Bone broth: From skin to joints, bones, gut and sleep, it's a miracle drink that fixes all

Bone broth has been popularised recently by Hollywood actresses and social media influencers alike for its nutritional benefits. Bone broth is made by cooking bones (of chicken, beef, fish, or other animals) with water and a variety of vegetables and herbs for hours, which enables it to extract vitamins, minerals, and collagen essential for overall wellness.

It is known for its numerous benefits: it helps with joint pains and stiffness, keeps skin from sagging, improves your gut as well as your immune system, and is therefore an all-round healthy food to incorporate in your diet.

Here’s a detailed look at the benefits of bone broth and how it supports your body.

Benefits of bone broth

• Joint health support

Bone broth is a source of collagen, and gelatine that maintain healthy cartilage and help with joint pain or stiffness. A Current Medical Research and Opinion study showed that collagen improves mobility of the joints and can help reduce symptoms of osteoarthritis.

Also read | Boost collagen production: Keep your skin youthful, reduce wrinkles with these 10 foods in daily diet

• Skin health

The collagen in bone broth is great for your skin, keeping it flexible and less wrinkled, giving it that vibrant, youthful look. Skin Pharmacology and Physiology also found that collagen supplements improve elasticity and hydration of the skin, both of which are considered critical for keeping skin health.

• Improves gut

Bone broth is rich in gelatine and strengthens the lining of your gut, according to an article in Nutrients. It also nourishes the digestive tract and reduces inflammation while restoring the intestinal barrier, making it beneficial if you have irritable bowel syndrome (IBS) or gut inflammation.

• Improves the immune system

The amino acids in bone contribute towards strengthening your immune system and reducing inflammation. Research in Frontiers in Immunology confirms that the glutamine found in bone broth helps maintain immunity under periods of stresses and infections.

Pro tip: Sip some warm bone broth during flue season.

• Helps muscle recovery

These amino acids also help in the repair and the recovery of the muscle. Bone broth is also a great source of protein that helps replenish tired muscles after exercise, according to a study published in Journal of the International Society of Sports Nutrition.

Also read | Diet tips: Add these 7 foods to your daily diet to boost collagen naturally

• Increases bone strength

Bone broth is rich in calcium, magnesium, and phosphorus, which are important minerals for making your bones strong. Simmering the broth for some time while cooking leaches these minerals from the bones. The Journal of Clinical Biochemistry and Nutrition highlights that the collagen and minerals found in bone broth can help prevent osteoporosis.

• Promotes sleep

Glycine, the amino acid in bone broth, relaxes the nervous system to help you sleep better. A study in Neuropsychopharmacology supports these findings and also says glycine enhances quality sleep and reduces daytime fatigue.

• Weight management

Bone broth contains very few calories and is a great source of protein which encourages fullness. The gelatine in bone broth is also known to curb hunger, making you feel full for longer.

Pro tip: Replace higher-calorie snacks with a warm cup of bone broth to stay full and hydrated.

• Provides hydration and electrolytes

The potassium, sodium, and magnesium content in bone broth helps maintain hydration and electrolyte balance in your body. Research in The American Journal of Clinical Nutrition suggests that electrolyte balance is crucial for maintaining energy levels and preventing dehydration.

• Reduces inflammation

Studies in Nutrients confirm that glycine found in bone broth has anti-inflammatory properties, making it beneficial for conditions like arthritis and autoimmune disorders.

Bone broth is a nutrient powerhouse that offers numerous health benefits, from improving gut health and joint mobility to promoting better sleep and hydration. Incorporate it into your daily routine as a warm drink, soup base, or cooking ingredient to reap its full potential.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.