Drinking bone broth daily provides a number of health advantages. But how much bone broth do you need? Well, it depends on the specific health benefits you’re aiming for. Here’s a look at the recommended daily amount of bone broth for weight loss, gut health and skin health.
For weight management and muscle growth
Protein-rich bone broth is an excellent addition to your weight loss regimen. Usually, 2-4 cups per day is recommended. If you train hard and want to build muscle, you need to eat multiple high-protein meals a day. So, you may want to drink more bone broth soup (3 or 4 cups), along with other protein foods, carbs, healthy fats and fibre.
You don’t have to make drastic changes to your diet. Start by drinking one cup a day and increase your intake gradually.
If you’re not keen on drinking bone broth daily, the equivalent is 1-2 servings of bone broth.
For gut health
How much bone broth to drink daily to keep your digestive tract functioning optimally? Aim for 2 cups of bone broth, or one serving of bone broth powder. Of course, on its own, bone broth won’t heal your gut. Include anti-inflammatory foods like tomatoes, almonds, walnuts, strawberries, blueberries, green leafy vegetables and fatty fish to your diet. Make bone broth and gut-healthy meals more flavoursome with anti-inflammatory spices such as ginger, turmeric, garlic, black pepper, cayenne and clove.
For skin, hair and nails
How is bone good for skin, hair and nail health? The gelatin (which breaks down as collagen in the body), vitamins, calcium, protein and essential fatty acids in bone broth soup strengthen your nails, helps your skin stay vibrant, and guards against hair loss. At the minimum, have one cup of bone broth daily, or 2-4 cups, along with other nutrient-rich foods that help enhance your appearance.
Drinking bone broth daily may not be everyone’s cup of tea
Having bone broth as often as you can but not excessively can help promote overall good health, other aspects of your diet and lifestyle considered. If you cannot drink one or more cups of the nutritious liquid food every day, incorporate it into your weekly diet. And if that isn’t possible either, try to have bone broth when you can.
Bone broth is easily digestible and filling. Moreover, you can try different bone broth recipes and make healthy eating more exciting.
According to Chinese medicine, Qi or the vital life force that permeates the full body, is stored in the deepest layers of the body during the winter months, and bone broth nourishes Qi at these deeper levels. If you believe in and use Chinese medicine, you may want to drink bone broth more often along with other warming foods during winter.