Top 6 Nutrients In Bone Broth
Top 6 Nutrients In Bone Broth - By Mascha Davis, MPH, RDN
By now you may have heard that bone broth may be beneficial for many things, including strong bones, healthy nails, glowing skin, and even boosting energy! Today I’m going to dive deeper into 6 small but mighty nutrients found in bone broth that give you the benefits you’re looking for!
- Calcium - this is the most abundant mineral in the body, and is essential for bone growth, strength and maintenance. Without calcium you’re more likely to suffer from brittle bones, fractures and even osteoporosis. Calcium also plays a big role in the proper functioning of your heart and nerves, which is why those who don’t get enough calcium may experience muscle spasms or cramping.
- Magnesium - this is another important mineral in the body that regulates nerve function and helps with the contraction of muscles. Like calcium, magnesium also supports bone health. Consumption of magnesium has been linked to higher bone density and lower risk of osteoporosis. Some research also shows how consuming magnesium may even improve PMS symptoms! (um YES!)
- Potassium - this is another mineral that functions in the body as an electrolyte. This electrolyte plays an important role in heart function and muscle contractions. Having enough potassium in your diet is beneficial for your blood pressure, heart health & bone health.
- Phosphorus - yet another important mineral for bone health (are you seeing a theme here?!) However, in addition to aiding bone health, phosphorus is important for reducing muscle pain after exercise, filtering waste from the kidneys and creating DNA (aka the body's genetic building blocks).
- Glucosamine - a structural component of cartilage, that when supplemented has been shown to be beneficial for improving joint and bone health due to the fact that it may prevent the breakdown of cartilage in the body.
- Collagen - the superstar ingredient in bone broth that has been shown to potentially relieve joint pain and improve skin health, amongst other things.
You can get more bone broth into your diet by simply sipping on it daily, or adding it to fun recipes like the ones below!
Bone Broth Tumeric Latte
- 2 cups bone broth
- ½ tsp turmeric
- ½ tsp ginger
- 1 tbsp coconut oil (or ghee)
- Optional: creamer of choice
- Add bone broth, spices and coconut oil to saucepan and heat over medium heat
- Stir until all ingredients are combined
- Use blender or frother to blend mixture until creamy/frothy
Savory Oats with Bone Broth
- 2 cups bone broth
- 1 cup rolled oats
- 1 cup spinach
- Other veggies of choice (mushrooms, peppers, onions, etc)
- Optional to add on top: 1 tbsp sriracha, hard boiled egg, scallions
- In small saucepan, cook down veggies of choice until softened
- Cook oats according to package but use bone broth in place of water
- Once oats are cooked, combine with sauteed veggies
- Add additional sauces/toppings & enjoy!