Health Benefits of Bone Broth
Bone broth is a nutritious soup or stew made from brewed bones and connective tissues. Bone broth can be made from beef, lamb, poultry, and even fish bones and may be beneficial for your joints, digestive health, and skin.
Don’t be confused by the terms “stock” and “broth” as they are often used interchangeably. Bone broth is different from stock as it is simmered much longer, usually between 12-48 hours, allowing as many nutrients as possible to be released from the bones.
The value of bone broth begins with its unique source of minerals including magnesium and calcium. In addition, the boiled bones release gelatin which contains elevated levels of amino acids that have been shown to help cure leaky gut by repairing the lining of intestinal walls. Other benefits of broth include:
- Rich source of calcium, magnesium, and phosphorous.
- Provides glucosamine and chondroitin which help soothe arthritis and joint pain and may prevent osteoarthritis.
- Bone broth provides gelatin, which breaks down into collagen and amino acids when digested. Collagen promotes healthy hair, skin, nails, bones, ligaments, and tendons in your body.
- Promotes tissue repair and restorative healing, especially broken bones and bruises.
- Glutamine (one of the amino acids found in bone broth) helps to heal the intestinal barrier in humans. Thus reducing the irritation of the mucosal lining in the intestines which interferes with your body’s ability to digest food, known as a leaky gut syndrome.
- The gelatin found in bone broth also reduces the symptoms of colitis by strengthening the mucosal layer and improving gut microbiota composition.
- Adds more protein to your diet, helping you feel more satisfied after a meal and may prevent consuming excess calories.
Bone Broth As A Post Workout Recovery Drink
After a hard workout, you’ll need to replace electrolytes and provide your body with an easily digestible source of protein. Bone broth provides both, as a bonus, the readily available collagen will support soft tissue repair and recovery while improving digestive and immune health. Bone Broth is a healthy, whole-food source of nutrients that you should consider as a recovery drink.
How To Make Simple Bone Broth
Bone broth is available at your supermarket, but pre-packaged broth offers nowhere near the nutrients and flavor that homemade bone broth does. A simple way to make bone broth is to save bones from other meals, a chicken or turkey carcass for example. Many butchers also sell bones at very reasonable prices.
To make homemade bone broth, you’ll need:
- 1 gallon of water
- 1 ounce of vinegar or apple cider vinegar
- 2-4 pounds of bones and tissues
Boil the ingredients together in a large pot or slow cooker (crockpot), then reduce to a simmer for 12 – 24 hours. Once cool, strain your broth through a cheesecloth and pour into smaller containers for refrigerated storage. You may also freeze your bone broth.
To add flavor (and vitamins) to your broth, you may also add salt and pepper, finely chopped vegetables, and spices such as sage or thyme.
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