Bone Broth: How To Make It + 8 Miraculous Benefits
Dr. Karyn Shanks is a physician who lives and practices in Iowa City. Her work is inspired by the revolutionary science of Functional Medicine, body-mind principles, and wisdom gleaned from the transformational journeys of thousands of clients over her 25-year career.
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Ravi Teja Tadimalla is a senior editor and a published author. He has been in the digital media field for over eight years. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.
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About 54 million US adults were found to have arthritis and degrading joint health symptoms between 2013-2015 (1). Studies show some forms of joint pain affect women 8 times more frequently than men. And this is where bone broth can be of help – thanks to its natural collagen.
Bone broth is made from animal bones and connective tissue and is getting popular with each passing day. The herbs and veggies and spices it contains can surely benefit you. But the most important aspect of bone broth is its natural collagen – which helps preserve your body’s joints. As women are at a higher risk of suffering from joint pains, it’s time you took a serious look at bone broth!
Table Of Contents
- How Do You Make Bone Broth At Home?
- What Are The Benefits Of Bone Broth?
- What Is The Nutritional Profile Of Bone Broth?
- How To Consume Bone Broth
How Do You Make Bone Broth At Home?
It’s simple and quick. And it is worth it.
What You Need
- 3.5 pounds of chicken or beef bones, or a combination of the two
- 2 chopped medium carrots
- 2 chopped medium celery stalks
- 1 chopped medium onion
- 2 cloves of garlic
- 2 tablespoons of apple cider vinegar
- Kosher salt
- Filtered water, as needed
Directions
- Place the bones in a large stockpot. Pour the water over the bones and then add vinegar. Allow the mixture to sit for about 20 minutes in the cool water. Vinegar makes the nutrients in the bones more available.
- Add the veggies to the pot. You can also add the salt and any other spices or herbs if you want.
- Bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer.
- Let it simmer for at least 48 hours. You can use an automatic slow cooker for this. In the first few hours, ensure you remove any impurities that float to the surface. The foamy layer that forms at the top can be scooped off with a ladle and thrown away.
- Let it sit for 48 hours. Some of the water will evaporate – so you must add extra water in the morning and evening.
- You can add the garlic in the last 30 minutes.
- Remove the pot from the heat and let it cool a bit. Strain the bits of bone and vegetables out of the liquid. After it cools down completely, store it in a glass jar in the refrigerator for 5 days. Bone broth also freezes quite well – so you can also prepare a huge batch and freeze it for later use.
You might have to get used to its taste. Bone broth doesn’t taste like chicken or beef soup. It is bland and has an oily texture – feels thick in your mouth, thicker than soup.
Bone broth may not taste great, but it sure does a great job of keeping you healthy. How? Let’s find out!
What Are The Benefits Of Bone Broth?
1. Bone Broth Boosts Your Joint Health
As discussed, this is the most important benefit of bone broth – which happens to be one of the best sources of natural collagen on the planet. Collagen is the protein found in the skin, cartilage, bones, tendons, ligaments, and the bone marrow of vertebrate animals. It is common knowledge that as you age, your cartilage diminishes, leading to joint pains and the like.
In bone broth, the collagen from the bones leaches into the broth – offering you a readily absorbable form of collagen that restores cartilage. Studies show how collagen can be used as a therapeutic agent for treating bone ailments like osteoporosis and osteoarthritis (2).
Gelatin is another component of bone broth that acts as a cushion between your bones, allowing them to glide over one another without friction. Gelatin also serves as a source for strong bones.
Bone broth contains glucosamine too, another nutrient important for joint health. It supports cartilage health and smoothens the joints (3).
2. Heals The Gut Lining
We need a healthy, intact gut lining to properly digest and absorb nutrients from our food, keep toxins out, and control inflammation. Increased intestinal permiability (also called leaky gut) causes many health problems – including food sensitivities, autoimmune disorders, detoxification problems, and persistent gut symptoms.
A leaky gut can be problematic. You also tend to suffer from excess fatigue and brain fog, accompanied by diarrhea and bloating. The condition occurs when the junctions in the gut that control what passes through the intestinal lining don’t work properly. This makes substances leak into the bloodstream.
The collagen and other proteins and amino acids in bone broth can soothe and heal your gut lining, thereby treating leaky gut (4).
3. Boosts Your Immunity
Arginine is one amino acid in bone broth that contributes to immunity and wound healing. And since the broth boosts gut health, it has a direct relation to a strong immune system as well. Traditionally prepared bone broths were found to boost immune health (6).
4. Can Help You With Weight Loss
Bone broth is nutritious and filling. It contains no carbs and has very few calories. You can have it and not pile on pounds.
Also, did you know there is a link between weight gain and gut issues? These two problems often stem from the same condition – an unhealthy gut. We saw how bone broth could help treat the gut. That way, it can even facilitate weight loss.
Bone broth also heals your joints – and this means you can start moving again. Moving means you are going to burn calories and not put on weight.
5. Helps With Detoxification
Since bone broth improves your digestive health and the ability to expel waste, it can serve as a great detoxifying agent. The broth is replete with potassium and the amino acid glycine – both of which support liver and cellular detoxification. In addition, it also supplies sulfur and glutathione, which further detoxify your body by lowering oxidative stress.
6. Promotes Better Sleep
This can be attributed to the amino acids in bone broth. They aid the production of hormones and chemicals that help us sleep. For example, intake of glycine found in the broth was found to help people with sleep issues.
7. Enhances Skin And Hair Health
Collagen is what it is – the primary contributor. Being a structural protein, collagen builds strong skin and improves skin elasticity, delaying the appearance of fine lines and wrinkles. And the gelatin in the broth fights inflammation, which can otherwise contribute to aging.
