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Everything You Need to Know About Bone Broth

Bone broth is a highly nutritious broth made by simmering animal bones and connective tissue. To break down the collagen and connective tissue present in the bones, acid-based products like vinegar or lemon juice are used in the recipe. This nutritious liquid is used in soups and sauces.  It has become very popular recently, mainly among health-conscious people. However, there is limited research on bone broth, there is plenty of evidence to suggest that drinking this nutritious broth may be very beneficial. 
 

Types of bone broth

Bone broth can be made using bones of any animal, but the most popular ones are: 

1. Chicken 

2. Turkey

3. Fish

4. Lamb

5. Wild game

6. Beef

7. Pig

Any marrow or connective tissue can be used for making bone broth, including feet, beaks, gizzards, spines, legs, hooves, hocks, whole carcasses, etc. 

 

Nutrient contents of bone broth

The nutrient content of bone broth completely depends upon the ingredients and their quality used in the recipe. 

Read more about the nutrition of bone broth

 

How to make bone broth

To make bone broth is very easy, many people don't even need a recipe. Materials required for making bone broth are bones, vinegar, water, and a pot. But being a beginner, you can use this recipe. 

Time to cook: 4-24 hours

Ingredients needed to make bone broth

1. Chicken bones: 1 kg

2. Onion (optional): 1 piece

3. Garlic cloves (optional): 4 piece

4. Water: 4 liters

5. Apple cider vinegar: 2 tbsp

6. Pepper: 1 tsp

7. Salt (optional): 1 tsp

 

Instructions to make bone broth

Put bones and vegetables in a large pot and add water to cover it completely. Add vinegar and let it boil on a high flame.
Once it is boiled, add salt and pepper and let simmer for 4-24 hours. The longer it simmers, the tastier and more nutrient-dense it will be.
Remove from heat and allow the broth to cool. Strain it and remove the solids. The broth is ready to be served or stored.
It can be stored in an airtight container for 5 days in the refrigerator or 3 months in the freezer.
You can also use the meat, vegetables, or spices of your choice in making this broth.

 

Health Benefits of Bone Broth

Bone broth is very high in some minerals and vitamins and so has numerous health benefits.

 

Good source of many important minerals and vitamins

However, bone broth is very nutritious, its nutrient content depends upon the ingredients used.          

The bones of animals are rich in calcium, phosphorus, magnesium, potassium, and other trace minerals. These minerals are needed to build and strengthen our bones. 

Fishbones are mainly rich in iodine, needed for the healthy function of the thyroid and proper metabolism. Connective tissues provide glucosamine and chondroitin.

These are naturally found in cartilage and are beneficial for joint health.  Marrow gives us vitamins like A and K2, and minerals like zinc, iron, boron, manganese, and selenium.

In addition, it also provides omega- 3 and omega-6 fatty acids. Animal bones, fish bones, connective tissues, and marrow also contain protein collagen, which is converted to gelatin on cooking. Gelatin yields several important amino acids.

The more bone mixture is cooked on a lower flame, the more nutrients are released in water in a form your body can easily absorb. However, it is impossible to know the exact nutrient content of broth because every batch of bones is different. 

 

May benefit the digestive system

Intestinal health has a great impact on overall health. Bone broth is very easily digestible and also aids in the digestion of other foods. The gelatin present in the bone broth binds water present in the digestive tract and helps in easy bowel movement. 

In addition, it has been shown to heal the mucosal lining of the digestive tract in some animals. The same effect is also expected on humans, however, more research is needed to show its effectiveness.

Glutamine, an amino acid present in gelatin, maintains the function of the intestinal wall and has been known to prevent and heal a condition called “leaky gut”. It is a condition when the barrier between the gut and the bloodstream is impaired. It is associated with several chronic diseases.

Substances that normally are not allowed to leak into the bloodstream by the body, lead to inflammation and other problems.

Patients with leaky gut, irritable bowel syndrome, inflammatory bowel disease like ulcerative colitis, get benefitted by drinking bone broth.

 

It May Help in reducing inflammation

Glycine and arginine present in bone broth have strong anti-inflammatory effects. Arginine is especially beneficial for fighting chronic inflammation. 

A study on mice showed that administration of oral arginine reduced airway inflammation and improved the symptoms of asthma.

Another animal study showed that arginine supplementation helps fight inflammation in individuals with obesity. However, more research is needed to be done on humans to support these results.

Chronic inflammation is associated with several serious diseases, including heart disease, diabetes, metabolic syndrome, Alzheimer’s disease, arthritis, and many types of cancer.

So, intake of anti-inflammatory foods is very important. 

 

Improvement of joint health

The main protein found in bones, ligaments, and tendons is collagen. This collagen converts to gelatin when bones are cooked. 

Gelatin contains proline and glycine, needed by our body to build connective tissue. This includes tendons and ligaments.

Glucosamine and chondroitin, natural compounds present in cartilage are also found in bone broth.

According to several studies, these two can help reduce joint pain and lessen the symptoms of osteoarthritis. 

 

May help in reducing weight

Bone broth is low in calories but fulfills satiety. Several studies have shown that regular intake of soup increases the feeling of fullness. This results in lower calorie intake, hence a reduction in weight and belly fat.

Being high in protein, bone broth improves appetite control, increases weight loss, and maintains lean muscle mass.

 

May improve sleep and brain function

Glycine present in bone broth may help in relaxation. According to several studies, it also helps promote sleep.

 

Administration of glycine before bed helps in:
 

1. Faster sleep

2. Deep sleep

3. Fewer times of wake up during the night

4. It also helps reduce daytime sleepiness and improve mental function and memory. So, drinking bone broth will be helpful in sleep disorders. 

 

Benefits of bone broth in short

1. Source of beneficial amino acids

2. May support immune function

3. Increases the production of anti-aging molecules

4. Supports joint health

5. Supports weight loss

6. It May help you to get to sleep

7. Good for gut health