Bone broth has become popular in recent years thanks to the Paleo diet, which focuses on meat, fish, vegetables, nuts, and seeds, foods that our hunter-gatherer ancestors ate.
However, today, bone broth has become “fashionable”, an important ingredient in weight loss plans.
This “water of life” food is also said to be rich in nutrients with a host of health benefits, including smoothing wrinkles, reducing joint pain, strengthening bones, and increasing muscle mass. Strengthens immunity, detoxifies and heals the intestines.
Bone broth can be added with some vegetable and mushroom ingredients. (Illustration)
Is bone broth really that good? Here’s what we know – and what we don’t know about bone broth.
What is bone broth?
For centuries, housewives and chefs have stewed bones for broth for soups, sauces, steaming…
Bone broth, also known as broth, is made by simmering the bones and joints of animals for a long time (sometimes up to an entire day), along with water. Sometimes a little vinegar, wine, vegetables and herbs can be added.
This process breaks down the collagen structure in the animal’s tissues to form gelatin, which gives bone broth its consistency. Collagen, the most abundant protein source in the body, is a major component of connective tissue found in bones, cartilage, tendons, skin, and several other tissues.
Common broth, on the other hand, is usually made from simmering meat, vegetables, herbs, and spices in water. It may or may not contain bones, and often it has more meat than bones.
These days, you can even make bone broth by purchasing powdered or frozen forms from grocery stores, wellness stores, and online.
Nutritional value of bone broth
The nutritional value of bone broth varies depending on the amount and type of bone used (e.g. beef, chicken, fish) and cooking time. The longer it simmers, the more collagen and nutrients from the bones seep out.
Thanks to the collagen content, bone broth can be a good source of protein, providing about 5-15g in each bowl. (For the sake of comparison, imagine one large egg providing about 13g of protein.)
Animal bones are a good source of calcium, magnesium, phosphorus and potassium. It is also rich in other trace minerals. However, the actual amount of minerals found in home-made bone broths is unknown.
Nutritional value labels on commercially prepared bone broth products indicate that they are low in minerals. To increase the nutritional value of the homemade broth, some vegetables such as carrots, leafy greens and onions can be added.
Broth is usually from meats, vegetables can be added. (Illustration)
Health benefits of bone broth
The much-vaunted benefits of bone broth come from each of its ingredients, especially collagen, not the water itself.
Although some studies have shown that supplementing with hydrolyzed collagen (a fibrous protein present in the extracellular matrix of living cells) improves skin hydration and elasticity in women, bone broth has not been proven to be effective. Tested for its ability to prevent skin aging.
The same goes for bone and joint health. The evidence for collagen supplementation is weak, but the effect of bone broth on bone and joint health is unknown.
The collagen in bone broth doesn’t go directly to your skin, bones or joints. When digested, collagen, like all protein-rich foods, is broken down into amino acids.
Experts think these amino acids will be used where they are needed most at the time, for example, to repair muscle tissue, synthesize hormones or enzymes, or support the immune system.
What about the benefits of detoxing the body or healing the gut? Obviously, bone broth may contain certain nutrients and amino acids that are beneficial for detoxifying the liver and maintaining healthy intestinal cells, but that doesn’t prove that drinking bone broth has any effect. push these processes.
The nutritional value of bone broth depends on the type of bone used, the simmering time… (Artwork)
As for weight loss, adding bone broth (with about 30 to 60 calories per bowl), to a low carb (carb) diet and also including intermittent fasting, you will lose some weight. kg, but don’t assume it’s the bone broth.
In conclusion, the “miracle” benefits of bone broth have been largely untested and therefore unfounded.
However, that doesn’t mean you shouldn’t use bone broth. Obviously, it’s delicious, it provides protein, and depending on the ingredients used for the simmering, it can be a good source of vitamins and minerals. But don’t expect miraculous effects and treat this as a “superfood”.
at Blogtuan.info – Source: Eva.vn – Read the original article here