13 Amazing Benefits of Bone Broth

Considered a superfood by many nutritionists, the benefits of eating bone broth are numerous. The key to whether or not the broth you are consuming is a true health wonder is how it is prepared. Broth from a can doesn't count. Boiling a chicken for two hours doesn't count. A truly healthy bone broth comes from up to 36 hours of simmering the bones. It is at this point the marrow is cooked enough that minerals and nutrients are released.

Amazing Benefits of Bone Broth

1.   Strengthens Joints

When you cook down bones, the collagen it contains turns into the protein known as gelatin. Gelatin contains amino acids that promote joint health, allowing you to strengthen your connective tissue when your body needs. Unlike your muscles, your joints are more prone to damage. As we get older, the chances of joint injury increase. Bone broth contains other nutrients good for joints, including glycosaminoglycan. Studies have found it helps prevent and treat osteoarthritis, as well as relieve pain from arthritis.

2.   Aids Digestion

One of the many benefits of bone broth is its ability to improve digestion. Bone broth is rich in amino acid glycine. Glycine increases stomach acid production, which makes it easier to digest your food. It also assists with fat digestion and maintaining healthy levels of blood cholesterol.

In addition to glycine, bone broth contains glutamine. This amino acid is effective in treating leaky gut, a condition in which toxins in your intestines are allowed into the bloodstream because of impaired intestine linings. Glutamine keeps the linings strong, thus preventing the ailment and its accompanying symptoms like constipation, food intolerances and diarrhea.

3.   Abundant in Minerals

Because you cook bones for a long time to make the broth, they are broken down so that the minerals are released. If you are using chicken, beef, pork or other land animal bones, your broth will be abundant in magnesium, phosphorus, calcium and potassium. If you are cooking fish bones, your broth will be high in iodine. Try adding a couple tablespoons of apple cider vinegar to further extract the nutrients as it assists in decalcification.

4.   Boosts Immunity

Bone broth made from marrow contains even more nutrients. Since marrow is classified as an organ meat, it contains properties good for your immune system. It plays an important role in your body, because marrow cells are needed for growing bones and boosting immunity.

5.   Fights Common Cold

If you are suffering from the common cold, or even the flu, try drinking warm bone broth. It contains such a multitude of important nutrients and vitamins in a form that you can easily digest. Some recommend adding black pepper or other hot spices, so that it opens up your nasal passageways, causes you to salivate and clears your airways.

6.   Combats Inflammation

One of the benefits of bone broth is its ability to help fight inflammation. Rich in cysteine, glycine and histidine, amino acids are known to combat inflammation, which is another way it keeps your joints, bones and digestive system healthy. When you are suffering from a sinus infection, consuming bone broth can help clear your inflamed airways.

7.   Strengthens Bones

Healthy bone formation and bone health requires a constant supply of several types of nutrients. Bone broth is full of them, which includes protein, potassium, calcium, magnesium, iron, phosphorus, zinc, boron, manganese, copper and vitamins A, B, C, D and K. When you add vegetables to your broth, you add even more minerals and vitamins good for bone health.

8.   Stimulates Weight Loss

Studies have found that a bacterium named firmicutes is often found in higher quantities in people who are obese. An accompanying bacterium called bacteroidetes is also present in those overweight. Bone broth is L-glutamine rich, which is vital to a healthy body and gut. L-glutamine is known to reduce levels of firmicutes, and thus stimulates weight loss.

9.   Increases Hydration

There're numerous benefits of bone broth. Due to its electrolytes content, bone broth can hydrate better than drinking water by itself. If the broth was made with vegetables, it has even more carbohydrates and minerals, both of which aid in rehydration of the body. This is helpful when exercising because your body uses up fluids and depletes electrolytes. So the faster you replenish, the faster you can exercise again.

10.   Builds Muscle

Bone broth is full of the amino acids your body needs to grow, maintain and repair your muscles. The amino acids aid in muscle protein synthesis, which builds muscle and fights inflammation.

11.   Influences Mood

Your stomach is always communicating to your brain. It tells it when it needs to eat, needs to digest, needs to purge, and so forth. When the bacterium, named microbiome, in your stomach and gut is off kilter, so is your mood. It influences your mood because it triggers negative signals to your brain. Because bone broth is good for your stomach, gut and digestion, it keeps your microbiome healthy and it sends happy messages to your brain. This helps improve your moods.

12.   Promotes Healthy Skin

Bone broth is rich in collagen. Collagen is what keeps your skin healthy and youthful in appearance. The more collagen you have in your system, the better your skin looks. It reduces the signs of aging by reducing visible wrinkles and puffiness. Cellulite decreases in other areas of your body as well, such as thighs and buttocks, when you consume more collagen.

13.   Detoxes Liver

Surprising to many, one of the benefits of bone broth is its ability to help detox your liver and cellular system. You are exposed to hundreds of toxins every day, through pesticides, chemicals, artificial ingredients and pollutants. Your body is constantly fighting the harmful effects of these elements. Bone broth is full of antioxidants which promote your immunity, improve digestion, help maintain a healthy gut and provide your body with vital nutrients, vitamins and minerals. This allows your body to detoxify its liver and cells of all the damaging waste left from chemicals.

How to Make Bone Broth

How you make your bone broth makes a huge difference. While fairly simple, it takes considerable time and effort to create a broth that gives you the most benefits.

First, you need to find bones containing lots of marrow. Your local butcher or meat department can provide you with soup bones, which typically work the best. If you want, you can use giblets, chicken feet and even the leftover carcass from roasting a turkey or chicken.

It is recommended you simmer your broth for 8 – 36 hours, depending on the type of bones you are using. 

Ingredients

To make a simple bone broth, use the following:

  • 2 pounds of beef, chicken or fish bones
  • 1 gallon of water
  • 1 chopped onion
  • 2 chopped celery stalks
  • Salt and pepper to taste

Directions

  • Place the bones in a stockpot and pour water on top. Mix in vinegar. Let it sit 30 minutes at room temperature. Hint: If the bones are raw, you can roast at 350 degree for about half an hour beforehand to make it more flavorful.
  • Add the roughly chopped onions, celery and carrots to the pot and bring to a boil. Once boiling, lower temperature to simmer. A foamy layer will develop over the first 2-3 hours. Skim it off the top and throw away.
  • If you are making beef bone broth, simmer for at least 36 hours. Chicken bone broth requires you to simmer it for 24 hours. Fish takes the least amount of time, needing only 8 hours.
  • Once done simmering, allow to cool. Strain to remove bones and vegetables. Serve!
 
 
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