Bone Broth and its Bountiful Benefits

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“Good broth will resurrect the dead. “

– a Southern American Proverb
Bone_Broth_Cartoon-small

[Click on the image to Enlarge]


Broth or stock is a prepared liquid food made from beef, chicken or fish bones, often with vegetables added. Any good chef will tell you that stock is a mainstay and they can’t do without it! Broth is a great base for soups, stews and sauces, but can also be consumed as it is, for its many health benefits.

Bone broth is predominantly made up of bones and can include small amounts of meat left on the bones. To release the minerals, bone broth is usually simmered for more than 24 hours. This also allows the formation of gelatin on the surface of the broth that contains the greatest amount of collagen.

The Benefits of Bone Broth


oxtail-soup
  1. Bone broth stretches your budget. Imagine the amount of money you could save on supplements if you regularly consume bone broth. You get all the nutrients at a fraction of the cost of paying for nutritional supplements. A roasted chicken with leftover bones can be repurposed and made more nutritious. Better yet, if you live near a butchery, you can ask the butcher to sell or even give you the leftover bones.

  2. Strengthens your immune system. Bone broth is rich in marrow. That’s the soft part at the centre of the bone. You know what marrow contains? Immune cells. Supply your own immune system with the nutrients and building blocks it needs by drinking bone broth. A study conducted in a controlled environment showed that chicken soup prevented the pro-inflammatory effects of neutrophils (white blood cells which promote inflammation) during upper respiratory tract infections.

    3. beauty-woman-beautiful-young-female
  3. Flaunt beautiful skin. Your skin contains a lot of collagen. As you age, you lose some of it. To maintain youthful and glowing skin, you need to supply your skin with more collagen. Also, collagen promotes wrinkle-free skin. Well, bone broth contains sufficient amounts of collagen to help you maintain (and flaunt) your beautiful skin. Collagen is also useful for people suffering from rheumatoid arthritis.

  4. Prevent leaky gut syndrome. Are you familiar with leaky gut syndrome? You should be. The gelatin generated in bone broth seals up weak spots in your gastrointestinal tract. Bone broth contains the amino acids glycine, glutamine, proline, arginine, and cysteine. These are the amino acids needed to heal your digestive tract. Bone broth also helps make you feel full by slowly stretching your stomach.

  5. Substitute a cup of bone broth for tea. Instead of your usual tea, why not try a warm cup of bone broth? You can add pepper, salt or garlic powder as seasoning.

  6. word-cloud-for-dietary-mineral Bone broth is rich in minerals like calcium, phosphorus, silica and magnesium as well as trace minerals. The majority of these minerals are easily absorbed by your digestive system. A deficiency of any of these minerals can lead to serious health consequences such as weak bones and poor bone development.

  7. Joint Health. Do you suffer from joint pain? Instead of buying expensive supplements that contain chondroitin sulphate and glucosamine (both good for your joints), try bone broth. Yes, it contains those two as well. It may even help you stop complaining about your bad knees.

  8. Here’s a bonus. Do your kids love noodle soup? Unfortunately, your answer is probably yes they do like noodle soup, commercially prepared ones. Just add hot water and wait for 2 minutes. Imagine if you could give them bone broth instead? Very convenient and nutritious for them.

chicken-stock-with-noodles

Practical Tips when Making Your Own Bone Broth



  • Don’t use a pressure cooker. Use your stove. To completely release the nutrients, you need to let the bones simmer. Cook slowly on a low heat. Chicken bones can be cooked for 24 hours. While beef bones are more resilient and can cook for as long as 48 hours.

  • You can also add vinegar (apple cider vinegar works best) to facilitate the release of minerals from the bones.

    • cooking-fish-broth-with-vegetables
  • When your broth boils, place the heat setting to the lowest point, just enough to let the bones simmer. Remove any scum that forms on the surface. It will make your broth taste funny if you don’t remove it.

  • Don’t forget to strain out small fragments of bone before you drink your bone broth.

  • Be creative. There are plenty of different ways you can make your own bone broth.


Choose whichever bones you prefer (or simply what’s available, leftovers). You can use chicken, turkey, beef, lamb or fish. Just make sure they come from organic sources so they’re free from any harmful chemicals. Whichever ones you choose you still get the same bountiful benefits. The important thing to remember here is to make bone broth an essential part of your diet.
woman-tasting-soup-while-cooking

Related Articles

No Bones About It: Bone & Joint Health
No Bones About It: Bone & Joint Health
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Is Inflammation Deflating You?
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Fermented and Cultured Foods; The Basics
The Important Role of Friendly Bacteria to a Healthy Immune System
The Important Role of Friendly Bacteria to a Healthy Immune System
deva-cal-mag-plus500x500 Collagen
Minerals Collagen
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Glucosamine Joint Health


References

  • https://www.westonaprice.org/health-topics/broth-is-beautiful/
  • https://www.westonaprice.org/uncategorized/broth-stew-and-sauce-recipes-for-good-health/
  • https://www.ncbi.nlm.nih.gov/pubmed/11035691
  • Trentham DE1, Dynesius-Trentham RA, Orav EJ, Combitchi D, Lorenzo C, Sewell KL, Hafler DA, Weiner HL. Effects of oral administration of type II collagen on rheumatoid arthritis. Science. 1993 Sep 24; 261(5129): 1727-30.
  • Scaldaferri F1, Pizzoferrato M, Gerardi V, Lopetuso L, Gasbarrini A. The gut barrier: new acquisitions and therapeutic approaches. Journal of Clinical Gastroenterology. 2012 Oct;46 Suppl: S12-7.
  • Fransen M, Agaliotis M, Nairn L, Votrubec M, Bridgett L, Su S, Jan S, March L, Edmonds J, Norton R, Woodward M, Day R; LEGS study collaborative group. Glucosamine and chondroitin for knee osteoarthritis: a double-blind randomised placebo-controlled clinical trial evaluating single and combination regimens. Annals of Rheumatic Diseases. 2015 May;74(5):851-8.
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