Integrative Nutrition Blog
Bone Broth: Trend or Here to Stay?
What’s the latest trend that’s taking the wellness scene by storm? Hint – chances are your grandmother was brewing this beverage long before it became “cool.”
Bone broth, an ancient staple of many traditional diets, is enjoying a resurgence of popularity among foodies and the wellness community. Restaurants across the country are serving up steaming cups of sipping broth and many cities even have broth delivery services where you can place orders online. Gwyneth Paltrow put bone broth on her winter detox menu and members of the LA Lakers drink it before their games.
So what exactly is it about bone broth that has everyone excited? According to Integrative Nutrition Dr. Frank Lipman, the benefits of bone broth are numerous. Here are four reasons to consider adding it to your diet:
Heal your gut: Bone broth is rich in gelatin and collagen, which soothe the intestinal tract and help ease digestive issues.
Boost your immune system: There’s a reason some people call chicken soup “Jewish penicillin,” a traditional folk remedy for colds and the flu. The gelatin in bone broth is known to be immune boosting, and the amino acid cysteine helps to thin mucous.
Promote healthy skin: Broth contains collagen as well as the amino acids glycine and proline, which are all said to improve skin elasticity and fight wrinkles.
Reduce inflammation: Glucosamine, chondroitin, collagen, and gelatin support joint health and reduce inflammation throughout the body. NBA star Kobe Bryant credits bone broth with helping him quickly recover from a twisted ankle and optimize his performance even as he ages.
Want to make your own bone broth? Here’s a simple recipe from Integrative Nutrition visiting teacher Mark Sisson along with a few helpful tips:
- Choose high quality meat – organic grass-fed beef, pastured chickens, wild fish
- Add a few tables of apple cider vinegar before you start boiling, which aids in mineral extraction
- Simmer long and slow – chicken is best cooked up to 24 hours, but beef and lamb bones can even go for several days
- For extra collagen, ask your butcher for feet and knuckles
Bone broth certainly isn’t for everyone. According to NPR’s The Salt, many of the benefits of bone broth are over-stated. There are few scientific studies proving these claims, and there is no one bone broth recipe – what you cook it with and for how long and will impact its nutritional properties. And of course, if you’re vegetarian, vegan, or generally avoid meat products, you can enjoy a nourishing vegetable broth – or no broth at all! At Integrative Nutrition we teach bio-individuality, the notion that there’s no-one-size-fits-all diet. The foods that make you feel your best may make another person feel terrible. It’s all about finding what works for you and respecting what works for others.
What about you? Do you enjoy bone broth or have you ever made it yourself? Or would you rather not? Let us know why or why not in the comments below!