20,000 years ago, bone broth became a dish in many countries. So is bone broth good for health and should be eaten in what dosage?
Is bone broth good or not is a concern of many people, especially housewives, nursing mothers…
1. Bone broth is a traditional dish in many countries
Some anthropologists have also discovered that, since prehistoric times, humans have known to collect the bones of animals that have died due to the attack of wolves or other predators, and then they have discarded the bones. outside and take the nutrient-rich marrow inside.
– In Denmark and Germany, hens are often kept separate to make chicken soup.
– In Japan, bone broth is used to make Miso soup
– In Greece, eggs are beaten with lemon and added stewed chicken juice is considered a remedy to cure cold or cold stomach.
– In India, chicken broth is sold by the roadside in winter and prepared in many different forms.
Chicken broth is also a traditional Jewish dish and has another name that is “Jewish penecillin” due to its many uses in treatment and prevention of diseases.
– In American cuisine, chicken soup is made using old hens, if this type of hen is roasted or boiled, the meat will be very tough and take a long time to cook, so chicken stew is still the best way to prepare it. . Today, there are many types of canned chicken broth, but the nutritional value is not as high as homemade chicken broth from fresh ingredients.
– In Vietnam, beef bone broth, chicken bone, pork bone … are used a lot to process typical dishes such as pho, vermicelli, porridge, soup….
Bone broth is a dish in many countries
2. Certain nutrients are found in bone broth
2.1 Minerals in bone broth
– Magnesium: participates in many chemical reactions in the body, such as making proteins, participating in the function of muscles and nerves. Magnesium is also used to regulate blood pressure and blood sugar.
Calcium: Needed for the formation and maintenance of strong bones and teeth. Calcium is also important for blood vessels and muscle and nerve function and helps maintain hormone balance.
– Phosphorus: Needed in the production and storage of energy in the body, maintaining muscle function.
2. 2 Amino acids present in bone broth
Glutamine: Supports muscles and helps remove toxins from the liver
Glycine: Strengthens muscle tissue, aids digestion and central nervous system function. Glycine is also an antioxidant.
– Arginine: Good for the immune system, helps heal skin, and supports hair and nail growth
Glucosamine: Good for joints. Glucosamine has been studied for its multifaceted effects on osteoarthritis of the knee and is used as a treatment for this disease.
– Proline: Participates in the production of cartilage, collagen, helps muscles and joints develop.
In the process of bone broth, you should not add too much salt, which can lead to increased blood pressure.
3. Health benefits of bone broth
Animal bones contain large amounts of minerals as well as 17 different amino acids, collagen and gelatin. Although different types of bones have different nutritional content, cooking times and cooking methods, they all contain healthy nutrients.
3.1 Keeps skin healthy and beautiful
In bone broth, especially if stewed with animal skin, there will be more keratin, collagen and GAGs. Collagen helps improve skin elasticity and improves skin moisture.
The skin has two layers, the epidermis and the dermis. The epidermis is the top layer that contains keratinocytes that protect the skin from pathogens. The lower layer is the dermis, which includes a lot of complex collagen along with GAGs (a complex carbohydrate that can participate in many body processes) to help make up the skin and support nutrition.
Collagen is widely used in medicine to strengthen, regenerate tissues and heal wounds. One study in mice found that a diet rich in gelatin (a protein extracted from collagen) reduced the harmful effects of UV rays on the skin.
GAGs also have many benefits for the skin. Hyaluronic acid has been shown to promote cell proliferation and increase the presence of retinoic acid, which improves skin hydration, wound healing, and cell repair.
3.2 Bone broth is good for the heart and metabolic activities of the body
There is a lot of glycine in bone broth. Glycine is involved in the regulation of blood sugar through gluconeogenesis, the production of glucose in the liver. Glycine has also been shown to reduce the frequency of heart attacks.
Furthermore, glycine helps balance methionine intake. People who eat a lot of animal protein need enough glycine to balance methionine from meat. Therefore, eating bone broth is very effective for the metabolism in the body and good for the heart.
You should eat about 200-350ml of bone broth, about 2-3 times a week is enough
3.3 Helps keep the muscular system healthy
Glycine in bone broth also plays an important role in the synthesis of hemoglobin and myoglobin, two proteins important for transporting oxygen from the blood to muscle tissues.
Glycine also increases the amount of creatine leading to an increased ability to perform high intensity exercise and stimulates the secretion of growth hormone – involved in the process of muscle recovery.
3.4 Good for bones and joints
Bone broth contains the building blocks of strong bones such as calcium, phosphorus, amino acids and more. Deficiency of these materials can lead to a number of bone and joint diseases. For example, osteoporosis is related to collagen and calcium levels in the bones. Of course, you also need nutrients to participate in bone formation such as vitamins D, K2 and C.
For joints to function properly, synovial fluid is required, the main component of which is GAG. GAG helps joints work in a flexible, gentle and painless way. GAG isn’t the only substance in bone juice that keeps joints running smoothly, collagen supplements have also been found to reduce joint pain in athletes.
3.5 Keeps the gut healthy
A healthy gut contains a layer of mucus-producing epithelial cells and is home to an extremely rich gut microbiota.
Bone broth will help you have a healthy gut. Gelatin in bones absorbs water and helps maintain the mucus layer that keeps bacteria at the surface of the gut. Gelatin and glycine have also been shown to inhibit the formation of ulcers and maintain the integrity of the intestinal mucosa and the intestinal barrier.
3.6 Bone broth is good for the digestive system
Bone broth has many benefits for the intestinal system. Glycine stimulates the production of stomach acids necessary for the digestion of food.
Glycine is also an important component of bile acids, which help digest fats in the small intestine. Bile acids are important in maintaining normal cholesterol levels in the blood. The presence of gelatin also helps the intestines absorb water, helping to improve bowel movements. Low collagen levels also lead to intestinal inflammation.
4. How much bone broth should be used?
Bone broth has many nutrients and is good for health, but how much to eat in a week and how to eat to ensure health, avoid overeating is something that everyone needs to be concerned about.
You should eat about 200-350ml of bone broth, about 2-3 times a week is enough to get the full health and nutritional benefits. You should also talk to your doctor or nutritionist about using bone broth to suit your body condition.
Note, in the process of bone broth, you should not add too much salt, which may lead to increased blood pressure.
at Blogtuan.info – Source: 24h.com.vn – Read the original article here