Not so long ago, it was still normal to recycle the entire animal when it was slaughtered. And we do it according to the nose to tail principle. Not only fillets, steaks and minced meat from one animal were processed, as is often the case today. In the past, sausage or broth was also obtained from the “inferior” components. Because also these other parts of the animal have extremely many valuable contents materials, which we withhold from our bodies. It is therefore worth putting a good bone broth on your diet on a regular basis. In this article you will find out what all the concentrated power is in the broth:
1. nutritional value of a bone broth
2. This is contained in healthy broth: collagen and amino acids
3. This is contained in a healthy broth: glycosaminoglycans
4. That’s what healthy broth contains: vitamins and minerals
5. That’s what healthy broth contains: Omega-3 fatty acids
1. nutritional value of a bone broth
A good broth is extremely healthy, as it is full of valuable nutrients that the bones and other foods cooked with it have given to it. Typically, a bone broth is cooked from marrow bone and meat. Depending on the recipe, various vegetables and spices are added: onions, carrots, tomatoes, apple vinegar, ginger, parsley, celery, thyme, bay leaves, pepper.
A typical bone broth contains nutrients per 100 ml:
· Energy (calories): 50-120 kJ /12-28 kcal
· Fat: 0.4-2.7 g
· Carbohydrates: 0.3-0.7 g
· Protein: 2.4-5.0 g
· Collagen (collagen): 1.7 g
Minerals or electrolytes:
· Salt: 0,2-0,7 g
· Potassium: 40-44 mg
· Calcium: 10-21 mg
· Magnesium: 2,2-2,8 mg
· Iron: 0,2-0,25 mg
· Copper: 0,02 mg
The fat content of a broth depends on the amount of pulp and fat of the meat used. The carbohydrate content is supplied by the vegetables cooked with the food.
What other substances are contained in a broth? These, among others:
2. that’s in healthy broth: collagen and amino acids
Collagen can be found almost everywhere in the body. It is the most common protein in the body and makes up 25 to 35 percent of all proteins. It is essential for healthy bones, muscles and skin. Collagen is responsible for a resistant body, healthy organs and strong joints. It makes ligaments and tendons stretchable and keeps the tip of the nose and ears flexible as a cartilage mass. The cartilages on the spine and ribs protect us from compression. With increasing age, however, the body builds up less and less collagen. The consequences: The muscles become weaker, the bones more fragile, the joints wear out and the skin loses its elasticity. Now it’s time to fill up collagen memory! And this works optimally with gelatine as the source. It consists of up to 90 percent collagen. Gelatine is produced when food containing collagen is cooked – and so it is present above all in a well-cooked bone broth. About 1.7 g collagen is added to 100 ml of broth. If you want to make your own healthy broth, please note that collagen takes at least 90 minutes to dissolve from the bones and pass into the broth. Collagen is a protein family. The individual family members fulfil different functions. Proteins are made up of amino acids.
Gelatine contains the non-essential amino acids glycine, glutamine, proline and alanine. They are called “non-essential” because the body can make them itself. But you know it for sure: It can happen from time to time that the body is stressed. He may have to heal wounds or remove toxins. And then, in case of doubt, he is not able to produce these amino acids sufficiently. Because just because the body can make them itself does not mean that we have an endless supply of them. Therefore, a diet that includes these amino acids in its diet is important. Because the amino acids act like small miracle weapons in the body. What can they do? We explain the most important amino acids contained in gelatine.
Infections, diseases or even pregnancy can reduce the body’s natural glycine reserves. Glycine is found in the skin and connective tissue and makes up one third of collagen. It contributes to the formation of muscle tissue and also to the conversion of glucose into energy. Glycine is therefore a glucogenic amino acid and helps to regulate blood sugar levels, energy levels, DNA biosynthesis and RNA. It also supports the digestion of fats, as glycine stimulates the production of bile in the liver. In addition, it strengthens the body’s own detoxification.
Proline is essential for the formation of cartilage and collagen in the body. If one eats a diet rich in carbohydrates but low in fat and protein, a deficiency can occur which can have a negative effect on the skin and connective tissue.
Another non-essential amino acid in gelatin is glutamine. It strengthens the immune system and promotes intestinal health. Glutamine stimulates the immune cells and thus helps in the healing of injuries, burns and diseases. Glutamine also promotes the growth of new villi in the small intestine, which are responsible for the absorption of nutrients in the intestine. Glutamine is also helpful for weight problems – whether overweight or underweight.
By the way: Some people react sensitively not only to the flavour enhancer monosodium glutamate, but also to natural glutamine. Many bone broth recipes contain an acid, mostly in the form of vinegar. If you do not tolerate glutamine, the vinegar in your broth can increase the problem as it helps to remove minerals and amino acids from the bones – including glutamine.
Alanine is taken by many athletes. This non-essential amino acid supports the liver and glucose production as well as the citrate cycle. This is used to break down fat, carbohydrates and protein. Elderly people with weak muscles also benefit from alanine.
