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Today I would like to talk about using broth or stock, whenever it is made from beef, chicken or fish, as a staple food in your diet to promote digestive healing, general illness recovery, and healthy brain functioning, strong flexible joints as well as skin/hair/nails/bone health – as these foods are also proven to have anti aging effects on the body.
We know that one of the main ingredients of animal delivered stock is collagen and gelatin. These substances that got us all interested in eating collagen rich foods such as bone broth and this is why everyone who is interested in good nutrition already has collagen peptides or gelatine supplements at home’s pantry. It’s been a big demand for these supplements over recent years.
Gelatin is a protein product derived from collagen. Collagen accounts for about 30 % of your protein mass. Both have important health benefits due to its unique combination of amino acids and are used in cosmetic and pharmaceutical industries.
Studies show that the intake of collagen and collagen peptides may boost skin collagen production and provide anti-aging effects.
For instance two human studies in which participants took 10 gram of collagen supplements daily found a 28% improvement in skin moisture and 31 % reduction in collagen fragmentation- an indicator of collagen quality loss after 8 and 12 weeks, respectively.
Similarly, in a 12 month animal study, taking fish delivered gelatin improved skin thickness by 18% and collagen density by 22%.
What’s more, studies show that collagen may increase levels of hyaluronic acid, which is another essential component of skin structure, suggesting a potential beneficial effect against ultraviolet B induced skin damage.
There is also a 6 months study that found supplementing with 2,5 grams of collagen peptides significantly improved skin appearance by reducing cellulite.
In my research I have found that many studies are supporting taking 10 grams of collagen supplement daily to improve joint mobility and mineral density and bone formation as well as reducing bone degradation.
One of the great ways to take a better care of yourself and make sure you have strong joints, tight, youthful looking skin and strong hair, is to introduce collagen and gelatine rich foods to your daily diet. It will also add flavour, as foods that carry collagen are simply yummy.
Collagen and gelatin differ in chemical structure. Collagen is mainly used as a supplement while gelatine is used in cooking to thicken the sauces. Both are beneficial to your health and both have high bioavailability.
Gelatin is also used in gastrointestinal healing protocols as it contains glutamic acid, a substance that also helps promote a healthy mucosal lining in the digestive tract. It also helps digestion by stimulating the production of gastric juices. Gelatin also binds to water, which kelps to move foods through the digestive system. As you can see this substance is very beneficial to human health.
It is safe to consume up to 10 grams of gelatin in a supplement form a day.
Taking a supplement certainly is one of the ways to consume collagen an gelatin to strengthen yourself. But if you are like me, and you love food and you are not the greatest at remembering taking supplements daily, then you may consider to increase your collagen and gelatin rich foods in your diet such as bone broth, chicken stock and fish stock.
In order to consume your therapeutic dose, you’d like to drink 3 cups of animal sourced stock a day. You can have this functional food with the main meal or in between the meals. You can drink it as clear, minimally flavoured stock, or you can combine the stock with vegetables to make up flavoursome soups.
I have created number of flavoursome and easy to follow video recipes that outline how to prepare different types of stocks and soups. All these recipes are found in my recipe folder on my YouTube channel. Please look them up ad try these at home.
If you are not great at cooking. I will encourage you to find a reliable producer. I use Broth & Co, a Melbourne food-based company that utilises grass fed Australian beef bones & quality free range chickens. These authentic grass fed & free range bone broths are all natural, no added salt, no additives. The beauty of this brand is that they sale their product online. So no matter where you are in Australia, you will be able to access this high quality and testy product.
As a certified GAPS practitioner I recommend beef, chicken or fish stock to my patients who undergo digestive healing protocol, recovering from leaky gut, irritable bowel syndrome, or small intestine bacterial overgrowth. This is for two reasons, firstly because this is functional medicine food. It carries the building blocks to help you strengthen the intestinal lining. Secondly this food in non allergenic. It is safe to eat when your digestion feels like it is on fire. It helps to reduce the symptoms of discomfort, inflammation, bloating and pain in patients presenting with digestive disorders.
I recommend Broth & Co products for my patients to have them as a back up at work, or when they travel to be able to have an access to their health giving foods at all times. I still tho strongly recommend using home cooked products when you are at home and when you have got the time to organise yourself in the kitchen.
You may find that their products took a part in Professor Karin Ried from National Institute of Integrative Medicine study on the bone broth & gut health last year. The results of the study are already published. On overall, the study found positive health outcomes in patients suffering from IBS when eating bone broth.
Thank you so much for taking a time to learn about this week’s health tip on the benefits of collagen and gelatin.
I hope you are encouraged to add yummy bone broth to your diet immediately to strengthen yourself.