Spotlight on: Bone Broth
Bone broth is made by slowly simmering bones, vegetables, herbs, spices, vinegar, and water. Bone broth can be enjoyed by itself for a nutritious and hydrating drink, or used to make soups, stews, and sauces.
Why do we love bone broth?
Bones are rich in vitamins, minerals, collagen, and amino acids, and slowly simmering them draws out these nutrients that might otherwise be discarded. The nutrients are released into the water in a form the body can easily absorb.
We love bone broth for pregnancy and postpartum because it’s nutritious, comforting, hydrating, and easy to digest.
Collagen and Amino Acids
Protein is needed in pregnancy for your baby’s growth and development, and in postpartum for healing.
Bones, connective tissue, and marrow contain a protein called collagen, and when cooked this breaks down into gelatin. Gelatin contains amino acids that support your joint health and gut health, and are anti-inflammatory. One of these amino acids, glycine, has been found to be relaxing and sleep-promoting.
There are no specific recommendations for collagen or for particular amino acids, but here are the recommendations for daily protein intake:
Preconception - .84g per kg of body weight
Pregnancy - 1g per kg of body weight
Postpartum/breastfeeding - 1.1g per kg of body weight
Minerals
Bones are rich in calcium and magnesium and these minerals are important for your bone and muscle health. In pregnancy and when breastfeeding, these minerals are needed for your baby’s bone and muscle development. If you don’t get enough in your diet, you may end up depleted as your body takes what it needs to nourish your baby.
The daily calcium intake recommendation for preconception, pregnancy and postpartum/breastfeeding is 1000mg.
Hydration
Bone broth contributes to your daily hydration needs, which are higher in pregnancy and for breastfeeding.
Daily fluid intake recommendations:
Preconception - 2.1L
Pregnancy - 2.3L
Postpartum/breastfeeding - 2.6L
It’s important to note that the nutrient content of bone broth varies depending on the nutritional quality of the bones and other ingredients used to make it.
We make our own bone broth using the highest quality ingredients, and use it extensively in our cooking. You can find it in our Miso Shiitake Broth, Beef & Root Vegetable Stew, Chicken Ginger Soup, and Beef Stew with Prunes or Plums.