A Beginner’s Guide to Bone Broth & Its Benefits

by admin | Jul 23, 2019 | Health Awareness

Bone broth appears to be popping up everywhere these days. Hailed for its powerful nutritious properties among communities of health-conscious individuals, the stock can be made right at home and may provide a wealth of health benefits. Although research behind its benefits is still ongoing, millennia of broth drinkers can’t be wrong. Discover what the broth is made of and how it could benefit you below.

What is Bone Broth?

The history of bone broth extends all the way back to prehistoric times when hunter-gatherers would use animal parts they couldn’t otherwise consume into a drinkable broth. The diverse solution can be made from virtually any animal, and you don’t even need a recipe: just mix together water, vinegar, and bones in a large pot. If you do prefer to follow a formula for your first try, there are many recipes available online.

What Are the Benefits of Bone Broth?

The health drink is rich in the protein collagen, which, when cooked, becomes gelatin. The gelatin provides critical amino acids, but in addition, the animal bones themselves are loaded with key nutrients such as calcium, potassium, magnesium, and phosphorus. Marrow is also replete with vitamins A, and K2, along with zinc, iron, and omega-3 fatty acids. Many individuals – even those who eat well – have gaps in their diets, so adding bone broth can help address them.

Beyond bone broth’s rich vitamin and mineral concentration, it is also believed to have a number of key benefits. Some evidence shows that bone broth:

• Boosts digestive health. The solution is highly digestible and also promotes the digestion of other foods, as gelatin binds to water in the digestive tract to move food through. Moreover, it’s suspected that the gelatin can help intestinal wall permeability, known as leaky gut syndrome.
• Helps you achieve cosmetic goals. By improving connective tissues, it’s suspected that the broth could reduce the appearance of cellulite, improve hair and nail strength, and re-mineralize teeth.
• Improves joint health. Animal bones are products which, under normal circumstances, are inedible. Yet, they’re rich in collagen, which can be formed into gelatin that the body can use to strengthen its own connective tissues. Thus, drinking bone broth may improve joint health, especially in individuals with conditions like osteoarthritis.
• Reduces inflammation. Amino acids glycine and arginine found naturally in bone broth, are known for fighting inflammation. Chronic inflammation is suspected to play a key role in many serious conditions, including Alzheimer’s disease, heart disease, diabetes, and certain types of cancer, among other illnesses.
• Kickstarts weight loss. Although bone broth is typically low-calorie, it’s also very satiating. Thanks to the gelatin, you’ll likely feel full long after drinking the broth, even though you’ve only consumed a few calories. It’s also been shown to reduce fat and increase muscle strength.
• Improves sleep quality. Finally, the glycine present in bone broth may also aid in sleep regulation. Thus, anyone who has difficulty falling or staying asleep may wish to incorporate broth into their nightly routine, as it won’t leave you feeling groggy or have any of the other side effects associated with sleeping pills.

What is the Bone Broth Diet?

You may have heard about bone broth diets designed to help you lose weight and boost overall health. While you certainly don’t have to be quite this prescriptive to incorporate bone broth into your diet, some individuals enjoy having a plan laid out for them. The diet incorporates periods of intermittent fasting to boost metabolism, it’s a good idea to speak with your doctor before engaging in any fasts. People with blood sugar concerns or any similar health issues may need to avoid fasts. With that said, the benefits of bone broth described above can still be realized by simply drinking the mixture regularly alongside a healthy diet.

7 of the Best Salad Greens for Your Health

by admin | Apr 26, 2019 | Health Awareness

You probably already know that leafy greens are considered the holy grail of nutrition. While they’re low in calories, they’re also rich in the key vitamins and minerals needed to help our body function its best. Yet, a lesser-known aspect of these powerful veggies is that not all are created equal, and in fact, some are far more nutritious than others. Browse through some of the most popular salad greens, ranked from least nutritional to healthiest, below.

#7 Butter Lettuce

While swapping out wraps or bread for butter lettuce is a healthy way to enjoy your favorite sandwich without the carbs, butter lettuce has only small amounts of iron and calcium. It is, however, a good source of vitamin A, which still makes it a strong contender in the realm of salad greens.

#6 Green/Red Leaf Lettuce

Often found in packaged mixed greens, red and green leaf lettuce is well-liked for its mild taste, making it the perfect base for salads with flavorful ingredients. It can also deliver a significant dose of vitamins A and K. Since it’s low in fiber, consider pairing it with some fibrous veggies, including cauliflower, celery, and green peppers.

#5 Romaine

Perhaps the most popular lettuce of all, romaine has a fresh flavor and a rewarding crunch. Although it’s versatile enough to accommodate virtually any toppings, it isn’t quite as nutritional as some of the other types on this list. It does, however, have a high concentration of folic acid, which supports fetal health.

#4 Watercress

Often overlooked here in the U.S., watercress is a popular salad green in Europe. It’s has a higher nutritional value than romaine and leaf lettuce, and delivers nearly the entire daily recommended intake for vitamins A and K. Surprisingly, it’s also a great source of vitamin C.

#3 Swiss Chard

Also, a less popular veggie, swiss chard has similar properties to watercress with lots of vitamins A, C, and K. Yet, it also has iron and calcium, a critical nutrient for supporting bone health. This green from the beet family can be enjoyed raw, but it has less bitterness when cooked. If you don’t find it appealing on its own, consider incorporating it into a soup, omelet, or stir fry.

#2 Spinach

It should come as no surprise that spinach falls so high on the list. Although it has a mild flavor, it provides a wealth of nutrients, including vitamins C and K, as well as fiber and iron. It also has lots of folic acid. While fresh fruit and nuts come together to form a delicious spinach salad, it can also be blended into smoothies without altering the overall taste.

#1 Kale

Often hailed as a “super food,” kale is certainly deserving of its spot as the healthiest salad green. In addition to fulfilling your daily requirements for vitamins A, C, and K, the veggie is a rich source of phytonutrients. These compounds found in plants have powerful benefits, including cancer prevention, heart health, and immune system support.

As you can see, it’s a good idea to switch up your go-to salad every now and then to reap the greatest benefits that greens have to offer.  Whether you’re a longtime kale connoisseur or you’re just starting to broaden your horizons for salad greens, there are many ways a variety of leafy vegetables can help you achieve and maintain your best version of health.