While you may know some of the more glamorous benefits of bone broth (such as promoting skin health, arthritis and joint pain relief, and immune system support) I want to talk about some of the less sexy benefits of bone broth. Things like inflammation control, antioxidant protection, and digestion support. These properties are hugely important especially from a preventative care perspective – and help to keep us healthy not just “fix” us when we are feeling ill.
And hey guess, what! Flaxseeds have these same properties! But because they work in different ways they make a great team.
Here’s why I sip my bone broth with ground flaxseeds:
Bone Broth: Bone broth contains gelatin which is made of protein. And protein is composed of amino acids. Studies show that many of the amino acids in bone broth (such as cysteine, histidine, and glycine) reduce inflammation, and L-glutamine specifically reduces gut inflammation.
Flaxseeds: Flaxseeds have very high Omega-3 content. Flaxseeds are the #1 source of the plant-based Omega 3 fatty acid ALA (alpha lipoic acid). Studies show that ALA helps to reduce inflammation. And the body converts ALA to EPA. And when people eat flaxseeds EPA increases in the bloodstream. This Omega 3 also help to provide inflammation protection, especially in the bloodstream.
Bone Broth: Bone broth is rich in glutathione, so working it into your diet is a great way to boost your supply of this powerful antioxidant. The body uses the amino acid glycine (also in bone broth) to recycle glutathione. Glutathione deficiency contributes to oxidative stress which leads to early aging and many diseases including liver disease, cardiovascular diseases, and diabetes.
Flaxseeds: Flaxseeds have a high lignan content. Lignans are antioxidants which scavaging free-radicals and protect against cancer and other diseases. They actually contain more antioxidant power than blueberries. Lignans are also a fiber. Fiber inhibits the formation of platelets in the bloodstream and decreases C-Reactive protein levels (CRP on a blood test) – which is an indication of the inflammatory status of the cardiovascular system.
Bone Broth: Bone broth contains gelatin which improves gut integrity and digestive strength. Gelatin has a unique property of drawing stomach acid into the stomach. This acid enables the breakdown and absorption of nutrients into your body. It also contains glutamine an amino acid that works to repair any leaks in your intestinal tract. Gelatin also absorbs water and helps keep fluid in the digestive tract, promoting a healthy bowel.
Flaxseeds: When you soak flaxseeds in water they produce a goo. This mucilage or gum contained in flax is particularly soothing to the gut. When consumed, it acts as an emollient coating, helping to delay gastric emptying. Keeping the food in our intestines longer and improving absorption of nutrients. Flaxseed fibers also help to steady the passage of food through our intestines. Finally, the lignans in flaxseed have been shown to reduce the risk of colon cancer. This impressive group of digestive tract benefits is likely to receive more attention in future research studies.
When increasing fiber intake, it is a good idea to increase water intake. And a cup of bone broth counts toward your daily 8-11 cups per day of water.
Most studies are showing these benefits when consuming two table of flaxseeds per day.
I suggest adding 1 tablespoon of ground flaxseeds to 1 cup of hot bone broth and enjoying 2x per day.
*In some people, flax causes discomfort at first. I recommend starting slowly with 1 tsp per day and increasing the amount every few days.
- Check out my favorite brand of broth: Kettle and Fire uses bones of organic, pasture-raised animals along with organic vegetables, sea salt, and herbs, all slow-simmered for 24 hours.
However you choose to get your hands on this liquid gold, be sure to make bone broth a staple in your diet!