Six benefits of bone broth ... a winter favorite
What is bone broth?
Bone broth is prepared by cooking animal bones and connective tissues. This high-value broth is generally used in soups and sauces. More recently, it has gained popularity as a healthy drink.
The use of bone broth goes back to prehistoric times. During the collection and gathering era, the people of the earth began to switch to the use of difficult-to-eat animal parts such as bones, hooves, and joints in the form of broth that they could drink.
Bone broths can be prepared for almost all animals - pigs, cows, calves, turkeys, lamb, buffalo, deer, chicken, and fish.
Marrow and connective tissues such as feet, hooves, beaks, gizzards, and fins can be used.
How to prepare bone broth
Many recipes are available on the Internet, but most of us tend to try trusted or pre-tested recipes. Some of us do not adopt recipes in the first place.
All you need is a large saucepan, a little water and vinegar, and a bone.
To get started here's an easy recipe you can follow:
Ingredients:
- 4 liters of water.
- Two tablespoons of apple cider vinegar.
- A kilogram or two of animal bones.
- Salt and pepper as needed.
Six benefits of bone broth ... a favorite soup in winter - The benefits of bone broth - How to cook bone broth - The nutritional value of bone broth - Bone soup
How to prepare:
- Put all components in a pan or slow cooker.
- Leave the mixture to a boil.
- Reduce the heat when the mixture comes to a boil, and let it simmer for 12-24 hours. The longer you cook, the more delicious and nutrient-rich the broth will be.
- Leave the broth to cool. Strain the broth to remove solid ingredients.
To prepare the nutritious broth, it is preferable to use a variety of bones, marrow bones, marrow bones, tail bones, joints, and feet.
It is important to add vinegar during preparation. It helps extract valuable nutrients from the bones.
You can also add greens, herbs, or spices to food broths to enhance the flavor. It is common to use garlic, onions, celery, carrots, parsley, and thyme. These items can be added to the cooking pot along with the ingredients.
Six reasons to encourage you to try bone broth:
1) It contains many essential vitamins and minerals
Bone broth is very nutritious. The nutrient content depends on the type of ingredients used, and according to them, their nutrient content varies.
Animal bones are rich in calcium, magnesium, potassium, phosphorous, and other trace minerals needed to build and strengthen our body's bones.
Fishbones contain iodine, which is important for thyroid health and metabolism.
Connective tissue gives you glucosamine and chondroitin, which are natural compounds found in cartilage, that promote joint health.
Bone marrow provides vitamins A and K, minerals like zinc, iron, boron, manganese, and selenium, as well as omega-3 and omega-6 fatty acids.
All animal parts also contain collagen protein, which turns into gelatin when cooked and produces many important amino acids.
These nutrients transform into an absorbable form when cooked.
Most diets do not provide enough of these nutrients, and eating bone broth is a good source of them.
Unfortunately, we cannot determine the availability of nutrients in bone broth, due to the difference in bone content and the difficulty of estimating this.
2) Bone broth is good for the digestive system
Science recently revealed that your overall health is linked to stomach and intestinal health.
Bone broth is easy to digest and even helps digest other foods.
The gelatin in bone broth attracts and binds fluids. It is the reason why properly prepared broth will harden when stored in the refrigerator.
Gelatin binds to water inside the digestive system, making it easier for food to move inside the intestine.
In mice, ingestion of bone broth has been shown to protect the mucous lining of the digestive system. It is believed that its mechanism of action is similar in the human gut, but more research is needed to prove its effectiveness.
Glutamine, an amino acid found in gelatin, contributes to maintaining the function of the intestinal wall and contributes to treating "intestinal leakage", as it weakens the barrier between the intestine and the bloodstream, causing unwanted substances to leak into the blood, causing inflammation and other problems.
3) Fight infections
The amino acids in bone broth, including glycine and arginine, have powerful anti-inflammatory effects. Arginine is useful in treating chronic infections.
An animal study showed that taking L-arginine by mouth in asthmatic mice reduced respiratory inflammation and improved asthma symptoms.
A study of mice indicates the role of taking a nutritional supplement rich in arginine in fighting inflammation in obese people, however proof of these results requires more research in humans.
Some infections cannot be avoided, and some are necessary for the health of the body, but chronic infection may lead to many dangerous diseases such as heart disease, diabetes, metabolic syndrome, Alzheimer's disease, arthritis, and many types of cancer.
So your diet must include an abundance of anti-inflammatory foods.
4) Important nutritional content for joint health
Collagen, the main protein found in bones, tendons, and ligaments, is broken down during cooking into another protein, gelatin, which contains important amino acids that promote joint health. Gelatin contains proline and glycine, which the body uses to build connective tissues such as tendons, which connect muscles to bones and ligaments and connect bones.
5) Helps lose weight
Bone broth is usually low in calories, but it can fill the food and add to the hunger.
Studies have indicated that constantly eating soup increases the feeling of a full stomach, which is an important step for losing weight and losing fat from the Belly.
Besides, bone broth is rich in protein, which may contribute to controlling appetite and appetite, thus losing weight, and maintaining muscle mass.
6) Improve sleep and brain function
The amino acid glycine in bone broth may help you feel relaxed, as several studies have found that glycine has a role in promoting sleep.
A study has found that taking 3 grams of glycine before bed improved quality in individuals with difficulty sleeping.
In participants, taking glycine before bedtime contributed to:
- Reach naps more quickly.
- Achieve continuous deep sleep.
- Reduce waking up during the night.
The study also found that glycine helps reduce daytime sleepiness and improves mental function and memory.
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