Bone broth is among one of the top new trendy health foods. Celebs such as Gwyneth Paltrow swear that bone broth is the fountain of youth for glowing skin and vitality. Others state that bone broth helps protect the joints and boost the immune system. While a recent topic of conversation, bone broth is nothing new. Healers have been using broths from animal bones to promote heath and overcome illness for years. When presented with the concept of bone broth however, your initial reaction may range from mild confusion to pure disgust. “You want me to boil a pot of bones? Do I look like a caveman?”
The claim: Bone broth is not only full of healthy minerals, but has collagen which is needed for bone formation, plump skin, and healthy GI tract. Those who will benefit most from bone broth/ collagen include:
- Leaky gut
- Want younger looking skin
- Have a cold or flu
How to make bone broth: Add chicken, beef, or fish bones in a pot of water with a small amount of vinegar and let simmer for 6-10 hours. While some enjoy the taste of bone broth as is, adding vegetables and meat to your broth will make a tasty soup. Filtered water is preferred over tap water for boiling. If you don’t want to make the broth yourself as it can be rather time consuming, you can buy collagen gummy bears from various health food stores.
The truth: There is very little evidence that ingesting collagen will be absorbed and able boost collagen formation in the skin and bones. Many scientists state that ingested collagen will simply be broken down and disgusted by the gut. Bone broth has been shown to aid in the recovery of those who are sick with a cold or flu due to the large amount of nutrients found in bone broth. It also has been shown to aid in those with leaky gut.
WARNING: there are contraindicating studies about the amount of lead in bone broth. One study found that bone broth made with skin, meat, bones had a significant amount of lead (still under the limit of lead that can be found in drinking water). Another study found that bone broth made with organic bones and purified water had no lead. It is important that you make your own broth using organic bones and bottled/ purified water. Also consult with your medical provider about having a least test bone before and after beginning your bone broth journey as lead is poisoning is very dangerous.
Substitute: Other food containing collagen include:
- green leafy vegetables
- red peppers
- citrus fruits