24.1.25 The Scientifically Proven Health Benefits of Bone Broth

[김상태]

과학적으로 입증된 사골국물의 건겅상 이점

Who said that all beneficial and healthy foods must come from plants? Without a doubt, there’s a great number of healthy fruits, vegetables, herbs, and spices that will surely improve your wellbeing, but some non-vegetarian foods likewise come with many impressive health benefits. One such food is bone broth, which is a tasty stock made by simmering bones and connective tissue for long periods of time.

Bone broth is one of the first cooked foods prehistoric humans learned to make - these early hunter-gatherers boiled animal by-products like bones, knuckles, and hooves into a nutritious drink.

사골국물은 선사시대의 인간들이 만들어 먹기를 알았던 첫 조리음식의 하나인데 - 일찌기 이들 수렵하며 모여 살았던 사람들은 뼈, 무릅, 발굽 같은 동물의 부산물들을 끓여서 영양 음료로 만들어 마셨다.

This broth is known for its ability to improve your digestion and sleep, promote joint health and weight loss, and even help our cognition. Best of all, bone broth is cheap and easy to make, and it’s also a versatile ingredient that can be easily used to prepare delicious soups, sauces, and other foods.

Read on to learn more about the health benefits of bone broth, how to prepare it at home, and use it in the foods you make.

The Health Benefits of Bone Broth

1. It’s super nutritious

Bone broth is prepared by simmering bone and cartilage of poultry, beef, lamb, veal, fish, or pork for long periods of time, enough to extract such beneficial nutrients as collagen, several types of beneficial minerals and vitamins. Since the resulting substance is a fluid, it’s much easier for the body to digest and absorb all those nutrients compared to solid foods.

뼈국물은 가금류의 뼈와 연골, 소고기, 양고기, 송아지고기, 생선 또는 돼지 고기를  콜라겐, 여러 형태의 미네랄과 비타민 같은 몸에 좋은 영양소들이 충분히 추출될때까지 오랫동안 끓여서 만든다. 이렇게 해서 만든 물질은 액체상태이기 때문에 고체상태의 음식에 비해 이러한 모든 영양소들이 몸속으로 소화와 흡수가 훨씬 용이하다

Bone broth is rich in many rare nutrients many people are deficient in or can’t get enough from their diets, such as calcium, magnesium, potassium, iodine, and healthy fats. The kinds of nutrients you’ll be able to get from the bone broth you prepare will depend on the ingredients, but all of them will contain collagen, a jelly-like substance that keeps our joints healthy and skin elastic and bouncy. Other nutrients include:

* Bone marrow contains many essential vitamins, such as vitamin A and K2, as well as iron, zinc, manganese, and selenium. It’s also rich in healthy fats, namely omega-3 and omega-6 fatty acids.

* Bones are rich in essential minerals like magnesium, calcium, potassium, and phosphorus. Fishbones also contain iodine, a mineral that is necessary for the thyroid.

* Cartilage is rich in nutrients that support joint health, such as glucosamine and chondroitin.

There is no set quantity of bone broth recommended by nutrition experts, simply add it into as many foods as you can or drink at least 1 glass (237 ml) of it daily.

영양전문가들에 의하면 사골국물의 일정한 권장량은 없으며 가능한 많이 매일 음식에 넣어 먹거나 최소한 1잔(237 ml) 을 마시면 좋다고 한다

2. Improves joint health

Several nutrients essential for joint health are present in bone broth, so it may be great for people with arthritis and other joint issues. Firstly, bone broth contains plenty of gelatin, the building block for collagen, which, in turn, is a key ingredient in connective tissues like tendons, ligaments, and even skin.

In addition, bone broth is rich in other compounds used to maintain the health of joints, namely proline, glycine, glucosamine, and chondroitin. The latter two have even been found to decrease joint pain, stiffness, and other symptoms in those suffering from osteoarthritis.

3. Promotes healthy digestion

Adding bone broth into your diet is especially beneficial for those suffering from digestive problems and conditions, such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), leaky gut syndrome, and others.

This is because bone broth is rich in gelatin, an ingredient that helps food pass through your digestive tract more easily and was even found to repair the mucosal gut lining in animal model studies.

그 이유는 사골국물에는 음식물이 소화관을 더 쉽게 통과하도록 도와주는 젤라틴 성분이 풍부하고 심지어는 동물모델연구에서 장벽점막을 회복시키는 것으로 밝혀졌기 때문이다

In addition, bone broth is rich in glutamine, an amino acid that is necessary for the intestinal wall to work properly and only absorb the good nutrients into the bloodstream. When the intestinal wall doesn’t function as it should, it starts absorbing unnecessary compounds into the blood, which leads to inflammation and a condition known as “leaky gut”. Therefore, drinking plenty of bone broth is great for those of you with digestive issues, particularly leaky gut syndrome.

