Our ancestors already knew it: centuries-old folk medicine used soups made of boiled bones and cartilage to treat joint pain. Joint complaints can be very unpleasant for those affected and can enormously reduce their quality of life – but also have far-reaching effects on their health. A healthy broth made from bone is an anti-inflammatory food that provides the body with valuable nutrients – and can also help with complaints caused by joint problems. A bone broth contains chondroitin sulphate and glucosamine, among others – compounds that are sold as expensive dietary supplements for joint pain. Drinking a broth for osteoarthritis or arthritis can therefore be helpful.
Find out more in this article:
- Our joints
- Healthy broth for the joints contains: collages
- Healthy broth for the joints contains: Amino acids in collagen
- Healthy broth for the joints contains: glycosaminoglycans
- Healthy broth for the joints contains: Conjugated linoleic acid and omega-3 fatty acids
1. our joints
In a healthy cartilage, it looks something like this: A joint cartilage consists mainly of a framework of collagen fibres, proteoglycans and water. Collagen and proteoglycans combine to form a network. Proteoglycans are complex macromolecules consisting of a predominant proportion of carbohydrates and a small proportion of proteins. This net makes the joint flexible and serves as a shock absorber.
Joint cartilage is therefore a special type of connective tissue and helps the body to absorb shocks. If the cartilage is injured or sick, this can have serious consequences. As we get older, our joints wear more and more and our body becomes less flexible. Our cartilage becomes less and less during the aging process – also depending on the degree of stress. Articular cartilage does not really renew itself in adulthood. Millions of people in Germany suffer from osteoarthritis. The consequences of the disease are stiffness, limited mobility and pain. Joint pain can also arise from joint inflammation (arthritis and rheumatoid arthritis).
Knee, hip and vertebral joints are most frequently affected by arthrosis. However, the disease can occur in any joint. On the one hand, osteoarthritis is a sign of aging, but is favoured by years of overuse. Overweight and postural deformities in particular strain the cartilage, causing it to lose elasticity and rub off more. If it is a severe case of arthrosis, even the bones themselves can be damaged. Hopes for treatment focus on collagen, as a number of studies provide evidence that the protein is likely to delay and perhaps even stop joint wear. Unfortunately, a cure is not possible. Nevertheless, a collagen-containing broth could possibly help against osteoarthritis.
In contrast to arthrosis, arthritis is characterised by typical symptoms of inflammation. The joint feels swollen and warm, it hurts and has limited mobility. With a targeted treatment, however, the symptoms usually decrease again. A distinction is made between acute and chronic arthritis. The most common causes include bacterial or viral infections, metabolic diseases and osteoarthritis.
Also with an arthritis broth offers itself on the daily menu. A good broth cooked from mollusc bones contains a lot of omega-3 and has an anti-inflammatory effect.
4. contains healthy broth for the joints: collages
Collagen is the most important protein in all connective tissues in the body – especially in the joints. But how can collagen help those affected?
Bone stock is an excellent source of collagen. This is because the protein is found in the cooked bones, bone marrow, skin and cartilage. If a broth is boiled for a long time – about 18 hours should be it – the collagen and other valuable nutrients pass into the broth. These are then very easily resorbed by the body. When such a healthy broth cools down, it assumes a jelly-like consistency as gelatine has formed.
Collagen acts like a cushion in the joints so that they do not rub against each other hard. In addition, the gelatine gives our body the building blocks we need to maintain strong bones and relieve aging joints. In addition, collagen is a major component of the matrix in the joint structures, which also contains the joint cartilage. Therefore, collagen peptides are also likely to be helpful in arthritis diseases as they could help repair the tissue destroyed by the inflammation.
As early as 1993, a clinical study showed that the intake of collagen type II could improve the symptoms of severe rheumatoid arthritis. Patients received 0.1 mg of chicken collagen type II for one month and 0.5 mg for a further two months. There was a significant difference to the control group without collagen, for example with regard to the number of swollen joints, morning stiffness or grip strength (Trentham 1993). These results were confirmed in another clinical study in 2008 with 0.1 mg type II collagen per day over 24 weeks (Wei 2009). According to these studies, the administration of type II collagen from chicken is an effective, side-effect-free method to reduce inflammatory processes in joints in rheumatoid arthritis and significantly improve symptoms. It is assumed that collagen uptake blocks and inactivates autoreactive immune cells, as collagen is a central component of the joints. The aggressively reacting immune system is distracted from the outside by the administration of collagen. A good chicken broth also contains collagen type II and could therefore, if taken regularly, make an enjoyable and effective contribution to reducing inflammation in rheumatoid arthritis and alleviating symptoms.
