The Incredible Health Benefits of Fish Broth

Fish broth is an amazing and often overlooked superfood that can provide a variety of health benefits. Made from fish bones, heads fins and other parts simmered in water with vegetables and herbs, this mineral-rich broth has been used for centuries in traditional cuisines like Japanese dashi and French court bouillon.

Here are 12 science-backed ways that drinking fish broth can boost your health

1. Excellent Source of Minerals

Fish bones contain high levels of bioavailable calcium, magnesium, potassium, phosphorus, selenium, and other trace minerals. Simmering them into a broth draws these minerals out, creating a nutritious mineral-rich liquid. Just one cup of fish broth can provide around 20% of your daily calcium needs.

Fish broth is especially great for those following plant-based diets as a vegetarian alternative to bone broth. The minerals are more easily absorbed than from plant sources.

2. Strengthens Bones and Teeth

All those minerals in fish broth, especially the calcium content, promote strong, healthy bones and teeth. The calcium works with phosphorus and vitamin D for proper bone mineralization.

The collagen in fish broth may also benefit bone health. Clinical studies show supplemental collagen improves bone mass density and reduces the risk of fractures and osteoporosis.

3. Boosts Immunity

The selenium in fish broth helps support immune function and thyroid health. This mineral controls oxidative stress and inflammation in the body. Just one fish head contains over 100% of your selenium RDA.

Fish broth is also high in zinc, which aids immune cell development and communication. The vitamin C from added vegetables also gives your immune system a bonus boost.

4. Improves Skin, Hair, and Nails

Collagen is what keeps skin elastic, hair glossy, and nails strong. Our collagen production slows as we age. Drinking fish broth provides anti-aging collagen along with vitamins A and E for glowing skin, shiny locks, and strong nails.

The omega-3s in fish broth are also excellent for skin health. They help manage inflammation that can lead to acne and other irritations.

5. Promotes Gut Health

The natural gelatin in fish broth has prebiotic properties that feed beneficial bacteria in the gut microbiome. This helps improve digestive health and immunity. The collagen may also help repair intestinal lining to reduce leaky gut.

Fish broth is easily digested, making it a great food for those with sensitive stomachs. The minerals help reduce gut inflammation as well.

6. Joint Support

Collagen contains the amino acids glycine and proline that make up cartilage tissue in joints. Consuming collagen has been shown clinically effective at reducing inflammation and pain in joints for conditions like arthritis.

The glucosamine in fish broth provides additional cartilage-building blocks. Even smelling foods high in glucosamine like fish broth has been found to improved knee pain.

7. Aids Weight Loss

Fish broth contains protein for satiety along with collagen which helps suppress appetite. The abundance of minerals also supports a healthy metabolism.

Drinking fish broth before meals fills you up so you eat less. Some studies show collagen supplementation helps reduce body fat percentage and cellulite.

8. Brain Food

The omega-3 fatty acids in fish broth boost brain function. DHA helps build neuron walls for better signaling. The anti-inflammatory effects protect against cognitive decline.

The glycine in collagen also aids neurotransmission and mood regulation. Minerals like potassium support focus, memory, and learning. Fish broth keeps your mind sharp.

9. Heart Healthy

Fish broth provides anti-inflammatory omega-3s that reduce risk factors for heart disease like high blood pressure and triglycerides. The magnesium relaxes blood vessels while the potassium lowers sodium effects.

Selenium has been shown to reduce the chance of heart failure and stroke by almost half, according to a major clinical study published in the Lancet medical journal.

10. Better Sleep

The glycine in fish collagen acts as an inhibitory neurotransmitter that promotes deeper, more restful sleep. In one study,taking glycine before bed significantly improved sleep quality and reduced daytime drowsiness.

Magnesium works to relax muscles for restful sleep as well. The selenium, B vitamins, and antioxidants also support healthy sleep cycles.

11. Fights Inflammation

Fish broth contains omega-3 fatty acids EPA and DHA that have potent anti-inflammatory properties in the body. Chronic inflammation is at the root of most diseases.

Collagen reduces inflammatory cytokines while sulfur-containing amino acids like taurine have antioxidant effects. This combination offers natural pain relief.

12. Supports Healthy Vision

The vitamins A, C, and E along with carotenoids like astaxanthin from fish heads have been shown protective against eye ailments like macular degeneration and cataracts.

B vitamins aid tear production and omega-3s support nerve functioning in the eyes. Start drinking fish broth to maintain healthy eyes as you age.

How to Make the Most Nourishing Fish Broth

Follow these tips for maximizing nutrition when preparing homemade fish broth:

• Use fish heads and bones from oily, cold water fish like salmon and mackerel which contain more omega-3s.

• Add anti-inflammatory vegetables like onions, garlic, carrots, and celery.

• Simmer bones very gently for 4+ hours to extract the most minerals, collagen, and gelatin.

• Throw in fresh herbs, lemon slices, and seasoning to enhance flavor. Avoid over-seasoning so the mineral taste shines through.

• Strain the broth through a cheesecloth-lined sieve. Reserve picked meat for fish cakes.

• Drink broth warm, use for cooking grains or legumes, freeze for later, or make into soup.

Fish broth offers a powerhouse of nutrition from natural sources that our bodies recognize and thrive on. Harness the health treasures from the sea and take advantage of these amazing benefits by incorporating mineral-rich fish broth into your routine.