Everything You Need to Know About Bone Broth
- 26th October 2021
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:
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.
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
Chicken bones: 1 kg
Onion (optional): 1 piece
Garlic cloves (optional): 4 piece
Water: 4 liters
Apple cider vinegar: 2 tbsp
Pepper: 1 tsp
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.
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.
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.
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.
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.
May improve sleep and brain function
Administration of glycine before bed helps in:
Fewer times of wake up during the night
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
Source of beneficial amino acids
May support immune function
Increases the production of anti-aging molecules
Supports joint health
Supports weight loss
It May help you to get to sleep
Good for gut health