Does Bone Broth Have Protein? 4 Proven Health Benefits
Say hello to your acquaintance, protein – the essential nutrient we all recognize as crucial for our well-being, especially when it comes to fitness and staying lean. Despite its reputation, protein-packed foods like Dr. Kellyann’s nourishing bone broth aren't reserved for gym enthusiasts alone!
Protein is the most prolific, naturally occurring nutrient in the body — it’s in your hair, skin, nails, ligaments, tendons, cartilage, and bones, among other parts! The human body is estimated to have over 10,000 different proteins that keep it functioning optimally. It is required for virtually every task your body needs to complete, which is why it's one of the three macronutrients we need to survive (alongside carbohydrates and fats).
In this article, we'll explore four compelling reasons why incorporating protein-rich bone broth into your daily routine might be the next nutritional decision you make for your self-wellness journey. So, let's dive in and uncover the power of bone broth!
What Is Bone Broth, and Does It Have Protein?
Bone broth, a nutritional powerhouse that's been around for ages, is more than just your ordinary chicken soup. It's no surprise that wellness enthusiasts and nutritionists rave about bone broth’s numerous health benefits — packed with essential vitamins, minerals, and proteins like collagen, bone broth truly delivers.
Making homemade bone broth might seem intimidating for some; after all, it requires simmering animal bones in a large stockpot or slow cooker for at least six hours. High-quality bone broth may even be simmered for 24 hours or more — in fact, we simmer ours for a minimum of 24 hours to ensure we’re getting as many nutrients out of that broth as possible.
The difference between bone broth and stock lies in the ingredients and cooking process. Stocks typically include herbs, seasonings, and a mix of chopped vegetables like carrots, onions, and celery (aka mirepoix), and only need a few hours to simmer. While bone broths can also feature herbs, spices, and veggies, they're not essential to the bone broth’s nutritional value, which comes directly from just the bones themselves.
The lengthy cooking time allows the animal bones to release exceptional nutrients, and depending on the bones used, most high-quality beef or chicken bone broths boast a high protein content, rich in collagen in particular, which is a welcome nutrient for supporting joint, skin, and gut health, to name a few!
This nourishing soup also contains gelatin, which may also support gut health, electrolytes that help keep you hydrated, and essential vitamins and minerals like calcium, magnesium, and potassium that work throughout your body to support its everyday functions.
What Are the Health Benefits of Bone Broth Protein?
Protein is the basis of good nutrition. It is one of three macronutrients that our bodies require to produce crucial structural components like collagen and elastin, and maintain, build, and repair our muscles. There are 20 amino acids that serve as the building blocks for protein, and when protein is digested in the gut, those amino acids are released to go to work throughout the body.
Here are our four favorite ways that bone broth protein (and other beneficial nutrients) can help benefit your health:
#1: Helps Support Gut Health
Bone broth is a powerful ally when it comes to promoting gut health, and there are several reasons why it's so beneficial.
First and foremost, bone broth is packed with essential nutrients like collagen and gelatin that work together to support a healthy gut lining. Collagen and gelatin are particularly helpful as they coat and soothe the intestinal lining, which is crucial for the ability to move food along the GI tract.
Another reason bone broth is great for gut health is its rich content of amino acids, such as glutamine, glycine, and proline.
- Glutamine is known to help maintain the integrity of the intestinal wall, which plays a role in supporting your immune function, too, since invaders can penetrate a weak intestinal wall and attack. It also aids in differentiating between beneficial and harmful bacteria, ensuring that your gut microbiome stays balanced and healthy.
- Glycine and proline, on the other hand, contribute to digestive health by stimulating the production of stomach acids, which help break down fats and other hard-to-digest foods. This supports both the physical act of digestion as well as the absorption of nutrients. Moreover, these amino acids may also assist in lubricating the intestinal walls, allowing food to pass through as it should and helping to keep things regular.
Bone broth's impressive nutrient profile doesn't stop there; it's also rich in essential minerals like calcium, magnesium, and potassium, which act as electrolytes and support overall gut health thanks to their roles in cell communication and muscle contraction.
So, incorporating bone broth into your diet can have a positive impact on your gut health, ensuring that your digestive system stays in tip-top shape and functions efficiently.
#2: Helps Support Joint Health
Bone broth can be a fantastic addition to your diet if you're on a mission to support joint health and mobility. It's brimming with beneficial nutrients that can synergize to help keep your joints feeling fit and moving smoothly.
