Bone Broth is becoming more and more recognized as a superfood. This nutrient-rich liquid is rich in vitamins and minerals and offers numerous health benefits. Although there is not a lot of research about bone broth, there is some evidence that it might be very helpful.
What is bone broth?
Bone broth is a highly nutritious, flavorful liquid made by slowly simmering the bones and connective tissue of animals in water for about 10-12 hours. As the bones simmer, they release nutrients like collagen (which helps maintain skin elasticity), glucosamine (a natural anti-inflammatory compound), and minerals like calcium, magnesium, and phosphorus. Bone broth can be used as the basis for soups, stews, and sauces or simply enjoyed on its own.
Benefits Of Bone Broth
1. Contains Essential Nutrients
Bone broth is an excellent source of essential vitamins and minerals such as vitamin A, vitamin D, vitamin K2, iron, magnesium, phosphorus, zinc, calcium, and manganese that our bodies need to stay healthy. It is also high in collagen proteins which aid in tissue repair throughout the body. Moreover, bone broth is rich in protein, omega-3, and omega-6 fatty acids.
2. May Supports Joint Health
Bone broth contains minerals like calcium, magnesium, phosphorus, and silicon that are important for building and maintaining bones. Not to mention, collagen in bone broth helps form connective tissue like cartilage, tendons, and ligaments. Glycosaminoglycans, such as chondroitin sulfate and glucosamine, are also found in bone broth and may help promote joint health.
3. May Improves Digestion
The gelatin found in bone broth helps to increase digestive motility, which can reduce constipation by increasing water absorption from the intestines. Some evidence suggests that individuals with leaky gut syndrome, irritable bowel disease, or inflammatory bowel disease may benefit from bone broth consumption.
4. May Boosts Immunity
Another benefit of bone broth is that it can help boost the immune system. The abundance of nutrients found in bone broth gives immune system cells what they need to keep you healthy year-round. Not only that but its anti-inflammatory properties also helps decrease inflammation caused by infections or allergies, making it easier for your body to fight off illness more effectively.
5. Aids Weight Loss
Bone broth is low in calories. This can make it an excellent choice for individuals who want to lose weight. The high amount of protein in bone broth also helps keep you full longer and build muscle. Consuming it regularly may keep your weight in check.
6. May Help You to Sleep Better
7. May Improve skin and hair health
Bone broth is high in collagen, a type of protein that gives structure to skin and hair. It also contains minerals that are important for skin health, such as zinc and selenium. Therefore, consuming bone broth regularly may improve the appearance and quality of your skin and hair.
How to make bone broth
Here are some easy steps to make your bone broth:
- Start with clean bones. Look for quality meat or poultry bones from the butcher’s counter or farmer’s market.
- Add the bones to a large stock pot and cover them with cold water.
- Bring the water to a boil and reduce the heat to a simmer. Simmer for 10-12 hours or overnight until all of the nutrients from the bones have been released into the broth. You can also add vegetables and herbs to add flavor and nutrients, like celery, carrots, onions, garlic, and bay leaves.
- Remove all the large pieces of bone and vegetables when finished cooking, and strain out any small pieces using a fine mesh strainer over a bowl.
- Pour the strained liquid into mason jars or storage containers, then let it cool before putting it in the refrigerator or freezer until ready to use!
Enjoy your homemade bone broth – use it as a delicious base for soups and stews, sip it on its own as a comforting beverage, or even use it as an alternative to water when cooking your favorite grains like quinoa or rice!