|Benefits of Bone Broth
18 Benefits of Bone Broth
For decades, food manufacturers have been trying to sell you on Gatorade, energy drinks, over-the-counter drugs, antibiotics, weight-loss potions, and energy pills. Well, there is something you can take for better health and better athletic performance, but it’s not one of these—it’s bone broth!
1. Bone Broth Boosts Immunity
Amino acids in bone broth, like arginine, glutamine, and cysteine, have been shown to boost immunity in humans and animals.
2. Bone Broth Alleviates The Common Cold And Bronchitis
There’s a solid scientific reason that we reach for chicken soup during cold and flu season. In 2000, a study was published in Chest, the official journal of the American College of Chest Physicians, which studied chicken soup (bone broth) and found that it does indeed aid in alleviating symptoms of the common cold, by clearing mucus, opening respiratory pathways, and providing easily digested nutrition.
In addition, according to medical doctor and UCLA professor Irwin Ziment, chicken soup naturally contains the amino acid cysteine, which chemically resembles the bronchitis drug acetylcysteine.
3. Bone Broth Fights Inflammation
Studies show that many of the amino acids in bone broth (such as cystine, histidine, and glycine) reduce inflammation, and L-glutamine specifically reduces gut inflammation. Additionally, the same Chest article from October 2000 mentioned above concluded that chicken soup’s anti-inflammatory benefits may be one reason it is so helpful with relieving symptoms of the common cold.
4. Bone Broth Strengthens Bones And Teeth
A study on the necessary nutrients for bone health found that the process of bone-formation requires “an adequate and constant supply of nutrients” as follows: calcium, protein, magnesium, phosphorus, vitamin D, potassium, zinc, manganese, copper, boron, iron, vitamin A, vitamin K, vitamin C, and the B vitamins.
Bone broth with vegetables and meat or fish provides a good source of all of these vitamins and minerals.
5. Bone Broth Promotes Weight Loss
While more studies of gut bacteria and weight loss need to be conducted, research has shown that obese people have more of a certain type of bacteria called Firmicutes and less of another type called Bacteroidetes in their digestive tracts. The higher proportion of Firmicutes is believed to lead to a higher amount of calories extracted from food. Therefore, a higher ratio of Firmicutes to Bacteriodetes has become one of the markers of obesity.
Bone broth is a good source of L-glutamine, an essential amino acid (building block of protein) necessary for the body and gut health. L-glutamine was found in studies to reduce the Firmicutes in the gut and, therefore, aid in weight loss.
Many studies have also looked at whether consuming soup before a meal promoted weight loss due to a lower amount of calories eaten during the meal itself. In a study published in the November 2007 issue of Appetite (an international research journal specializing in behavioral nutrition and the cultural, sensory, and physiological influences on choices and intakes of foods and drinks), researchers conducted the study again and went a step further to see if eating a meal with liquid would have the same effect as soup.
The finding was that ingesting soup did indeed reduce caloric intake at the next meal and that only soup—not food consumed with water—had this beneficial effect.
6. Bone Broth Improves Hydration
Bone broth, especially when it’s made from vegetables, adds electrolytes (minerals) and carbohydrates (from vegetables) to the diet. Studies have shown that drinking broth can rehydrate better than water alone due to the electrolytes.
7. Restore Exercise Capacity with Bone Broth
Additional studies have shown that liquids with carbohydrates and electrolytes, like a bone broth simmered with vegetables, outperform water alone when it comes to restoring exercise capacity that may be lost from dehydration and electrolyte depletion.
8. Build Muscle with Bone Broth
The amino acids in bone broth can help stimulate muscle protein synthesis. Muscle protein synthesis is essential for the ongoing growth, repair, and maintenance of skeletal muscle groups. In a study looking at healthy patients and ovarian-cancer patients, researchers found that ingesting amino acids helped stimulate muscle protein synthesis and reduced inflammation, both in healthy participants and participants undergoing cancer therapy.
9. Improve Mood with Bone Broth
Your diet influences your gut bacteria, and your gut bacteria influence your brain. According to neuroscientists, your gut bacteria are constantly speaking to your brain. The makeup of gut bacteria, called your microbiome, influences how the brain is wired from infancy to adulthood, along with moods, memory, the ability to learn, and how to deal with stress. When the gut microbiome is healthy, it sends happy signals to the brain; when it’s unhealthy, it can send signals of anxiety.
Because of this signaling, neuroscientists are starting to investigate how to manage gut bacteria to treat mood and stress-related disorders such as depression.
Biologists says that the degenerative and inflammatory diseases on the rise in industrialized societies could be corrected by the use of gelatin-rich foods due to the presence of restorative amino acids such as glycine, alanine, proline, and hydroxyproline.
