Underrated Foods That Have Major Health Benefits
Eating healthy foods feels great until you get bored and want to change the items on the menu. Are the options limited to the same old kale, avocados, chia seeds, and quinoa? Certainly not. You can include the all-new bone broth to enjoy its holistic benefits. Well, it’s not new; the Chinese used it 2,500 years ago to improve renal and digestive functions.
Until recently, it was not being prepared and consumed regularly in U.S. households because of its long cooking time. Bone broth is prepared by simmering the bones and meaty joints in water for a few hours. This broth is different from a stock, as the cooking time of broth is longer. You can use the bone broth for making soups, risottos, or stews, just like a stock.
It is essential during the recovery periods following surgery. Recent studies indicate that drinking bone broth regularly has significant health benefits. To get the most nutritional value out of this underrated food, pay close attention to the recipes and types of bones you use. Joint bones, feet, and knuckles make high-calorie and densely nutritious bone broth. The nutrition extraction from the bones is greatly enhanced when you add acidic ingredients to the bones and cook them slowly for at least 8 to 10 hours. You can also add herbs and vegetables during the last hour of cooking to make them more nutritious and flavourful.
MAJOR HEALTH BENEFITS OF CONSUMING BONE BROTH REGULARLY
Anti-aging
Bone broth is rich in collagen, a protein that makes up 80% part of our skin, bones, and cartilage. When bone broth is prepared in a slow cooker, the collagen released from the bones is broken down into amino acids like glutamine, gelatin, and glycine. Gelatine is beneficial to joint health, brain health, and skin elasticity.
Collagen is a protein that is naturally produced in our bodies. As we age, the production of collagen declines by about 1.5% every year after the age of 25. Consuming 10 ounces of bone broth on a regular basis raises plasma levels of amino acids, proline, and glycine rise, aiding in the natural production of collagen in the body.
According to research, collagen is especially beneficial for postmenopausal women because it promotes bone mineral density. It promotes lean mass muscles when taken in combination with resistance training exercises.
Gut health
The most abundant protein found in bone broth is gelatine. It binds to water in the digestive tract and improves bowel movement. A study on animals discovered that gelatine alleviated the symptoms of inflammatory bowel disease. More research is required, however, to make a more accurate assessment.
Joint health
Patients suffering from osteoarthritis can benefit from regular consumption of bone broth because it relieves stiffness and joint pain. Collagen and vitamin C are good for repairing tissues and tendons.
Better sleep
Bone broth contains the amino acid “glycine” in abundance that is responsible for supporting various functions in our bodies, including sleep patterns. In one study, bone broth consumed by people suffering from insomnia significantly improved their sleep quality. Glycine helps regulate our internal biological clock and lowers the body’s temperature to help us prepare for sleep.
IS IT SAFE TO DRINK BONE BROTH ON A REGULAR BASIS?
A dietitian can help you make the right assessment depending on your body requirements, weight, and age. For example, children cannot benefit from its regular consumption.