You’ll find inspiration for delicious chicken broth recipes in the article The Best Recipe Ideas with Broth.
5. contains healthy broth for the joints: Amino acids in collagen
Collagen consists of the three amino acids glycine, proline and hydroxyproline. If there is a deficiency of glycine or proline, the first step is to stop the formation and repair of collagen. If the deficiency is not remedied, collagen degradation starts.
As seen: A major component of collagen is the amino acid glycine. It has an anti-inflammatory effect. Studies have shown that glycine can reduce joint inflammation. Glycine acts as a very good immunomodulator. Immunomodulators are endogenous or exogenous substances that change the reaction of the immune system. Glycine suppresses inflammation in this function and can therefore be helpful in arthritis.
Of all amino acids, glycine has the smallest size. Glycine is found in every body cell. It promotes wound healing and contributes to the formation of muscle tissue. Since it is a non-essential amino acid, the body can actually produce it itself. However, there are cases in which the body is only able to do this to a limited extent: in the case of diseases, infections or pregnancy, we cannot produce a sufficient amount of glycine. Then we have to feed the amino acid through food.
Proline is also abundantly contained in the collagen of a bone broth. Proline is essential for the formation of collagen and cartilage. It helps to regenerate tissue in the joints and arteries. As a component of collagen in the body, polin thus acts as a shock absorber against vibrations and physical pressure.
6. contains healthy broth for the joints: glycosaminoglycans
In addition, a healthy bone broth contains natural glycosaminoglycans (GAG). The body needs this to form new connective tissue. One example of GAG is hyaluronic acid, which is often used in the treatment of racehorses against osteoarthritis.
Another example of GAG is chondroitin sulphate, which is also known to have a soothing effect on joint pain. Chondroitin makes up the majority of glycosaminoglycans in human cartilage and plays an essential role in the structural and functional integrity of joints.
A precursor of glycosaminoglycans is glucosamine. As with chondroitin sulphate, it is a well-known joint nutritional supplement that stimulates cartilage growth and repair. Actually, the body is able to produce enough GAG and glucosamine. But in case of illness, the body needs support. And the best way to give it is in the form of a nutritious, healthy broth of bone.
7. contains healthy broth for the joints: Conjugated linoleic acid and omega-3 fatty acids
In addition, broth may reduce joint pain as it is rich in conjugated linoleic acid (CLA). It is found mainly in meat from grazing animals and in dairy products. In cows, sheep and goats, CLA is formed bacterially in the rumen from linoleic acid. CLA is primarily used for weight loss as it helps to boost the metabolic rate and fat metabolism. It also has an anti-inflammatory effect.
In addition, there are the omega-3 fatty acids from the bone marrow in a healthy broth cooked from the bones of grazing animals. Omega-3 fatty acids are particularly important for patients with osteoarthritis and arthritis because they have anti-inflammatory effects. Omega-3 fatty acids displace the arachidonic acid from the cell membrane. As a result, fewer inflammation vectors are formed. Morning stiffness and joint pain may decrease, while mobility may improve.
As seen, a healthy broth from bone contains many nutrients that could have a positive effect on the symptoms of joint problems. Drinking a broth for osteoarthritis or arthritis is therefore beneficial against these diseases. The household remedy broth alone cannot, of course, work miracles. For those affected, it is just as important that they remain gently in motion and avoid being overweight. If a balanced diet is added that avoids foods that promote inflammation and includes anti-inflammatory foods in the daily diet, joint complaints can possibly be alleviated. In the article Quality: What is the best broth? you’ll find out why you should always rely on a high-quality product.
Bone Broth Breakthrough – Dr. Josh Axe
Brodo – Marco Canora
Trentham, D.E., et al. 1993. Effects of oral administration of type II collagen on rheumatoid arthritis. Science 261(5129):1727-30
Wei, W., et al. 2009. A multicenter, double-blind, randomized, controlled phase III clinical trial of chicken type II collagen in rheumatoid arthritis. Arthritis Res Ther. 11(6): R180