Bone broth is made from animal bones, such as chicken bones, beef bones, and even fish bones. It has been used traditionally in Chinese culture to aid in digestion through the mineral, amino acids, connective tissues, collagens and compounds that are present in the bones.
For some people, bone broth is one of the secrets of their health and vitality for years. It has healing properties that go deeper than we can imagine.
For those who are in doubt of giving it a try, here are some of the detailed benefits of bone broth.
Helps Relieve Common Cold
According to studies, traditional chicken soup with bone broth and vegetables has various substances (such as cysteine, histidine, glycine, and L-glutamine) that have anti-inflammatory effects. It can help stop the migration of neutrophils white blood cells that heal damaged tissues and defend against infections. Due to these, consumption of bone broth can help a person suffering from inflammation and common colds.
Helps Improve Joint Health
During the cooking process, collagen, which is present in bones and connective tissue, is broken down into another protein called gelatin which help support joint health.
Furthermore, bone broth also contains chondroitin and glucosamine, the two natural compounds found in cartilage which studies have shown to have the ability to decrease joint pain and lessen the symptoms of osteoarthritis.
Weight Loss Friendly
Though bone broth is very low in calorie, it can still satisfy hunger. Studies revealed that it contains gelatin that promotes feelings of fullness. Consumption of this can reduce calorie intake and lead to weight loss over time.
Helps Boost Immunity
According to studies, consumption of bone broth can help boost immunity, both in humans and animals. This is mainly due to its amino acids – like arginine, glutamine, and cysteine.
Benefits The Digestive System
Bone broth may aid in the digestion of other foods. The gelatin found in it naturally attracts and bind to water in the digestive tract, thus helping foods move easily through the gut.
Moreover, glutamine which is an amino acid present in gelatin can help maintain the function of the intestinal wall and prevent or heal a leaky gut, irritable bowel syndrome (IBS) or irritable bowel diseases (IBD), such as ulcerative colitis or Crohn’s disease.
Bone Broth Improves Workout Recovery
Bone broth with different herbs and veggies contain various minerals such as iron, calcium, and magnesium which are needed by individuals who work out. Also, it has glycine, an amino acid that helps the body produce creatinine which contributes to the formation of muscle mass and improves exercise performance.
Bone Broth Strengthens Bones And Teeth
Bone broth with vegetables and fish or meat may contain the necessary vitamins and minerals needed for optimal bone health. These include vitamin A, vitamin K, vitamin C, vitamin D, and the B vitamins, calcium, protein, magnesium, copper, boron, iron, phosphorus, manganese, potassium, and zinc.
Bone Broth Promotes Healthy Skin And Nails
A research found that the collagen in bone broth has beneficial effects on the skin and nails. Results of a study published in the Journal of Agricultural and Food Chemistry revealed that when collagen is taken orally, it can enrich the skin by making it elastic, firm, and glowing. Also, it was found that bioactive collagen peptides can reduce cracking of nails and promote nail growth.
Improve Sleep And Brain Function
There were studies showing that taking 3 grams glycine before bed can help a person sleep faster, improve the quality of sleep, and wake up fewer times throughout the night. Aside from this, glycine was also found beneficial in reducing daytime sleepiness and improving mental function and memory. Therefore, drinking bone broth, which contains the amino acid glycine, could have similar benefits.
Want to enjoy these outstanding benefits? Try this simple bone broth recipe.
Homemade Bone Broth Recipe
- Beef marrow and knuckle bones – 3-4 pounds
- Meaty bones such as short ribs – 2 pounds
- Carrots – 3 (halved)
- Onions – 3 (quartered)
- Celery stalks – 3 (halved)
- A handful of fresh parsley
- Raw apple cider vinegar – 1/2 cup
- Filtered water – 4 quarts
- Sea salt
How To Prepare:
- Place bones in a pot, add water and apple cider vinegar. Let the mixture sit for 1 hour for the vinegar to leach the mineral out of the bones.
- If needed, add more water to cover the bones then add the vegetables and bring to a boil. Skim the scum from the top and discard.
- Reduce to a low simmer, cover, and cook for 24-72 hours (if you’re not comfortable leaving the pot to simmer overnight, turn off the heat and let it sit overnight, then turn it back on and let simmer all day the next day)
- Throw in a handful of fresh parsley during the last 10 minutes of cooking. This will give additional flavor and minerals. After this, let the broth cool and strain it to make sure all marrow is knocked out of the marrow bones and into the broth. Add sea salt to taste.
- The broth is now ready for consumption or can be stored in the fridge for 5 to 7 days or freezer up to 6 months for use in soups or stews.