Does Bone Broth Have Collagen? | A Nutritional Analysis

In recent years, the rise in popularity of ancestral diets has brought long-forgotten foods back into the spotlight–but none so delicious and nutritionally diverse as bone broth! If you’re like us, you’ve noticed many ancient dietary staples making their modern-day resurgence as more and more people turn back to traditional diets that focus on whole, unprocessed foods. 

 This shift has been driven by a desire to improve health and wellness and to move away from the heavily processed foods that dominate the modern food industry. Bone broth, in particular, has become popular in many health-conscious households for its nutrient-rich profile, including naturally occurring compounds such as collagen.

This trend continues to gain momentum as more people explore the practice of eating like their ancestors, focusing on whole, traditional foods.

So, what is bone broth?

Traditionally, bone broth has been enjoyed across many different cultures going back thousands of years. It is more commonly used as a base for soups and stews, but can just as easily be enjoyed on its own. However you like to eat it, bone broth is a versatile and nourishing addition to any diet.

This nutrient-rich elixir is made by simmering animal bones, connective tissues and other ingredients such as vegetables and herbs for an extended period, typically for around 12 to 24 hours. This slow cooking process draws out valuable nutrients from common food scraps that are otherwise thrown away, making it not only a delicious way to boost your nutrient intake but also a sustainably conscious food source that helps combat food waste! Both bone broth is surprisingly easy to make at home, and you can do so using a pot or slow cooker.

Nutritional profile of bone broth

Bone broth is high in many essential nutrients your body needs to thrive, and has one of the most diverse nutritional profiles of any food source. Here are the key components of bone broth’s nutritional makeup:

Vitamins & minerals

• Calcium: Essential for strong bones and teeth.
• Magnesium: Important for muscle function, nerve signalling, and bone health.
• Phosphorus: Works with calcium to maintain healthy bones and teeth.
• Potassium: Vital for maintaining proper cell function and fluid balance.
• Trace Minerals: Contains smaller amounts of sodium, zinc, and iron.
• B Vitamins: Bone broth contains various B vitamins, which are important for energy production and overall cellular function.
• Vitamin A: Depending on the ingredients used, such as marrow or added vegetables, bone broth can provide vitamin A, essential for vision, immune function, and skin health.

Healthy fats

• Omega-3 and Omega-6 Fatty Acids: Particularly if the bones used come from grass-fed or pasture-raised animals, bone broth can contain beneficial omega-3 and omega-6 fatty acids, which support heart and brain health.

Other beneficial compounds

• Glucosamine and Chondroitin: These compounds, found naturally in cartilage, help support joint health and reduce symptoms of arthritis.
• Hyaluronic Acid: Contributes to skin hydration and elasticity, as well as joint lubrication.

Proteins and essential amino acids

• Collagen: A type of protein that supports skin, joint, and gut health.
• Gelatin: Derived from collagen and helps improve digestion and supports healthy joints.
• Amino Acids: Includes glycine, proline, and glutamine, which play crucial roles in tissue repair, inflammation reduction, and gut health support.

Types of collagen

Collagen is the most abundant protein in the human body and comes in several types, each serving unique functions. The main types are Type I, II, and III. Type I collagen is the most prevalent, found in skin, tendons, and bones, providing structural support. Type II collagen is primarily located in cartilage, aiding in joint health and cushioning. Type III collagen is found in the skin, muscles, and blood vessels, contributing to skin elasticity and muscle support. Incorporating a variety of collagen sources in your diet, such as bone broth and collagen supplements, ensures you receive a broad spectrum of these essential proteins for overall health and wellness.

The exact nutritional content of bone broth can vary depending on the types of bones used, the cooking time, and any additional ingredients such as vegetables, herbs, and spices. However, in general, bone broth is a nutrient-dense food that provides a comprehensive array of proteins, minerals, and other beneficial compounds essential for maintaining good health.

What are some common health benefits of bone broth?

Gut health

Bone broth is a great support for gut health as it aids digestion and helps to heal the gut lining. The collagen and gelatin found in bone broth binds with water, which increases the viscosity of the liquid and allows it to act as a protective barrier over the lining of your gut, which in turn reduces inflammation and enhances nutrient absorption. This makes it especially beneficial for those dealing with leaky gut syndrome and inflammatory bowel diseases.

Joint health

Bone broth is excellent for your joints as it is rich in collagen and gelatin. Collagen helps replenish and maintain cartilage, reducing wear and tear, while gelatin acts as a cushion between bones, reducing joint pain and stiffness. The anti-inflammatory properties of amino acids like glycine and proline help alleviate joint pain and swelling. Additionally, compounds such as glucosamine and chondroitin aid in joint lubrication and repair, making it beneficial for both preventing and alleviating joint wear.

Protein intake

Incorporating high-protein foods like bone broth and collagen into your diet is a fantastic way to boost your protein intake, which can significantly aid in weight loss. The rich protein content in bone broth, particularly from collagen, supports muscle growth and maintenance, which in turn helps to boost your metabolism. A higher metabolism means your body burns more calories even at rest. Additionally, the high protein content bone broth can help satiate your appetite, making you feel fuller for longer and reducing overall caloric intake. This combination of increased muscle mass, enhanced metabolic rate, and reduced hunger can make collagen and bone broth powerful allies in your weight loss journey.

Is bone broth safe?

Despite some misconceptions, bone broth is generally safe for most people when prepared correctly. The viability of bone broth being “safe” for you will be entirely dependent on whether or not you have any underlying health concerns that could be exacerbated by adding bone broth to your diet, or any preexisting allergies or food intolerances. If this sounds like you, book an appointment with your doctor or preferred medical professional before incorporating bone broth into your diet.

One common myth is that bone broth contains harmful heavy metals. However, studies have shown that this is not the case, and that bone broth is safe to consume when made from high-quality, organic sources, or bought from a reputable supplier.

Incorporating bone broth into your diet

Bone broth is incredibly versatile and can be used as a base for soups, stews, sauces, and even beverages. Drinking bone broth on its own or adding it to smoothies is also a convenient way to boost your nutrient intake.

Explore our range of collagen-based products with Nourishme Organics

At Nourishme Organics, we believe in the power of natural, nutrient-rich foods to support your health and wellness journey. To help you boost your collagen intake, we offer a range of premium collagen products. From collagen peptides and collagen powder to bone broth protein powders, our products are a convenient way to incorporate collagen into your daily routine.

Visit our website today and find the perfect addition to your health regimen. Let's nourish your body, naturally!