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The Magic of Bone Broth

Bone broth has been used for millennia. For over 2,500 years in Chinese medicine, it has been used for strengthening and healing the digestive system and kidneys. Even today, Asian cuisine uses a broth base for many of their meals. Known to the Eastern European community as "Jewish penicillin" bone broth has been used as a 'cure' for the flu because of its amazing ability to boost immunity and dramatically reduce flu symptoms. Although it is believed to be originated in Greece and China, bone broth made its way into American cuisine as the famous chicken noodle soup, often canned, and originated from 'chicken soup' during the 16th century mainly from European immigrants (Jewish, Mennonites, and Amish).

Remember your mom or grandma making chicken noodle soup when you were sick? Turns out there's more truth to the biology of benefits than just good ol' fashion comfort.1, 2
 


Though nowadays you might want to think twice before heading to the grocery store to get your serving of bone broth from a can of soup. Why? Let me take you back to the age of the 1950s when food companies were changing the food industry by cutting corners and making a lot of extra loot in the process. How? Food companies, like General foods, discovered how to create an artificial meat flavor using inexpensive proteins from grains and legumes that were hydrolyzed into free glutamic acid, you might recognize it as MSG. But wait! Does your canned soup say "NO MSG"? Yeah, unfortunately, not all canned soups will be honest and just say they contain MSG. Kinda like how foods like margarine can get away with putting zero trans fats on their Nutritional Fact label but still contain hydrogenated oil (a process by which trans fats are created but not stated) and the same holds true with MSG. Instead of being labeled what it is, MSG is often hidden in ingredients such as hydrolyzed yeast or a variety of other secret names which can easily be overlooked when reading the nutrition ingredient label-especially when you're looking for specific words like MSG or monosodium glutamate.3

Be fooled not! The food industry would be hard-pressed to even exist today without its cheap and phony ingredients which are both fake and harmful to your body. I could do a whole article on THAT, but I'll save it for another time. Let's just focus on eating foods with ingredients we understand like water, grass-fed beef bones, and celery salt for starters. Trust me, when you make your own bone broth you'll not only know the ingredients going into your own broth but you'll also benefit from the mountains of nutrition found in making your own broth too! This brings me to my next point, broth vs. stock. I've been saying bone broth in this entire article and the reason is that bone broth is essentially stock and can be used interchangeably. Broth though should be pointed out as very different than stock or bone broth. Broth, itself, uses meat and vegetables in a quick cooking process to create the end product broth. It's not necessarily using bones. It's not cooked as long and it's not packed with the protein collagen or gelatin. Depending on the meat used, it can contain lots of fat or very little fat. Vegetable broth cannot be a stock or a bone broth because it only uses vegetables, as the name very well states. Stock can use vegetables, meat, and bones. It's very flavorful and usually very gelatinous. Bone broth can be equally gelatinous and flavorful depending on how you prepare it.
 

 

I know what you're probably thinking, "I don't want to make my own bonebroth, it sounds difficult and time-consuming, can't I just go to the grocery store and buy my own?" Although genuine bone broth can be found in most grocery stores, it's just not as nutrient-dense or fresh. Specialty grocery stores and co-ops often have nutrient-dense bone broths available but you'll pay a hefty price for that convenience.   Especially when 1 lb. of organic bones can make up to 1 gallon or more of bone broth for literally a fraction of the cost. Best of all, it's fully customizable and easy to make!

 
Did you know recipes often replace broth with "bullion" to speed up the cooking process?
Unfortunately, skipping the process also skips the bones and the nutritional benefits as well.
It's great used in a pinch, but when you can opt for the real deal and reap the benefits!

 

Amazing Benefits of Collagen in Bone Broth

Collagen/Gelatin is the most abundant protein in the body. It's used to make connective tissue which is used throughout the body in the form of bone, muscles, skin, cartilage, and tendons. As you age, your body produces less collagen and is affected by the way you live your life. If you are a smoker, drink alcohol, don't get enough sleep, or spend too much time in the sun, your collagen production will quickly reduce. 4, 5,6 When the collagen fibers become thin and weak, the result can be anything from wrinkles on the skin to weakened joints. Bone broth contains ample amounts of amino acids in collagen called glycine, proline, and glutamic acid.7, 8, 9
  • Glycine aids with liver detoxification and helps regulate dopamine levels.
  • Glycine helps digestion by enhancing gastric acid secretion.
  • Glycine is beneficial for tissue repair.
  • Glycine decreases inflammation of the gut.
  • Proline helps generate and repair tissue for ligaments, muscles, skin, and joints.
  • Proline restores the vitality and elasticity of the skin.
  • Proline increases the production of collagen in the body and restores tissue in the gut lining.
  • Proline can help remove fat buildup in the arteries and help reduce risk of cardiovascular disease.
  • Glutamic acid helps synthesize glutathione- an important antioxidant for the immune system.
  • Glutamic acid is essential for brain function and stimulates mental alertness and memory.
  • Glutamic acid improves cognitive function and is used to help treat ADHD and behavior problems.
  • Glutamic acid increases endurance and supports muscle growth.