9 additional benefits:
- Stronger, healthier nails
- Arthritis and joint-pain relief
- Can alleviate diabetes and lower blood sugar; supports insulin regulation
- Can improve sleep
- Helps regulate bleeding from nosebleeds, heavy menstruation, ulcers, hemorrhoids, and bladder hemorrhage
- Helps normalize stomach acid, which is useful for colitis, celiac disease, ulcers, and other inflammatory gut conditions
The longer you cook this nourishing broth, the more savory and concentrated it will become. Roasting the bones and vegetables beforehand will add even more flavor and richness. Season with salt and sip this restorative broth on its own, use it as a cooking liquid for grains or legumes, or deploy it as a base for sauces and soups. Hearty and healthy.
Restorative, nourishing, and filled with age-defying collagen, Homemade Bone Broth seems to be everywhere these days. Easy and versatile, Learn How to Make Bone Broth with my easy-to-follow instructions, tips, and answers to all your bone broth frequently asked questions.
What is the difference between bone broth and stock?
The short answer- bone broth is essentially the hip and trendy new name for stock.
Traditional Stock is more gelatinous when cool. Stock is typically cooked for long periods of time with marrow-rich bones which contribute to the viscous, gelatinous texture when cold.
Traditional Broth, on the other hand, is typically thinner as it contains much less, if any, collagen. Broth is made from boiling actual meat, and less from marrow-rich bones.
Bone Broth Benefits
With its sudden rise in popularity, there has been a nonstop buzz all about the miracle health benefits of bone broth. While there is plenty of evidence to suggest these benefits to be true, there is no published research confirming this to be true or false. Full disclosure.
Vitamins and minerals. This will vary depending on the type of animal source you use, but for this broth recipe, you’ll find loads of calcium, magnesium, potassium, and phosphorus, Vitamin A, K2, and minerals like zinc, iron, boron, manganese, and selenium.
Glucosamine and chondroitin. Natural compounds found in connective tissue which supports joint health. Collagen. And lots of it. This turns into gelatin that, when cooked, yields several important amino acids.
Helps maintain digestive health. Bone broth is not only easy to digest, but it may also help in the digestion of other food. Gelatin binds to the water in your digestive tract, helping food move through your gut easier. It is also believed to help with a condition called “leaky gut” or other inflammatory bowel diseases.
Suggested to help fight inflammation. The amino acids glycine and arginine have strong anti-inflammatory effects. Chronic inflammation may lead to a number of serious diseases such as heart disease, diabetes, metabolic syndrome, arthritis, and types of cancer.
May improve joint health.
- 10 pounds beef bones - preferably a mix of marrow bones (femur bones) and bones with meat on them (oxtail, short ribs, and knuckle bones cut in half)*
- 4 large carrots - chopped into 2-inch pieces
- 2 medium onions - quartered
- 2 whole heads garlic - halved crosswise
- 6 stalks celery - cut into 2-inch pieces
- 4 bay leaves
- 1/4 cup black peppercorns
- 4 whole star anise
- 2 whole cinnamon sticks
- 2 tbsp apple cider vinegar
Blanch the bones. Divide the bones between two large stockpots and cover with cold water. Bring to a boil over high heat and simmer for 15-20 minutes before draining and rinsing the bones with water.
Roast the bones and the vegetables. Ok, so the bones have been blanched. Now, preheat the oven to 450 degrees F. Transfer the bones and vegetables (carrots, onions, garlic, celery) to the roasting pans. Don't pile them all on top of each other- use two roasting pans. Roast for 30 minutes before gently tossing the bones and vegetables, and roasting for an additional 15-30 minutes more.
Transfer the bones back to the stockpots. But not before washing the stockpots first. Make sure you wash your pots after the bones were blanched and drained. Transfer the bones back to the stock pots and scrape up any remaining bits and juices remaining in the roasting pan using a metal spatula and a little water, if needed. Transfer to the pot with the bones (don't worry, all those brown bits are FLAVOR!).
Boil the bones. With the bones and vegetables divided between the two pots divide the bay leaves, peppercorns, star anise, cinnamon sticks, and apple cider vinegar between the two pots. Fill each pot with approximately 12 cups water, or until bones are fully submerged. Cover the pots and bring to a low and gently boil.
Simmer the bones. Reduce heat to low and simmer, with the lid slightly ajar, skimming any foam or excess fat, occasionally. Simmer for at least 8-12 hours, ideally 24 hours (do not leave the stove running overnight. Simply cool and store in the refrigerator and continue to simmer the next day). Add more water if needed to make sure bones and vegetables remain fully submerged.
Strain the bones. Once the bones have simmered and your broth is ready, you will need to strain the broth through a fine mesh strainer. Set aside the broth to cool and allow the bones to cool.
