Evidence-Based, Simplified Nutrition and Lifestyle Strategies


Microblog: The Essential Minerals and Vitamins of Beef Bone Broth

Microblog: The Essential Minerals and Vitamins of Beef Bone Broth

🥘Very little nutritional info is available for bone marrow and bone broth, as a whole. There are too many variables with bones—ingredients added, bone types, bone qualities, cooking time, animal’s diet, etc. And most packaged bone broth data is alongside a mixture of vegetables, herbs, and spices, as well as a lot less fat and collagen intact.

🐄It is estimated that a 0.5 ounce serving or 1 tbsp of beef bone marrow contains about 126 calories and 13.5g of total fat. Yes, 1 tbsp has 13.5 g of total fat, most of it being monounsaturated.

🦴Bone marrow is made from bone cells, fat cells and connective tissue. It also has alkylglycerols (found in shark liver oil) which has been found to be anti-cancer agents and has the ability to boost the immune system.

✨Bone broth is known for its collagen and gelatin. Collagen is key for skin rejuvenation, strong bones, digestive & gut health, and connective tissue health. Osteoporosis, premature aging of the skin and joint pain, arise if you’re collagen deficient.

🔥Collagen and gelatin are similar but not the same. Gelatin results from boiling collagen-rich bones. During boiling, extraction of collagen, minerals, electrolytes, and amino acids create the consumable gelatin. The thicker the gelatin upon refrigeration, the more nutritional value it provides.⠀

💡And this is why I’m not a big fan of store-bought bone broths. If your broth isn’t gelatinous, it’s much less collagen and gelatin-rich.⠀

💦Bone broth also has glycosaminoglycans that support elastin, collagen, and the turgidity in cellular spaces between fibers and bones. They are shock absorbers and lubricants in the body. (these same glycosaminoglycans can cause bloat for some)

🥩Bone broth has fewer vitamins than a ribeye but has more minerals—makes sense, as we’re pulling minerals from the bones.⠀

🧬High quality bone broths should contain 19 essential and non-essential amino acids, 8 of the 13 essential vitamins and 15 of the 20 essential minerals, 16 if you add iodine from fish bones.⠀

👩🏻‍🍳Swipe for my bone marrow butter recipe.


Nutrition with Judy

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