Why Consume Bone Broth?May 05, 2023
Have you heard of bone broth? It has gotten more attention recently so I want to explain why it's become popular and what some of the health benefits are. Although there’s limited research on bone broth, there’s plenty of evidence that suggests drinking it may be very beneficial.
What is Bone Broth?
Bone broth is made by simmering the bones and connective tissue of animals. It’s also often made with added vegetables and spices to deepen its flavor and nutrient profile. Bone broth is a rich, nutritious food that contains protein, collagen, and minerals like iron, calcium, magnesium, and phosphorus. It's a great way to get added collagen and minerals in your diet, as well as additional protein. It can also be used as a nutrient dense base for soups, sauces, and gravy.
Health Benefits of Bone Broth
Animal bones are rich in calcium, magnesium, potassium, phosphorus, and other trace minerals - the same minerals needed to build and strengthen your own bones. Fish bones also contain iodine, which is essential for healthy thyroid function and metabolism. Connective tissue gives you glucosamine and chondroitin, natural compounds found in cartilage that are known to support joint health. Marrow provides vitamin A, vitamin K2, minerals like zinc, iron, boron, manganese, and selenium, as well as omega 3 and omega 6 fatty acids. All of these animal parts also contain the protein collagen. Collagen has been shown to improve your joint health as well as your hair, skin, and nails. As the ingredients simmer, their nutrients are released into the water in a form your body can easily absorb. Many people don’t get enough of these nutrients in their diet, so drinking bone broth is a good way to get more.
Bone broth has been shown to protect and heal the mucosal lining of the digestive tract in animals, which is promising for humans as well. An amino acid in gelatin called glutamine helps maintain the function of the intestinal wall and has been known to prevent and heal leaky gut (when the barrier between your gut and surrounding bloodstream is impaired). It may also be beneficial for those suffering from irritable bowel syndrome (IBS), or inflammatory bowel diseases (IBD) such as ulcerative colitis or Crohn’s. Benefits to your gut health are one of my personal favorite reasons for drinking bone broth.
Bone broth may also help reduce inflammation in your body as the amino acids found in bone broth, including glycine and arginine, have strong anti-inflammatory effects.
How to Drink Bone Broth
Many experts recommend drinking one cup of bone broth daily. I personally prefer bone broth that is found in the freezer section as it tastes more fresh. The time of day you drink it is up to you. I like drinking it in the morning when my stomach is empty as I feel it may have the largest positive influence on my gut health at that time. No studies have been done to determine the best amount or time of day so experiment and see what works best for you.
How to Make Bone Broth
There are recipes online but many people don’t even use a recipe. All you really need is a large pot, water, vinegar, and bones. To get you started below is an easy recipe you can follow.
1 gallon (4 liters) of water
2 tbsp apple cider vinegar
2–4 pounds of animal bones
Salt and pepper, to taste
Place all ingredients in a large pot or slow cooker. Bring to a boil. Reduce to a simmer and cook for 12–24 hours. The longer it cooks, the better it will taste and more nutritious it will be. Allow the broth to cool. Strain it into a large container and discard the solids. In order to make the most nutritious broth, it’s best to use a variety of bones - marrow bones, oxtail, knuckles, and feet. You can mix and match bones in the same batch.
Adding vinegar is important because it helps pull all of the valuable nutrients out of the bones and into the water, which is ultimately what you will be consuming.
You can also add vegetables, herbs, or spices to your broth to enhance the flavor. Common additions include garlic, onion, celery, carrot, parsley, and thyme. These can be added right away in step one.
Cheers to Finding Your Glow!
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