Don't forget about the meat. Whether you eat the meat still left on the bones in a bowl of soup or in sandwiches, I can almost guarantee that there is a TON of delicious meat waiting to be picked from the bones. Don't let it go to waste! Discard the meat-free bones and vegetables.
Skim the fat from your broth (optional). Add a couple handfuls of ice to your beef broth to expedite cooling and cover with a lid. Transfer broth to the refrigerator and allow broth to cool fully. The result will be a hard, thick layer of fat and a bottom layer that is your bone broth (which should look like gelatinous brown jello). If desired use a fork to scoop off the top layer of fat. This will leave behind the healthy bone broth, minus the fat.
Store your bone broth. Bone broth stores well in the refrigerator for approximately 5 days. If you make a large batch, I recommend freezing smaller batches in the freezer for up to 6 months (it reheats perfectly!).
- Calories: 45kcal
- Carbohydrates: 0g
- Protein: 11g
- Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Potassium: 2mg
- Fiber: 0g
- Sugar: 0g
- Vitamin C: 0mg
- Calcium: 4mg
- Iron: 0.1mg
(Nutrition information provided is an estimate and will vary based on cooking methods and specific brands of ingredients used.)
Note: the nutritional information was based on the information that a 1/2-ounce serving of beef bone marrow contains 125.59 calories. Given that I used a mixture of different bones, chilled the broth and removed the fatty top layer, it is likely that this soup much lower in calories. Unfortunately, I lack the tools needed for an exact calculation.
Purslane Fact Sheet
Botanically, this herbaceous leafy vegetable belongs to the family of Portulacaceae and scientifically known as Portulaca oleracea.
Soft, succulent purslane leaves have more omega-3 fatty acids than in some of the fish oils. If you are a vegetarian and pledge to avoid all forms of animal products, then here is the answer! Go for this healthy dark-green leafy vegetable and soon you will forget fish!
- Purslane is low in calories and fats and is rich in dietary fiber, vitamins, and minerals.
- Contains high levels of omega-3 fatty acids (α-linolenic acid).
- Research studies show that consumption of foods rich in omega-3 fatty acids may reduce the risk of coronary heart disease, stroke, and help prevent the development of ADHD, autism, and other developmental differences in children.
- Source of Vitamin-A, a known powerful natural antioxidant and an essential vitamin for vision. It is also required to maintain healthy mucosa and skin. Vitamin-A is known to help to protect from lung and oral cavity cancers.
- Source of Vitamin-C, and some B-complex vitamins like riboflavin, niacin, pyridoxine and carotenoids, as well as dietary minerals, such as iron, magnesium, calcium, potassium, and manganese.
How to Eat, Cook, Prepare
- Fresh, raw leaves can be used as salad and as vegetable juice.
- Sautéed and gently stewed stems and leaves served as a side dish with fish and poultry.
- Used in soups and curry preparations. Eat with rice.
- Stir-fried and mixed with other like-minded greens such as spinach and vegetables.
Purslane contains oxalic acid, a naturally-occurring substance found in some vegetables, which may crystallize as oxalate stones in the urinary tract in some people, therefore, people with known oxalate urinary tract stones are advised to avoid eating purslane.
Stinging Nettle Fact Sheet
Stinging Nettle originated in the colder regions of Asia and Europe but now grows all over the world.
The plant typically grows between 2-4 feet in height and blooms from June to September with heart-shaped leaves, pink or yellow flowers and thrives best in nitrogen-rich soils.
Detoxification – helps cleanse the body of harmful toxins.
Diuretic – neutralizes toxins in the body so that they can be quickly eliminated.
Improves Gut Nutrient Uptake – ensures that digestive processes operate smoothly.
Stimulates Lymphatic System – strengthens the structures that absorb fluids which are diffused from blood vessel capillaries into surrounding tissues.
Improves Symptoms of Anemia – by improving the quality of red blood cells in the body.
Hair, Skin, Nails – improves the layer of living tissue below the epidermis which forms skin, blood capillaries, nerve endings, sweat glands, hair follicles, and other structures.
Rich in Vitamins – A, C, D, K plus complex B vitamins with high levels of amino acids.
Rich in Minerals – iron, potassium, manganese, calcium, magnesium, phosphorous, silica, iodine, silicon, sodium and sulfur.
Reduces Pain of Arthritis – old farmers remedy – pick fresh nettle leaves and rub into hands or where ever arthritic pain is troublesome. The sting from the nettles will reduce pain in joints.
How to Eat, Cook, Prepare
- Eat Raw,
- Cook like Spinach or Kale - Use in Salads, Stews, Casseroles, Quiche....
- Juice, Blend, Add to Smoothies
- Make into a Cold or Hot Tea,
- Freeze or Dry for use during winter months
Most powerful source of iron and protein than
any other vegetable or plant food.