The Benefits of Bone Broth
Author: Charleen Jenkins, CMA
Using bone broth is a popular health trend that many people have found beneficial for numerous health concerns. Bone broth is described as a highly nutritious liquid made from animal bones and connective tissue. What nutrients could possibly come from animal bones? Well, the bone itself is fortified with calcium, magnesium and phosphorus. The bone marrow contains vitamin A, vitamin K2, omega-3s and 6s, as well as several other minerals, including iron and zinc. The connective tissue of the animal that is on the bones also provides glucosamine and chondroitin – which are essential for those with arthritis and joint pain. Because the typical western diet is mostly composed of carbohydrates, sugars and bad fats, which leave many vitamins and minerals lacking, consuming bone broth can help replenish these nutrients and alleviate a variety of health concerns.
There are plenty of potential health benefits for the whole body from using bone broth. The simmering of the bones, marrow, skin, tendons, and ligaments causes a release of many healing compounds such as collagen, proline, glycine, and glutamine. These amino acids are essential for building and repairing muscle tissue, supporting bone mineral density, nutrient absorption and protein synthesis. In addition, the glycine in the broth may have anti-inflammatory and antioxidant effects, also helping with sleep and healthy brain function. Bone broth is low in calories, so people tend to drink it in place of a meal to lose weight. In Dr. Josh Axe’s article it states that bone broth can be utilized to treat leaky gut syndrome, overcome food sensitivities, improve joint health, reduce cellulite, and boost your immune system.
Making bone broth is easy and there are few ingredients required. It is best to obtain products from animals that are grass-fed and free of hormones and antibiotics in order to truly get the most benefit. Any type of animal bones can be used for this, but the most popular are chicken, turkey, lamb, pig, beef, wild game, and fish.
The recommended intake of bone broth is eight ounces one to two times daily, either as a soup or drink. The broth can be stored in the refrigerator up to five days and in the freezer for up to three months. It is vital to have a regular intake of the bone broth to obtain the necessary nutrients to help support an overall healthy body.
1. Axe, J.” Bone Broth Benefits for Digestion, Arthritis and Cellulite.” https://draxe.com/the-healingpower-of-bone-broth-for-digestion-arthritis-and-cellulite
Bone Broth Recipe
2-3 pounds of bones – you can get these from your local butcher or from leftover meals 4 liters (1 gallon) of water 2 Tbsp apple cider vinegar 1 onion (optional) 4 garlic cloves (optional) 1 tsp of salt and/or pepper (optional)
1. Place the bones and vegetables into a big, stainless steel pot.
2. Pour the water into the pot, add the vinegar, and then raise the temperature to bring to a boil.
3. Reduce heat, then let simmer for at least 6 hours. (The longer it simmers, the tastier and more nutrient-dense it will be).
4. Add in the vegetables at the last hour of simmering.
5. Allow the broth to cool. A layer of fat will harden on top to protect the broth, just discard this layer when you are ready to prepare or eat the broth.