Food For Your Skin

Bone broth is a traditional kitchen remedy that has been used across the globe. In general, bone broth is made by boiling bones in water with a splash of acid (like vinegar) and time. Through this process, nutrients like minerals and collagen fibers are extracted from the bones and into the liquid.  

When it comes to the skin, bone broth is medicine. Studies demonstrate the nutrients in bone broth help heal wounds, improve skin quality, and address brittle nails(1,2). Most of the evidence here uses collagen peptide supplementation, however it is ideal to get nutrients from a whole foods source. 

Bone broth is rich in collagen and gelatin. Collagen holds our body together and gives strength to our connective tissues and keeps our skin tight (3). Gelatin is simply the food term for collagen and describes the collagen extracted in bone broth; the part that forms into a Jell-O quality when cooled. Gelatin can heal the gut lining,supports a healthy microbiome, and aids in digestion (4). 

Also present in bone broth are minerals like calcium, phosphorus, and magnesium (5); important for optimizing health. As well as the amino acid glycine which improves sleep quality (6,7), and proline which makes up collagen (8).

All the science aside, when I was sick as a kid my mama would make chicken soup. This is a tradition I find myself carrying on and it’s a staple of my winter diet. Portland Juice Company makes yummy bone broth with mostly organic ingredients and they deliver; I go back and forth between delivery and making my own. 

Bone broth is a wonderful example of 'food as medicine.' It's abundant in nutrients, warming during these winter months, and has very little impact on our blood sugar. All the while, supporting healthy skin from within.

Ingredients:

  • Bones from 1-2 chicken carcasses

  • Filtered water

  • Coarsely chopped onion, carrot, and celery 

  • Fresh parsley 

  • Salt and pepper to taste 

  • Splash of apple cider vinegar  

Instructions:

  1. Place bones in a large pot or crockpot. 

  2. Cover bones with filtered water. 

  3. Add vegetables (except for parsley), if using. 

  4. If using a pan, bring to a boil, then immediately reduce to a low simmer. You want a gentle simmer, a very hot temperature with bubbles rising to the surface, but not a rolling surface. If using a crockpot, turn the crockpot to low.

  5. Let simmer for 8-24 hours.

  6. During the last 10 minutes, add parsley if using.

  7. Strain broth and use immediately for drinking or meals, or store in glass jars in the refrigerator.

Resources

  1. https://onlinelibrary.wiley.com/doi/10.1111/ced.14392

  2. https://onlinelibrary.wiley.com/doi/10.1111/jocd.12393        

  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707681/          

  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4040816/         

  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350494/       

  6. https://www.ncbi.nlm.nih.gov/pubmed/25533534       

  7. http://www.townsendletter.com/FebMarch2005/broth0205.htm         

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