Bone Broth Review
There’s a new health craze sweeping the nation. Surprisingly, this health craze isn’t based on some weird supplement or weight loss pill: instead, it’s bone broth, a recipe grandmothers have been making since the beginning of time.
Bone broth is a mineral-rich infusion created by boiling the bones of healthy animals. You add herbs, spices, and vegetables to create a delicious stew.
Bone broth’s biggest fans call it a “health tonic” that anyone can use to easily boost their health. It’s been shown to support the immune system and support healthy joint, hair, skin, and nail growth. Some are even claiming that bone broth eliminates cellulite by supporting smooth connective tissue growth.
What is Bone Broth?
Bone broth is a general term for any soup made by boiling the bones of healthy animals. Humans have eaten bone broth since the hunter-gatherer days: it was a healthy and easy way to use every piece of an animal’s carcass.
You can find all sorts of different bone broth recipes online. A typical recipe consists of beef or chicken bones mixed with herbs, spices, and vegetables.
Bone Broth Versus Broths and Stocks
One of the confusing parts about bone broth is that people get it mixed up with one of two other types of soup-like recipes: broths and stocks. Bone broth isn’t exactly the same as broths or stocks:
Broths are typically made with meat but contain only a small amount of bones. It’s typically simmered for a brief period of time (under 2 hours) and is light in flavor and texture but rich in protein.
Stock is made with bones which typically have a small amount of meat adhering to them. Stock simmers for 3 to 4 hours to extract the maximum amount of minerals and gelatin from the bones.
Bone broth, like stock, is made from bones which have a small amount of meat adhering to them. Bone broth is simmered for an extremely long period of time (like 24 hours or more). This long cooking process extracts the maximum amount of minerals and nutrients from the bones. By the time bones are removed from the broth, the bones will often crumble because all of their supportive compounds (like minerals) have been extracted into the broth.
Health Benefits of Bone Broth
Bone broth is prized for its health benefits. Some people drink a cup of bone broth every day specifically to boost their health. Others drink it only when they’re sick to improve their immune system.
The main health benefits of bone broth include:
— Encourage Healthy Digestion: The gelatin found in bone broth is a hydrophilic colloid which attracts and holds liquids, including digestive juices, which ultimately improves the efficiency of the digestive tract.
— Reduce Joint Pain: Bone broth contains chondroitin sulphates, glucosamine, and other chemical compounds which are extracted from the boiled down cartilage. These compounds can reduce joint pain, cure inflammation, and support healthy ligaments.
— Inhibit Infection: Bone broth boosts immune system functionality. One landmark study from the year 2000 found that chicken soup was particularly powerful at mitigating infection and fighting back against cold and flu viruses.
— Reduce Inflammation: The amino acids in both broth have calming effects on the body, reducing inflammation and even helping you sleep better.
— Stronger, Healthier Bones: Bone broth contains the compounds found in healthy animal bones. These compounds can actually make your own bones healthier. Specific compounds include calcium and magnesium, both of which play a critical role in healthy bone growth.
— Healthy Skin, Hair, and Nail Growth: Bone broth contains high levels of gelatin which can promote better hair and nail growth.
— Fewer Fine Lines and Wrinkles: The gelatin in bone broth is also used to make collagen, which has been shown to reduce the appearance of fine lines and wrinkles. It can also eliminate cellulite.
Every cup of bone broth is packed with nutrients, minerals, and amino acids. During the cooking process, these nutrients are extracted from the bones into the water.
Ingredients in Bone Broth
Bone broth is rich with all of the following vitamins and nutrients:
— Glycine: Glycine is an amino acid which supports the body’s detoxification process and is also used to synthesize hemoglobin, bile salts, and other naturally-occurring chemicals within the body. It also boosts digestion and helps your body regulate blood sugar levels. Some studies have also shown that glycine boosts the health of your nervous system.
— Proline: Proline is another amino acid which supports good skin health and has a complementary effect with vitamin C.
— Gelatin: Our bodies use gelatin to support the health of our skin, hair, and nails. It boosts collagen production in the body, which can also reduce the appearance of cellulite and remove fine lines and wrinkles.
— Calcium and Magnesium: Calcium and magnesium come from the bones of the animal. These chemicals are then used by your own body to support healthy bone growth.
— Glucosamine and Chondroitin Sulphates: These compounds are extracted from boiled down cartilage and can improve your own body’s cartilage, reducing inflammation.
— Other Vitamins and Minerals: Most of the vitamins and minerals in bone broth come from the vegetables you add yourself. Adding celery, for example, can provide valuable sources of folate, potassium, fiber, vitamin C, and many other vitamins. The more vegetables you can add, the better!
How to Make Bone Broth
Bone broth can be made from the bones of a number of different animals. Ideally, the bones will still have some meat remaining on them. This meat will add to the flavor of the broth.
Popular meats for bone broth include beef, bison, lamb, poultry, and fish.
Many people will roast these bones prior to making a broth in order to improve the flavor. After you have a roast chicken for dinner, or cook a turkey for Thanksgiving, you can save the carcass to make a tasty and nutritious broth.
Bone Broth Ingredients:
— 2 or more pounds of bones from a healthy source
— 1 onion
— 2 carrots
— 2 tablespoons of apple cider vinegar
— 2 chicken feet (optional, but used for the extra gelatin)
— 1 gallon of water
— Parsley, peppercorns, salt, herbs, spices, and garlic to taste (add according to your preference and taste)
Bone Broth Instructions
Step 1) Take a large stock pot and place the bones inside
Step 2) Pour water over the bones
Step 3) Add the apple cider vinegar
Step 4) Let the mixture sit for 20 to 30 minutes in cool water (don’t turn on your stove). During this time, the acid in the vinegar is helping free the nutrients from the bones, improving their bioavailability
Step 5) Chop up all the vegetables and add them to the pot. Avoid adding your parsley and garlic at this point, if you’re using them. You should, however, add your salt, pepper, and other herbs and spices.
Step 6) Bring the broth to a boil. Once the pot is vigorously boiling, reduce it to a simmer. Simmer for 8 to 24 hours.
Step 7) During the first two hours of simmering, you’ll want to check the pot every 20 minutes to remove impurities from the surface. Impurities boil to the top of the liquid and can be scooped off with a ladle or spoon.
Step 8) In the last 30 minutes of simmering, add the garlic and parsley
Step 9) Remove the bone broth from the heat and let it cool. Then, use a fine metal strainer to remove all the small bits of bones and vegetables.
Step 10) Store the broth in a jar in the fridge. It should stay good for 5 days. If you’re storing it for a longer period of time, you can safely freeze the broth.
How long should you simmer your bone broth? It depends on the types of bones you’re using. Beef bone broth is typically simmered for 48 hours. Chicken and poultry broth for 24 hours, and fish broth for 8 hours.
Conclusion: Who Should Take Bone Broth?
When we feel sick, we often eat chicken soup to feel healthier. We do that because chicken stock has been shown to inhibit neutrophil migration and reduce the effects of the flu, colds, and respiratory infections.
Bone broth works in a similar way. Boiling bones for a long period of time extracts valuable vitamins, amino acids, and gelatin, all of which have been directly linked to powerful health benefits – including better immune system functionality, better skin health, and even weight loss.
Next time you’re left with a turkey carcass or chicken bones, consider making a bone broth to enjoy some surprisingly powerful health benefits.