut and prevent ulcers (5) in addition to increasing hair growth and fullness (6).
Because it’s protein rich, gelatin contains the amino acid glycine, which is the main building block in collagen. Glycine functions not just as a neurotransmitter in the body but it has also been implicated in blood sugar management and therefore may help with insulin sensitivity (7). It can also help with digestion as it may aid stomach acid secretion. And the benefits continue as glycine has also been implicated in improving sleep, especially when taken in the evening (8).
Another reason to include broth in your life is because bones are a good source of minerals including Calcium, Magnesium, Copper, Zinc and more (9). To get the most of these minerals, it’s a good idea to add vinegar the broth to help breakdown and extract them.
And now for the secret ingredient: ♥ Seaweed ♥
Above all, by adding seaweed to the broth, it boosts the nutrient profile further, packing in even more nutrition. Plus, this can be an easy in for seaweed which many people often struggle to include it in their diet.
Nutritionally, seaweed is so fantastic as it is high in:
- Vitamins A, B, C, E
- and Iron (9)
And, it contains many other bioactive compounds that can have a positive effect on the body (10).
Try the recipe below to get some or all of the possible benefits mentioned above.
Note: As seaweed contains high levels of Iodine, please exercise caution if you have issues with your thyroid. Talk to you Doctor if you have any concerns.
Bone broth + Secret Ingredient
- Slow cooker
- 2 free range chicken carcasses
- 6 chicken feet
- 3 chicken necks
- 2 tbsp vinegar of choice (this is essential to extract the minerals from the bones)
- 2 carrots
- 1 onion
- 1 stick of celery
- 1 head of garlic skin removed
- 5 litres filtered water enough to cover the bones and fill to the top of the slow cooker
- 1 bunch herbs including: sage,thyme, parsley, bay...
- 1 frond seaweed: dried kelp/kombu
- Place all ingredients except herbs and seaweed, if using, into your slow cooker. Pour enough water to cover the bones and fill to the top to make as much broth as possible.
- Cook on low for 12-48 hours.
- 20 minutes before you turn off your slow cooker, add the herbs and seaweed. This is to preserve the nutrients.
- Once finished and slightly cooled strain the liquid and decant into containers for the fridge and freezer.
- Rennard, B., Ertl, R., Gossman, G., Robbins, R. and Rennard, S. (2000). Chicken Soup Inhibits Neutrophil Chemotaxis In Vitro. Chest, 118(4), pp.1150-1157.
- Proksch, E., Schunck, M., Zague, V., Segger, D., Degwert, J. and Oesser, S. (2014). Oral Intake of Specific Bioactive Collagen Peptides Reduces Skin Wrinkles and Increases Dermal Matrix Synthesis. Skin Pharmacology and Physiology, [online] 27(3), pp.113-119. Available at: https://www.ncbi.nlm.nih.gov/pubmed/24401291.
- Proksch, E., Segger, D., Degwert, J., Schunck, M., Zague, V. and Oesser, S. (2014). Oral Supplementation of Specific Collagen Peptides Has Beneficial Effects on Human Skin Physiology: A Double-Blind, Placebo-Controlled Study. Skin Pharmacology and Physiology, 27(1), pp.47-55.
- Ganguly, P. and Alam, S. (2015). Role of homocysteine in the development of cardiovascular disease. Nutrition Journal, [online] 14(1). Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4326479/.
- Samonina, G., Lyapina, L., Kopylova, G., Pastorova, V., Bakaeva, Z., Jeliaznik, N., Zuykova, S. and Ashmarin, I. (2000). Protection of gastric mucosal integrity by gelatin and simple proline-containing peptides. Pathophysiology, [online] 7(1), pp.69-73. Available at: https://www.sciencedirect.com/science/article/abs/pii/S0928468000000456.
- Morganti, P., Fabrizi, G., James, B., & Bruno, C. (1998). Effect of gelatin-cystine and serenoa repens extract on free radicals level and hair growth. Available at: https://www.researchgate.net/publication/294672324_Effect_of_gelatin-cystine_and_serenoa_repens_extract_on_free_radicals_level_and_hair_growth
- González-Ortiz, M., Medina-Santillán, R., Martínez-Abundis, E. and Reynoso von Drateln, C. (2001). Effect of Glycine on Insulin Secretion and Action in Healthy First-Degree Relatives of Type 2 Diabetes Mellitus Patients. Hormone and Metabolic Research, [online] 33(6), pp.358-360. Available at: https://www.ncbi.nlm.nih.gov/pubmed/11456285.
- Yamadera, W., Inagawa, K., Chiba, S., Bannai, M., Takahashi, M. and Nakayama, K. (2007). Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes. Sleep and Biological Rhythms, [online] 5(2), pp.126-131. Available at: https://onlinelibrary.wiley.com/doi/epdf/10.1111/j.1479-8425.2007.00262.x.
- Sarko, J. (2005). Bone and Mineral Metabolism. Emergency Medicine Clinics of North America, 23(3), pp.703-721.
- Wells, M., Potin, P., Craigie, J., Raven, J., Merchant, S., Helliwell, K., Smith, A., Camire, M. and Brawley, S. (2016). Algae as nutritional and functional food sources: revisiting our understanding. Journal of Applied Phycology, [online] 29(2), pp.949-982. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5387034/.