Can Bone Broth Improve Joint Pain? Bone Broth Benefits for Those Over 50
The U.S. Department of Agriculture states bone broth has electrolytes, protein, and essential vitamins and minerals, all packed into one tasty broth. That makes it a superfood that may add nutrients you are missing to your diet without a lot of calories.
So, what is bone broth, and why should you consider adding it to your daily diet? This article will cover some of the basics of bone broth, its benfits for those over 50, and how you can make or buy it.
What Is Bone Broth?
Bone broth is a flavorful stock soup made from bones and connective tissue of animals. Simmering the bones for hours draws out the collagen, a protein-packed full of amino acids and health benefits.
The broth can be from a variety of meat products, including chicken, beef, fish, or pork. There are also plant-based "bone" broths that have similar tastes and nutrition, such as different mushrooms, seaweed, or veggies.
After hours of simmering, the bones come out, leaving you with an elixir packed with nourishment.
What Are the Nutrition Benefits of Bone Broth for Those 50+?
The level of benefit you get from bone broth depends on several factors, such as how long it cooks, but you’ll find plenty of nutrition there.
Quality Protein
Your body needs protein to repair itself, which is a significant benefit of bone broth. The primary protein is collagen, a strong fibrous substance that the body uses for structure.
For example, collagen is what keeps skin tone and firm. This protein is necessary for building most forms of tissue.
Bone broth is a rich source of amino acids, the building blocks that make protein, including:
Arginine
Glutamine
Hydroxyproline
Proline
Alanine
Glycine
These are all essential to a healthy diet. Adding protein from bone broth to your diet can:
Help you lose weight – Bone broth is low in calories but high in protein, so it may boost your metabolism and help you burn fat.
Suppress your appetite – It seems counterintuitive that a broth would help reduce your appetite, but protein in any form takes longer for the body to digest than carbohydrates.
Help ease joint pain – The amino acids in bone broth may help reduce joint pain caused by arthritis, according to several studies.
Improve skin quality – Amino acids may also improve the tone of your skin and reduce sagging.
Reduce inflammation – Bone broth has natural anti-inflammatory properties.
Promote sleep – There is some evidence that increasing the amino acid glycine in your diet can help you sleep better.
Improve digestion – Glutamine in bone broth may help to heal the intestinal wall.
Hydration
Because bone broth is a liquid rich in electrolytes, it is naturally hydrating. Electrolytes are minerals the body needs to thrive, such as potassium and sodium.
Antioxidants
Bone broth is also an antioxidant superfood. Antioxidants help reduce the damage from free radicals that contribute to aging and chronic illness.
Best Types of Bone Broth
There are two options when it comes to adding bone broth to your diet. You can either make it at home or buy it.
How to Make Bone Broth
Bone broth is not complex to make yourself. You can do it on your stove or use a slow cooker. All you need is bones and scraps, or certain plants if you are vegetarian, apple cider vinegar, and water. You can also add to the flavor with veggies and herbs. Store leftover vegetable and herb scraps in the freezer until you are ready to throw them into the pot to make a delicious broth!
Simply place your ingredients into a large pot or slow cooker. You can use bones plus animal fat and meat scraps. We recommend using shiitake mushrooms and/or seaweed.
Cover the ingredients with filtered water.
Let the broth simmer for anywhere from 12 to 24 hours. The longer it cooks, the more flavorful and healthy it will be.
Strain the broth into a large container after it cools and store it. You can refrigerate or freeze homemade bone broth.
How to Buy Bone Broth
You can also buy bone broth just about anywhere, such as at the local grocery store or online. Just ensure it is bone broth and not just stock or broth.
Also, look for organic products without added salt or chemicals. Some manufacturers will add salt and flavoring to their bone broth to make it taste better.
How to Use Bone Broth
Not sure what to do with this delicious bone broth? There are plenty of easy and tasty ways to add bone broth to your diet.
Use it as Broth
It can be a substitute for any recipe that calls for stock or broth. It is the perfect base for homemade soups, too. It makes good ramen, as well. Just add some miso, the noodles, and a protein.
Add it to Make Foods More Moist
You can pour bone broth over meat or veggies to make them more flavorful and moist. It can be a substitute for gravy.
Deglaze With It
If you are getting ready to sear meat or vegetables, pour a little bone broth at the bottom of the pan to create a sauce.
Use It as a Substitute for Salted Water
For recipes that require salted water, use bone broth instead. For example, when making pasta. Heat up bone broth or add it to your water instead of salt. You can also put a ladle of it in your cooked pasta to thicken the sauce.
You can also use it when making risotto to boost the flavor and add nutrients. The same trick will work with grits or polenta.
Just Sip It Hot
You can drink the bone broth before or after your workout to improve muscle recovery. It makes a tasty drink when trying to lose weight or to replace water. Have a cup of bone broth instead of tea or coffee.
A broth is something most people use to cook or drink when they are trying to lose weight or don’t feel well. Why not make the healthier choice and switch to bone broth?
More Resource for Healthy Living
Find more healthy nutrition and fitness tips for those 50+ at Mighty Health. We have a program that is just right for you, with personal health coaching, low impact workouts, live events, guided mediations, and more!