4. Fights inflammation

Chronic inflammation is one of the major reasons why we develop degenerative diseases like heart disease, type 2 diabetes, cancer, and others. Likewise, it can also be the reason why our immune system is weak and the cause of joint and back problems. Therefore, reducing the overall level of inflammation in the body is the eternal goal, especially in older adults who are more likely to have underlying health conditions.

A healthy diet can help reduce the level of inflammation, and bone broth in particular is a great food to consider for that purpose. Bone broth contains the amino acids glycine and arginine, both of which have potent anti-inflammatory benefits.

5. Promotes healthy sleep and cognition

Drinking bone before going to bed may improve your sleep. This is because the broth is rich in glycine, an essential amino acid that has a relaxing property and helps promote sleep. Studies have shown that taking 3 grams of glycine in the evening helped participants with sleeping problems fall asleep faster and have a deeper and less interrupted sleep. This amino acid was also found to reduce daytime sleepiness, improve participants’ memory and other cognitive functions. Bone broth is suggested to offer these benefits as well.

6. Aids in weight loss

Bone broth may be a drink, but it’s actually quite filling while being quite low in calories. This is exactly why it’s so popular in the sphere of fitness and weight loss, as it helps curb food cravings and is super healthy in itself. Not only that, bone broth is actually quite high in protein and collagen as well so lots of people are drinking it to gain lean muscle mass.

서골국물은 음료식품이지만 칼로리가 매우 낮으면서도 실제로 영양이 풍부한 음식이다. 이런 이유로 해서 사골국물이 식욕을 억제하는데 도움을 주고 그 자체로 건강에 특히 좋기때문에 체력단련 및 체중감량 분야에서 인기가 있는 이유이다. 그뿐 아니라 사골국물에는 단백질과 콜라겐이 매우 많이 함유하고 있기때문에 많은 사람들이 근육량을 늘리기 위해 서골국물을 마시고 있다 

Studies have also found that drinking bone broth decreased body weight and belly fat in participants, so it seems like a miracle drink for those who are on a weight-loss journey.

How to Prepare Bone Broth

Bone broth consists of just a few simple ingredients - water, bones, and vinegar. Any bones can be used to prepare a bone broth, including leftover bones from meals. Instead of discarding scraps like bones, skin, and cartilage when preparing a meal, put these ingredients in the fridge or freezer and reserve for the bone broth. If you don’t make bone-on chicken or steak that often, though, you can also ask for some bones at the butchers. It’s best to use a variety of bones.

뼈를 곤 국물은 물, 뼈, 식초등 몇가지의 간단한 재료만 있으면 된다. 사골국물은 식사후 남은 뼈는 물론 모든 뼈를 사용할수 있다. 음식을 준비할때 생긴 뼈, 껍질, 연골등 폐기물을 버리지  말고 이런 재료들을 냉장고나 냉동고에 넣어두었다가 사골국물은 위한 재료로 보관하라. 뼈가 들어있는 닭고기나 소고기가 자주 생기지 않는다면 정육점에서 약간의 뼈를 구할수도 있다. 다양한 뼈를 사용하는것이 가장 좋다

Adding vinegar to the recipe is important as it helps extract all of the valuable nutrients from the bones. You can also add any veggies and herbs you enjoy into the mix - common ingredients include carrots, onions, garlic, parsley, thyme, and bay leaf. Most people don’t use a recipe when preparing bone broth since it’s so simple. That said, here is a suggested base recipe to give you an idea of the needed proportions:

Ingredients

* 4 liters (1 gal) water

* 2 tbsp vinegar

* 1-2 kg (2-4 lbs) animal bones and scraps

* Salt, pepper, and other herbs or spices you enjoy to taste

Directions

1. Combine all the ingredients in a large stockpot or a slow cooker and bring them to a boil on medium to high heat.

2. Reduce the heat to a simmer and let it cook for 12–24 hours. The longer the cooking time, the better the taste and nutrient content.

3. Turn off the heat and let the broth cool. Strain out the solids and place the broth into a large container or several small jars or containers.

The resulting broth will stay fresh for 5 days, so we recommend freezing part of it you won’t be able to use it up within a few days. You can use the bone broth instead of water to prepare sauces, soups, gravy, and even rice, or just enjoy it separately as a drink.