Bone broth has become a go-to addition for many looking to boost their skin and joint health naturally. The liquid is made by simmering animal bones with herbs and spices. It is rich in collagen, amino acids, and essential minerals, key ingredients that can help you look and feel your best from the inside out. In this article, we explain what makes bone broth so effective and how it can contribute to your wellness journey.
What is Bone Broth?
Bone broth is made by simmering animal bones, typically from chicken, beef, or fish, along with water, vegetables, and various seasonings for an extended period, sometimes for hours or even days. This slow-cooking process extracts valuable nutrients into the broth, including collagen, gelatin, amino acids (such as glycine and proline), and essential minerals like calcium, magnesium, and phosphorus. The result is a nutrient-rich broth known for its numerous health benefits, particularly for skin and joint health.
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Benefits of Bone Broth For Skin Health
One of the most widely discussed benefits of bone broth is its positive impact on skin health. This can be attributed primarily to the high collagen content found in the broth.
According to the StatPearls, collagen is the body’s most abundant protein, serving as a key component of connective tissues that form tendons, ligaments, skin, and muscles. It plays essential roles, such as giving skin its structure and enhancing bone strength. However, as we age, our natural collagen production decreases, which can lead to sagging skin, wrinkles, and a dull complexion.
Here’s how bone broth can help:
Boosting Collagen Levels
Bone broth is rich in collagen, and consuming it can provide the body with the building blocks needed to support collagen production. This additional collagen can help keep skin firm, reduce the appearance of fine lines and wrinkles, and promote a youthful glow.
Improving Skin Hydration
Collagen also plays a role in skin hydration. According to a 2023 review of 26 studies, primarily involving women, it was found that consuming 1–12 grams of collagen daily for 4–12 weeks resulted in better skin hydration. Hence, increasing collagen intake may help the skin retain moisture, which can reduce dryness and promote a smoother, more supple texture.
Supporting Skin Elasticity
Bone broth is packed with amino acids such as proline and glycine, which play a key role in preserving skin elasticity. These amino acids can strengthen the skin barrier, protect against damage from environmental stressors, and support the skin's natural elasticity, reducing the visible signs of ageing.
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How Bone Broth Benefits Joint Health
Joint pain and stiffness are common issues as we age, particularly for those with arthritis or other joint-related conditions. The nutrients in bone broth, particularly collagen, glucosamine, and chondroitin, make it a go-to for those looking to support joint health.
Providing Natural Collagen
Collagen is essential for maintaining the integrity of our cartilage, the rubbery tissue that cushions joints. Drinking bone broth regularly can help supply collagen, which can assist in keeping joints flexible and resilient.
A 2017 review published in the journal Sports Medicine indicates that both lab and animal studies suggest gelatin supplementation can boost collagen levels in tissues, potentially helping to protect joints from excessive stress.
Reducing Inflammation
Bone broth is rich in amino acids like glycine and arginine, which are known for their anti-inflammatory effects. As a result of its high content of amino acids including glycine and arginine, bone broth is effective in reducing inflammation. Chronic inflammation can exacerbate joint pain and stiffness, so consuming bone broth may help reduce inflammation and alleviate discomfort in joints.
Also Read: Persistent Joint Pain: How To Know If It Is Arthritis Or Something Else?
Supporting Cartilage Health
In addition to collagen, bone broth includes glucosamine and chondroitin, which are compounds commonly found in joint health supplements. These compounds aid in the repair and maintenance of cartilage, helping to alleviate joint pain and promote smoother movement.
How to Consume Bone Broth For Added Benefits
You can consume bone broth as a warm drink or use it as a flavorful base for soups, stews, and sauces. Many people drink a cup of bone broth daily to reap its health benefits, while others add it to recipes for extra flavour and nutrition. Ready-made bone broth is widely available at health food stores and supermarkets, or you can make it at home using just a few ingredients and a slow cooker.
[Disclaimer: This article contains information for informational purposes only, hence, we advise you to consult your own professional if you are dealing with any health issues to avoid complications.]