Gelatin and Collagen are often used interchangeably when it comes to health benefits from bone broth. This is because gelatin is the part of collagen that has been broken down.10, 11, 12, 13 Therefore, the benefits of collagen and gelatin are similar because they contain the same amino acids. The difference is often found in the consistency of the end product. Gelatin is like jello at a cool temperature and is often used to thicken soups, creams, sauces, and jellies. The biggest difference is really found in the use. When making bone broth, if using beef bone joints, oxtail, or the feet of a chicken, there will be more gelatin content found in the broth. Adding this broth to a soup will cause the soup to be thicker, heartier, and just as nutritious. Bone broth made from bones, such as 100% grass-fed organic beef marrow bones, will have more collagen and less gelatin. This is because there is less cartilage in the marrow bones. Tip: Eat the marrow! It's not only packed with nutrition it's absolutely delicious too-although I've come to understand this is more of an acquired taste. Bah, to that I say, Pish Posh!

Article Written by M. Jem Roberts, NTP

For beef broth or chicken broth recipes click here.  

References

  1. "Chicken Soup Cure May Not be a Myth" by Hopkins, Alan B., BSEE, RN, is an ACNP with Bell International Medicine, Atoka, Tn. https://journals.lww.com/tnpj/Citation/2003/06000/Chicken_Soup_Cure_May_Not_be_a_Myth.5.aspx
  2. Effects of Drinking Hot Water, Cold Water, and Chicken Soup on Nasal Mucus Velocity and Nasal Airflow Resistance" by Kiumars Saketkhoo, M.D., Adolph Januszkiewicz, B.S., Marvin A. Sackner, M.D., F.C.C.P. https://journal.chestnet.org/article/S0012-3692(15)37387-6/fulltext
  3. The Perfect Poison: The Story That Big Food and Its Friends at the FDA Don't Want You To Know by Samuels Ph.D., Adrienne; ISBN 10: 0988558440 ISBN 13: 9780988558441
  4. "The relationship between proline and hydroxyproline urinary excretion in human as an index of collagen catabolism." by Nusgens, B and Lapiere, CM, Clinica Chimica Acta, 1973, 48, 203-211. https://www.sciencedirect.com/science/article/abs/pii/0009898173903665?via%3Dihub
  5. "The effect of age on amino acid composition of human skin collagen" by T Miyahara, S Shiozawa, A Murai, Journal of Gerontology, 1978, 33, 4, 498-503 https://pubmed.ncbi.nlm.nih.gov/752039/
  6. "Amino Acids in Therapy" by Chaitow, Leon, (Rochester, VT, Healing Arts Press, 1988), p. 103. https://archive.org/details/aminoacidsinther00chai
  7. "Let's Get Well" by Davis, Adelle; pg. 142 ISBN 10: 0451098528 / ISBN 13: 9780451098528 https://www.abebooks.com/Get-Davis-Adelle-Signet/31265359785/bd
  8. "Nitrogen retention, muscle creatine and orotic acid excretion in traumatized rats fed arginine and glycine enriched diets," Minuskin,M et al. 1981, Journal of Nutrition, 1981, III, 7, 1265-1274. https://academic.oup.com/jn/article-abstract/111/7/1265/4771377?redirectedFrom=fulltext&login=false
  9. "Quantitative aspects of glycine and alanine nitrogen metabolism in postabsorptive young men: effects of level of nitrogen and dispensable amino acid intake." by Yu,YM et al. Journal of Nutrition, 1985, 115, 399-410. https://academic.oup.com/jn/article-abstract/115/3/399/4763024?redirectedFrom=fulltext&login=false
  10. Gelatin in Nutrition and Medicine by N.R. Gotthoffer
  11. "The biological activity of bovine cartilage preparations" by Prudden, JF, Seminars in Arthritis and Rheumatology, 1974, III, 4, 287-321. https://www.sciencedirect.com/science/article/abs/pii/0049017274900031?via%3Dihub
  12. "Protection of gastric mucosal integrity by gelatin and simple proline-containing peptides," by Samonina G, et al. Pathophysiology, 2000, 7, 1, 69-73.https://pubmed.ncbi.nlm.nih.gov/10825688/
  13. "Eat Right 4 Your Type: The Individualized Blood Type Diet Solution" by Dr. Peter J D' Adamo, Catherine Whitney https://www.dadamo.com/txt/index.pl?3001
 
MEDICAL DISCLAIMER
This content is for informational and educational purposes only. It is not intended to supplement medical advice or treatment from a personal physician. All readers/viewers of this content are advised to consult with their physician or qualified healthcare professional regarding specific health questions. No writer of the content within the posts or writer of the content of this website or writer of the links from this website takes responsibility for possible health consequences of any person(s) reading or following the information in any relayed content. All viewers and readers of this content, especially those taking prescriptions or medications should always contact their physician or doctor prior to beginning or making any changes to their diet, nutrition plan, supplement(s), medications, or lifestyle.

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 Posted in Digestive Health
  Tags digestion bone health tissue repair skin inflammation gelatin recipes bones antioxidants collagen elastin gelatin

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