Here Are Some of the Best Bone Broth Benefits + Recipe
When actor and entrepreneur Gwyneth Paltrow, on a popular health podcast last year, revealed that she drinks bone broth for lunch, it garnered loads of media attention.
Because people were shocked by her lack of calorie consumption, Paltrow later clarified that she was consuming bone broth for its anti-inflammatory effects after being ill (and that she normally eats plenty of food).
The media fuss served to put a well-deserved spotlight on the health benefits of bone broth –which, indeed, has been shown to have anti-inflammatory properties, according to research from 2021.
Yet, bone broth is valued for multiple health-enhancing benefits.
Let’s take a closer look at what they are and, better yet, how you can make this nutritious broth at home!
About Bone Broth
Quite simply, bone broth is a protein- and nutrient-rich broth made from simmering animal bones and connective tissue for 12 hours or more. It can be made from using the bones from nearly any animal including beef, pork, beef, veal, chicken, turkey, lamb, bison, buffalo, venison, or even fish.
Bone broth isn’t much different than a homemade stock, but it’s vastly different from a box of shelf-stable stock you get from the market when it comes to nutritional value. The content of the bones is the source of bone broth’s health benefits.
The long simmering time along with the addition of an acid component (such as vinegar, tomato paste, or wine) helps to extract the nutrients as well as loosen and dissolve the tough pieces.
The bones and cartilage yield protein collagen, which becomes gelatinous when cooked and offers up several key amino acids. Essential fatty acids, vitamins, and minerals (such as calcium, magnesium, zinc, iron, and selenium) from the bones and bone marrow also leach into the broth.
In addition to being a treasure trove of nutrition for health enthusiasts, bone broth makes a wonderful base for common culinary creations such as soups, stews, sauces, and gravies!
5 of the Best Bone Broth Benefits
The readily absorbed nutrients found in bone broth may help support health in the following ways:
1. Sleep and Brain Function
Glycine, a key amino acid found in bone broth, has been associated with improved subjective sleep (fall asleep faster and sleep deeper) and cognitive function in research. Thus, it’s possible that drinking glycine-rich bone broth may offer similar benefits, though you would have to drink several cups to equal the glycine supplement dosage used in the research.
2. Healthy Skin, Bones, and Joints
Gelatinous bone broth contains collagen and amino acids, which, when broken down during digestion, supply your body with the main building blocks of collagen: glycine, proline, and hydroxyproline.
Bone broth may help to support collagen building in the body, which is needed for healthy connective tissue in your joints, bones, and collagen synthesis in the skin. Yet, the number of amino acids from bone broth doesn’t equal dosage levels used in studies. Additional supplementation may be needed.
3. Digestion
The nutrients in bone broth gelatin are easily absorbed in the digestive tract. Additionally, its anti-inflammatory properties can go a long way toward relieving gut health issues and helping to support a healthy gut lining.
4. Immune Support
Bone broth is rich in anti-inflammatory amino acids, which can be useful in quelling inflammatory responses in the body. Thus, drinking bone broth may help improve degenerative health issues associated with serious inflammation (i.e., heart health problems, blood sugar issues, joint health problems, and abnormal cell growth).
5. Healthy Weight and Muscle Building
Although low in calories, bone broth does satisfy hunger because it’s rich in protein and other nutrients. Protein is also necessary for building muscle. Bone broth is also incredibly hydrating. You can essentially stave off hunger, hydrate, and fortify your body with muscle-building amino acids with a cup of bone broth!
Basic Bone Broth Recipe
Making bone broth is super simple, but it does require time. Here’s a basic bone broth recipe to get you started. Of course, you can embellish as you wish once you get the hang of it. You may want to consult some other recipes online for inspiration.
INGREDIENTS
- 1 gallon of water
- 2 tbsp apple cider vinegar
- 2–4 pounds of animal bones of choice
- Salt and pepper (to taste)
DIRECTIONS
- Place ingredients in a large pot or slow cooker.
- Bring to a boil.
- Reduce heat to simmer and cook for 12–24 hours. Keep in mind that the longer it cooks, the more nutritious and tastier it will be!
- Let broth cool and then strain it into a large container. Discard the solid pieces.
NOTES
- You can use a variety of bones to boost nutritional value.
- Vinegar is a key ingredient. It helps to pull nutrients out of the bones and into the broth.
- Feel free to add veggies, herbs, or spices to your broth in the last couple of hours to enhance the taste. Popular additions include onion, celery, carrot, garlic, parsley, and thyme.
At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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