3. that’s in a healthy broth: glycosaminoglycans.
Glycosaminoglycans are a class of structural molecules – and a real tongue twister. But you certainly know their best known representatives from anti-aging cosmetics: hyaluronic acid and chondroitin. N-acetyl-glucosamine is also an important building block. These three substances are found everywhere in the body where collagen is found because they increase the protein’s ability to bind water and act as a lubricant. This benefits the connective tissue in particular: it becomes more elastic, robust and moist, in short: healthier. As we get older, these lubricants are visibly lost. These ingredients, which you can extract from a healthy broth, counteract this.
You can read more about this topic in the article “What effects does broth have? – Skin, hair, nails.
4. in healthy broth: vitamins and minerals
Bone broth has a high mineral content – and this is precisely what makes broth so healthy. During the slow cooking process, valuable minerals such as calcium, magnesium and potassium are released. How many of these end up in the broth also depends on how long the broth is cooked and whether the bones used are of high quality and come from organic farming.
Humans need calcium to grow. Together with vitamin D, calcium ensures that our bones remain firm and strong. Vitamin D supports the absorption of calcium. Our bones are the storage for calcium: Most of the calcium – 99 percent – is stored in our teeth and bones. A sufficient supply of calcium is very important, especially in old age, because the bones of older people tend to become brittle and break more easily. Calcium deficiency can also lead to far worse problems such as thrombosis or rickets. Calcium is also needed to prevent osteoporosis. Especially women in the menopause are affected by this disease of “fragile bones”.
Bone stock provides valuable calcium. Not as much as dairy products – hard cheese is an unbeatable source of calcium – but the bioavailability of dairy products is often not as good as that of vegetables, for example. Bioavailability refers to the amount and speed at which a substance can be absorbed by the body. To further increase your calcium intake, you can boil soup from your bone stock and add vegetables containing calcium. These include kale, beets, leaf kale, broccoli and certain algae. And taste it on top of that.
Magnesium is our nerve mineral. On average, the body of an adult contains about 25 g of magnesium. Most of it with 50 to 60 percent in the bones. Here magnesium is responsible for the solid structure. Magnesium also regulates blood sugar levels, influences energy production, nerve signals, protein synthesis and muscle function. Shivering, muscle cramps and weakness can indicate magnesium deficiency. Magnesium can also be used to alleviate menstrual pain, calf cramps, sleep disorders and digestive disorders.
Magnesium is also contained in the bone broth. Enrich them with magnesium-containing foods such as spinach, wholegrain rice or Atlantic salmon to achieve a real magnesium boost.
Potassium helps the body to maintain its fluid balance. It also stabilizes blood pressure, helps the body contract muscles and prevent bone loss and kidney stones. Potassium also helps prevent strokes and high blood pressure. Here, too, bone broth – again often enriched with potassium-rich vegetables – is a valuable source of nutrients. You can add chard, spinach, sweet potatoes or broccoli. It’ll make your broth extremely healthy.
Like calcium, phosphorus is also necessary for healthy, strong bones. Phosphorus is also found in teeth and is needed by nerves, muscles and kidneys. The mineral also normalizes the heartbeat. Phosphorus is therefore used virtually everywhere in the body and so it is not surprising that phosphorus is contained in every single cell. It helps the body to utilize carbohydrates and fats and helps cell growth. Phosphorus helps the body convert food into energy and ensures that this energy is properly distributed throughout the body. That’s why we need supplies all the time. Because our entire body – all bones, organs, muscles and tissue – works continuously and therefore needs phosphorus. For people who eat a balanced diet, phosphorus deficiency is rather unlikely. Nevertheless, it is especially important for older people to keep an eye on their vitamin and mineral intake. A good bone broth already contains phosphorus itself and if you combine it with other phosphorus-rich foods such as chicken, turkey or lentils, you can use this healthy broth to cover your daily requirements.
5. that is in healthy broth: omega-3 fatty acids
Bone broth is also rich in omega-3 fatty acids, which are particularly important for health. For example, they are supposed to reduce high blood fat values and high cholesterol levels. They also counteract inflammation throughout the body, regulate the immune system and increase the maintenance of healthy brain function, which is particularly important in old age. But be careful: Bones from animals kept in bulk are not rich in omega-3 fatty acids. Make sure you buy bones out of proper husbandry. The animals should have been fed absolutely with grass and hay. This is the only way they contain the valuable omega-3 fatty acids. You can find out more about this under The A and O of the optimal broth: the bones.
So it is worth it for you and your health to regularly put a valuable bone broth on your plate. You can find recipes around broth in our article The best recipe ideas with broth.
You want to know more and get a general overview about the topic broth? Click here to read the article : BRÜHE – ALL WHAT MAN KNOWS SHOULD BE
Superfood Knochenbrühe – Ariane Resnick
Die magische Knochenbrühe – Constanze von Eschbach
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