While bone broth might seem to be a trendy superfood, it is anything but new. Bone broth is a real food staple that has been valued through the annals of time but has largely disappeared from the western diet. It has been used a medical elixir for colds and viruses for thousands of years and we are now seeing research emerge that links the state of our gut and the strength of our immunity.
One notable study showed that chicken broth diminishes the presence of white blood cells associated with inflammation in upper respiratory conditions that often plague cold sufferers, suggesting that it encourages a more effective immune response and helps symptoms clear up quicker.
We now know that most of the human microbiome resides in the gut, and as it turns out, so does 70-80% of the body’s immune system, referred to as GALT or gut associated lymphatic tissue. The relationship between the two is symbiotic whereby they have evolved together to ensure that the body is protected and is eliminating any harmful pathogens that it comes into contact with.
So by supporting our gut microbiome the delicate intestinal lining of your gut you also help to support healthy immune responses. (To find out more about the functioning and symbiotic relationship between our immune system and our gut health check out my article here.)
The nutritional benefits of bone broth cannot be overlooked and the term ‘superfood’ is fitting in our minds.
So just how then does bone broth help to support our immune system?
Bone broth is created by a long and slow simmering of cooking bones and marrow in water. As the bones cook minerals, nutrients and healing compounds leach from the bones into the water creating a nutrient dense broth that is easily digestible and full of nourishing goodness.
The collagen of the bones, ligaments and cartilage is broken down to form gelatin and it is the amino acids that make up gelatin that confers many of the health benefits of bone broth. It is also full of essential minerals, including electrolytes, in forms that are easily absorbed; calcium, magnesium, phosphorus, silicon, sulphur and other trace minerals as well as a group of healing compounds called Glycosaminoglycans that play primary roles in maintaining the integrity of cartilage, collagen and elastin throughout the body.
Here is a breakdown of the main immune supportive effects that the nutrients in bone broth can have.
Fight Pathogens
A healthy immune system continually works to hunt down pathogenic cells and destroy them before you feel any negative effects. As mentioned bone broth is a rich source of gelatin. Gelatin is made up of amino acid building blocks which are used primarily by the body to make proteins but they confer individual immune system benefits.
● Arginine.
Arginine plays an essential role for the proper regulation and functioning of the immune system. It is closely involved in the synthesis of nitric oxide which is a key mediator of immune responses. Dietary supplementation has been used as a mechanism to boost the immune system and it has been discovered that arginine stimulates T cell and natural killer cell activity and is an essential nutrient for both innate and adaptive immune systems.
● Glutamine
Glutamine is an important molecule for both the immune system and gut health. It is a critical fuel source for immune cells, including white blood cells and certain intestinal cells and the function of the immune system can be compromised when insufficient amounts of glutamine are available. It also supports the immune system by helping to maintain the barrier between the inside of your intestines and the rest of your body, thereby protecting against a leaky gut.
● Glycine.
Glycine is an important amino acid for the maintenance of the extracellular matrix. The extracellular matrix provides mechanical support of the tissues, but also a mechanical barrier that impedes or blocks the invasion of infective agents. Increasing dietary intake of Glycine has been shown to be very effective against viral infections due to this mechanism of action.
It is also an important amino acid that your body uses to make glutathione, a powerful antioxidant that helps protect your cells against oxidative damage caused by free radicals, which are thought to underlie many diseases, and it can also help to improves your quality of sleep – both of which are essential for an effective immune system.
Reduce Inflammation
Inflammation has many causes and all kinds of negative effects on your body’s health. Specifically, in relation to digestion, inflammation is frequently caused when undigested particles of food seep through openings in a weakened intestinal lining, entering the bloodstream.
The immune system detects these intruders and becomes hyperactive, resulting in inflammation and a high-level of antibodies that create an autoimmune response and attack healthy tissue. Bone broth can help to restore gut health, preventing particles from seeping through and resulting in a healthy and appropriate inflammation response rather than excessive inflammation.
Collagen Results In Multiple Benefits For The Immune System
Collagen (or it’s cooked form, gelatin) has beneficial effects for a variety of autoimmune diseases, as well as for leaky gut syndrome, in which undigested food particles, toxins and pathogens can seep through openings in the intestinal lining. (find out more about this here)
Collagen also has beneficial effects for healthy connective tissues including bones, tendons and ligaments but more importantly it supports the maintenance of the extracellular matrix of connective tissues which support our tissues and provides a physical barrier to pathogens. Supporting the structure of this extracellular matrix enables these tissues to resist pathogens thereby supporting our immune system in a physical way.
Improve Gut Health
As I have mentioned, the majority of your immune system cells live reside in your gut. This makes sense when you consider that the foods that you ingest are one of the primary entry points for foreign materials to enter your body, so the digestive system is the front line in defence.
Bone broth improves your gut health, enabling the immune system cells there to function effectively and prevent pathogens from moving from your digestive tract throughout your body. The amino acids found in bone broth (which are the building blocks of collagen) also continuously restore and maintain the integrity of the intestinal lining, resulting in improved intestinal functioning and strengthened immune function.
Detoxify Your Body
Detoxification has become something of a buzz word in recent years as people have become aware of the myriad of benefits that detoxifying your body can have. Our bodies are exposed to all kinds of environmental toxins as well as toxins in what we eat and drink.
All of these toxins can be confusing for the immune system, which doesn’t know which are most important to fight and which can be ignored. By regularly detoxifying your system, you can set your body up for success in fighting off the pathogens that are truly dangerous.
Drinking bone broth regularly helps your digestive system to remove waste and pathogens. Furthermore, it can strengthen and cleanse the liver so that this essential organ can do its job in continuously removing toxins from your system.
Maintain Balanced Nutrition
The best way to avoid getting sick is to keep your body in good condition year-round. A balanced intake of vitamins and minerals gives your immune system the tools that it needs to fight off disease. Excellent nutrition is the best way to keep yourself from getting sick.
The food we eat also has a big impact on the range and type of bacteria in our gut which we know plays an important role in our immune function (read more about this here). eating a wide range of plant-based foods, which are high in fibre, and limiting ultra-processed foods including junk food. Following a Mediterranean diet has also been shown to improve gut microbiome diversity and reduce inflammation: eating plenty of fruit, vegetables, nuts, seeds and whole grains; healthy fats like high-quality extra virgin olive oil; and lean meat or fish. Avoid alcohol, salt, sweets and sugary drinks, and artificial sweeteners or other additives.
When looking at our diet from a nutrition perspective you can improve your immune health by feeding your gut bacteria with the good stuff and eliminating processed foods and sugars. and instead include a wide variety of plant based fibre, healthy fats and proteins
Bone broth is a superfood that contributes to a balanced diet easily by making healing and supportive nutrients readily available for your body to digest as well as providing plenty of healthy protein.
Give Immune Boosting Bone Broth A Try
If you want to give your immune system the best chances at warding off whatever pathogens you may encounter, check out our range of certified organic bone broth powders and give it a try today.