The glycine in bone broth helps your liver flush out the toxins from your body. This re-energizes and de-ages your cells.
Now you know why you must stock up on bone broth! Aren’t the benefits too convincing? Alright. Now you will get to know what else bone broth contains.
What Is The Nutritional Profile Of Bone Broth?
| Calorie Information | ||
|---|---|---|
| Amounts Per Selected Serving | %DV | |
| Calories | 147(615 kJ) | 7% |
| From Carbohydrate | 66.9(280 kJ) | |
| From Fat | 42.2(177 kJ) | |
| From Protein | 38.2(160 kJ) | |
| From Alcohol | ~0.0(0.0 kJ) | |
| Carbohydrates | ||
| Amounts Per Selected Serving | %DV | |
| Total Carbohydrate | 17.1 g | 6% |
| Dietary Fiber | 3.4 g | 14% |
| Starch | ~0.0 g | |
| Sugars | ~5.3 g | |
| Fats & Fatty Acids | ||
| Amounts Per Selected Serving | %DV | |
| Total Fat | 4.7 g | 7% |
| Saturated Fat | ~1.5 g | ~7% |
| Monounsaturated Fat | ~1.6 g | |
| Polyunsaturated Fat | ~0.8 g | |
| Total trans fatty acids | ~0.0 g | |
| Total trans-monoenoic fatty acids | ~0.0 g | |
| Total trans-polyenoic fatty acids | ~0.0 g | |
| Total Omega-3 fatty acids | ~82.0 mg | |
| Total Omega-6 fatty acids | ~607 mg | |
| Protein & Amino Acids | ||
| Amounts Per Selected Serving | %DV | |
| Protein | 10.0 g | 20% |
| Vitamins | ||
| Amounts Per Selected Serving | %DV | |
| Vitamin A | ~1167 IU | ~23% |
| Vitamin C | ~12.9 mg | ~22% |
| Vitamin D | ~ | ~ |
| Vitamin E (Alpha Tocopherol) | ~0.2 mg | ~1% |
| Vitamin K | ~4.8 mcg | ~6% |
| Thiamin | ~0.2 mg | ~11% |
| Riboflavin | ~0.5 mg | ~27% |
| Niacin | ~5.5 mg | ~27% |
| Vitamin B6 | ~0.4 mg | ~19% |
| Folate | ~82.1 mcg | ~21% |
| Vitamin B12 | ~1.2 mcg | ~21% |
| Pantothenic Acid | ~0.8 mg | ~8% |
| Choline | ~41.9 mg | |
| Betaine | ~2.3 mg | |
| Minerals | ||
| Amounts Per Selected Serving | %DV | |
| Calcium | ~91.1 mg | ~9% |
| Iron | 4.2 mg | 23% |
| Magnesium | ~36.0 mg | ~9% |
| Phosphorus | ~131 mg | ~13% |
| Potassium | ~506 mg | ~14% |
| Sodium | 375 mg | 16% |
| Zinc | ~0.9 mg | ~6% |
| Copper | ~0.3 mg | ~17% |
| Manganese | ~0.3 mg | ~17% |
| Selenium | ~11.6 mcg | ~17% |
| Fluoride | ~0.7 mcg | |
Following are the key nutrients in bone broth that contribute to most of its benefits.
Collagen
This is the main structural protein found in your body. It forms the connective tissue and seals the protective lining of the gastrointestinal tract.
Glucosamine And Chondroitin Sulfate
While glucosamine protects your cartilage and boosts your health, chondroitin supports joint health and comfort.
Minerals And Electrolytes
These include potassium, magnesium, and calcium – these support healthy bone density and digestive health.
All great. But is there any other way to take bone broth?
How To Consume Bone Broth
The simplest way is to drink it directly. You can pour it into a flask and carry with you. Other ways you can take it include:
- You can use it while cooking grains like quinoa or farro. Just use bone broth instead of water.
- You can use it as a base for your favorite soup or stew.
- You can freeze the broth for using later. Simply pour the broth into ice cube trays and freeze it.
- You can also use bone broth to sauté veggies.
Conclusion
You saw the statistics – they are staggering. But with bone broth, you sure can regain your health.
Tell us how this post has helped you. Simply leave a comment in the box below.
Frequently Asked Questions
How long can you keep bone broth in the refrigerator?
For about 5 days to a week.
Is bone broth keto?
Bone broth offers very low carbs and hence fits well into the keto diet plan.
What is the difference between stock and broth?
While stock always has bones, broth is any liquid that has meat cooked in it (it can contain bones too). Stock is cooked for 2 to 6 hours, while broth is cooked within 2 hours.
Does venison bone broth also have the same benefits?
Yes, venison bone broth has the same benefits as that of chicken, beef, or fish.
Can I have bone broth while fasting?
Yes. As it contains several nutrients and is filling, it can help reduce hunger pangs. It also contains sodium, so you wouldn’t be dehydrated while fasting.
References
1. “Arthritis-related statistics”. Centers for Disease Control and Prevention.
2. “Role of collagen hydrolysate in bone and joint disease”. US National Library of Medicine.
3. “Is glucosamine good for joint pain?” WebMD.
4. “The therapeutic management of gut barrier leaking…”. US National Library of Medicine.
5. “Enriched chicken bone broth as a dietary supplement…”. US National Library of Medicine.
6. “Chicken soup inhibits neutrophil…”. US National Library of Medicine.
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Read full bio of Dr. Karyn Shanks
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