As you probably know by now, the superstar protein in bone broth is collagen, which happens to be the main structural protein found in our connective tissues (aka, our joints!). Collagen is crucial for maintaining the integrity and elasticity of our joints, ligaments, and tendons. By regularly savoring bone broth, you're supplying your body with the essential building blocks it needs to support natural collagen production.
Another joint-loving nutrient found in bone broth is glucosamine. This remarkable compound is a natural component of our cartilage, which cushions our joints and helps them glide effortlessly. Drinking bone broth can provide you with a generous source of glucosamine that aids in maintaining the overall function of your cartilage.
Let's not forget chondroitin, also present in bone broth, which is another key component of that all-important protective cartilage. Chondroitin works to support elasticity and flexibility, ultimately helping to support a comfortable range of motion.
In a nutshell, bone broth's potent concentration of collagen, glucosamine, and chondroitin can work in harmony to support the overall health and function of your joints.
#3: Encourages Healthy Weight Loss
Ask any nutritionist, and they will tell you that eating a diet rich in clean protein sourced from organic, high-quality plants, nuts, whole grains, and animals is a healthy way to approach weight loss.
For many people, though, meal planning and prepping protein-packed lunches, snacks, and entrees can be overwhelming and stressful. Dr. Kellyann makes supplementing your body's natural protein production easy with convenient, just-like homemade bone broth liquids and powders.
Bone broth is high in protein, which is known to help keep you feeling fuller for longer. By incorporating bone broth into your meals or even as a snack, you may find yourself less likely to reach for unhealthy, calorie-dense options when hunger appears (especially if you’re intermittent fasting!). Protein is also crucial for building and maintaining lean muscle mass, which can, in turn, help support your metabolism.
In addition to protein, bone broth contains additional essential nutrients that play a role in supporting a healthy metabolism. A well-functioning metabolism is vital for efficient calorie burning and weight management. Moreover, bone broth is typically low in calories, making it an excellent choice for those looking to maintain a calorie deficit without sacrificing nutrition.
Lastly, as we've discussed earlier, bone broth can be beneficial for gut health. A healthy gut means proper digestion and nutrient absorption, which is essential for maintaining a healthy weight. So, by nourishing your gut with bone broth, you're not only supporting your digestive system, but also fostering an environment that promotes healthy weight management.
#4: It Helps Support Skin Health
If you're looking for a natural and delicious way to give your skin some extra love, bone broth has just the ingredients. This amazing elixir is packed with nutrients that work together to keep your skin looking and feeling its best, and by now, we have an idea that you’ll be able to predict how the nutrients we’ve talked about can offer benefits for your skin, in addition to your gut, joints, and metabolism!
Of course, let’s talk protein first — we know there’s a lot of collagen in bone broth, and when it comes to skin, collage plays a crucial role in maintaining elasticity and firmness thanks to its responsibility as a structural protein. As we get older, our collagen production decreases, but sipping on bone broth can provide your body with the building blocks it needs to retain that youthful-looking plumpness.
Remember the amino acids glycine and proline from the gut section? On top of helping to support the production of new intestinal cells, they also help support the production of new skin cells, too. These amino acids help your skin with its natural regeneration process, which helps it look smooth, fresh, and radiant.
Finally, a few new players: the minerals zinc and selenium. Zinc plays a key role in skin maintenance, while selenium helps your skin stay resilient against daily environmental stressors.
By enjoying bone broth regularly, you're nourishing your skin from the inside out and helping it stay healthy and strong.
The Bottom Line
Bone broth is the “liquid gold,” protein-rich superfood that deserves a spot in any daily routine. There’s a reason why celebrities and nutritionists alike swear by its gut-supporting, skin-rejuvenating, joint-maintaining, wellness-supporting powers!
Do your health a favor, and start adding two servings of Dr. Kellyann’s bone broth to your daily routine!
Explore Dr. Kellyann’s powdered bone broth for savory flavors like French Onion or Thai Lemongrass, Dr. Kellyann’s liquid bone broth in Organic Chicken or Beef, or give bone broth protein a try in chocolate or vanilla!
The Power of Protein | Harvard Health Publishing
How Much Protein Do You Need Everyday? | Harvard Health Publishing
Collagen | Harvard T.H. Chan School of Public Health
Chondroitin and Glucosamine | Drugs.com
Roles of dietary glycine, proline, and hydroxyproline in collagen synthesis and animal growth | National Library of Medicine
The Role of Glutamine in the Complex Interaction between Gut Microbiota and Health: A Narrative Review | National Library of Medicine
Bone Broth vs. Stock: Which is Better? | Cleveland Clinic