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The Health Benefits of Bone Broth

It's pretty simple: Bone broth is an aromatic broth simmered with beef or poultry bones and vegetables.

And, nope, it isn't exactly the same thing as stock. The difference between a broth and a stock lies mainly the amount of time it's simmered. The longer the liquid cooks, the more nutrients and minerals leach from the bones. Broths are made by simmering the bones and some meat (typically that's already been roasted) of an animal or fish for a long time, often more than 24 hours, versus a stock which can finish cooking in about three. 

8 Bone Broth Benefits That Do Awesome Things for Your Body

Bone broth offers a laundry list of body-boosting benefits: For one, it's a great source of protein (about 6 grams per cup) and minerals like calcium, phosphorous (good for bones and teeth), and potassium, which helps move nutrients into cells and waste out of cells. That's not all.

1. Heal and seal your gut. A cup of bone broth a day can help with leaky gut syndrome, but it's also good for protecting non-leaky guts, according to Jill Grunewald, a holistic nutrition coach and founder of Healthful Elements. The gelatin in the bones typically used for making broth (such as knuckles, feet, and other joints) is said to help seal up holes in intestines. (People who have leaky gut syndrome have a porous intestinal lining.) This "patching" can help ease chronic diarrhea, constipation, and even some food intolerances. Not to mention, it goes down easy; that's why dietitians recommend broth as one of the best hangover foods or for patients with food sensitivities.

2. Protect your joints. Taking glucosamine supplements has long been used as a first line of treatment for people with joint pain, but it turns out that bone broth has glucosamine, too. Unlike pills, the broth offers other nutritional and health benefits that can help reduce pain. Chondroitin sulfate, which is found in the cartilage that protects joints, for example, has been shown to help prevent osteoarthritis.

3. Keep your collagen strong. According to Daniel Auer, a holistic medicine doctor based in the San Francisco Bay Area, the real benefit of bone broth is the low-and-slow cooking process, which breaks down the bones and connective tissues of the meat. As you sip the broth, you take in collagen (a building block of cells found everywhere from your skin and bones to your brain) and gelatin (a form of collagen that aids digestion)—both of which he says are incredibly healing. Experts are torn on whether you can gain the skin-firming, joint-strengthening benefits of collagen by ingesting it, but studies have shown an improvement in skin's elasticity and fine lines from collagen supplements. (Learn more about whether you should be adding collagen to your diet.)

4. Sleep better. Research has shown that glycine, found in bone broth, may help improve sleep and ward off fatigue. (Here are more tips on what to eat for better sleep.)

5. Support a healthy immune system. Because of bone broth's high concentration of minerals, Mark Sisson, author of The Primal Blueprint, goes as far as to call bone broth a "superfood" that can strengthen your immune system. (Stock up on these other immune system-boosting foods too.)

6. Increase bone strength. The phosphorus, magnesium, and calcium in the bones seep out into the broth, leaving you to sip all those essential nutrients for your own healthy bones.

7. Get some bone broth protein. We're not suggesting an entire bone broth diet. It cannot (and should not) be your only means for getting essential nutrients like amino acids. However, if you don't regularly eat meat, it can help supply amino acids from animal protein via bones. Amino acids are important for muscle recovery and energy—two key factors in your fitness performance.

8. Eat healthier. While the bone broth trend might have started with drinkable broth in a cup, there are many other ways you can eat and cook with bone broth. (DYK that bone broth is one of the top 50 winter foods for weight loss?) Check out some of the smart ideas, here:

How to Use Bone Broth

If the idea of drinking it out of your favorite coffee mug feels a little odd, don't worry: There are plenty of other ways to eat, drink, and use bone broth.

Drink it straight up. 

Pour it into a thermos and sip it on its own or as part of your lunch.

Use it to make grains. 

When cooking your favorite ancient grain, such as quinoa or farro, use bone broth instead of water for added flavor and all the health benefits

Freeze for later use. 

Pour bone broth into ice cube trays and freeze. You'll have individually portioned broth at the ready.

Make soup. 

This is a tried-and-true way to use bone broth. Start from scratch (when possible) or use store-bought bone broth as the base for any soup or stew. (Try these bone broth soup recipes or these low-carb keto soups.)

Make a bone broth smoothie bowl. 

Yes, you read that right. Bone broth smoothie bowls are a thing.

This beautifully written article was written by Charlotte Hilton Andersen and Lindsay Funston. View the full article here: SHAPE