Bone broth has increasingly become more popular. With it's high protein content and numerous nutritional benefits, it is becoming a favored choice with health-conscious individuals.
While scientific research on bone broth itself is limited, a great deal of evidence has shown that drinking it may be extremely beneficial to one’s overall health in recent years.
WHAT EXACTLY IS BONE BROTH
Bone broth is a protein-rich liquid obtained by simmering the bones and connective tissues of livestock. Bone broth can be made using bones from just about any animal and has been a hearty, healthy dietary staple in many cultures around the world for thousands of years.
Chinese medicine has been used for thousands of years to strengthen the kidneys and support individual’s digestive health. Modern health advancements and diets have led to a huge increase in the popularity of routine bone broth consumption. Packed with rich vitamins, minerals, protein, and healthy fats, it is no surprise why bone broth has become one of the trendiest health foods in recent years.
5 MAIN HEALTH BENEFITS OF BONE BROTH
It helps reduce inflammation and heals the gut
The abundant amino acids found in bone broth are helpful for digestion. An amino acid called glutamine is extremely important. Glutamine supplementation aids in healing the intestinal barrier in both humans and animals according to a 2017 study in the journal of Current Opinion in Clinical Nutrition and Metabolic Care.
It is known to aid in sleep
The amino acids in bone broth likely aid in promoting better sleep according to a 2015 study in the journal Neuropsychopharmacology. Bone broth is a great source of the amino acid glycine, another building block for protein, which is a great therapeutic option to improve one’s sleep.
It’s nutrients have been shown to improve joint health
The main protein found in bones, tendons and ligaments is collagen. Collagen from the bone and connective tissues is broken down during the cooking process into another protein called gelatin. Gelatin contains important amino acids that support a person’s joint health - adding to the considerable overall joint health benefits when bone broth is consumed.
Contains many important vitamins and minerals
Depending on the source and purity of your ingredients, bone broth is usually packed with healthy nutrition. While the bones and ingredients are simmering, their nutrients are released into the boiling water in a form the human body can absorb easily.
Supports immune system
Some consider bone broth to be a superfood because of the abundant minerals that support a healthy immune system. The bone marrow, when consumed in the form of a broth, delivers healthy nourishment for the body.
How to Make Your Own Bone Broth
Making your own bone broth at home is really simple. With many recipes available online, the possibilities and varieties of ingredients to use are endless.
All one truly needs to make a healthy, quality bone broth is water, vinegar, bones and a pot. Using a variety of bones (knuckles, marrow bones, collagen bones) can make your broth more nutritious. Adding vinegar is an important step to help ensure all the valuable nutrients from the bones get pulled into the boiling water, which comprises the base of the stock that will be consumed.
Adding various on-hand vegetables, spices, and herbs can enhance your broth flavor as well. It is also important to keep in mind that making your bone broth at home helps you control the quality and source of your ingredients.
Ingredients:
- Bones: using both marrow-filled bones and collagen-rich "knuckle" bones is best (2 - 4 lbs.)
- Filtered Water (1 gallon)
- 2 Tbsp Apple Cider Vinegar
Directions:
- Place ingredients in large pot (or, even better, a slow cooker)
- Bring to a boil
- Reduce and simmer for 12-24 hours
- Strain broth and discard any solids
Store into a large, airtight container in the refrigerator for up to 5 days. Freezing broth in small, airtight containers is a great option to preserve it and have it available to use in ideal quantities.
With specific research on bone broth still being conducted, consuming it regularly for overall health benefits is promising. It is an easy, deliciously satisfying way to supplement one’s diet with important nutrients that have a number of health benefits. Enjoy bone broth as a warm drink by itself, or as a base for soups, gravy, dips, or marinades. The possibilities to incorporate bone broth into your diet are endless.
