Bone broth is a clear liquid made out of animal bones and other parts attached to bones (marrow, joints, tendons, ligaments, cartilage, knuckles, trotters, etc) that are simmered in water for extended time periods. It can be recognized differently from stock due to its prolonged cooking time. It is viewed as a part of ‘nose-to-tail’ eating philosophy, wherein every part of the animal is used in food preparation, letting nothing go to waste. Consumption of bone broth has become super trendy as it has extensive healing properties and it can now be considered as a ‘Superfood’.
Here are the major benefits of drinking bone broth on a daily basis which can be mainly attributed to the rich mix of nutrients it contains. Bone broth contains dense amounts of amino acids like Collagen, Glycine, Gelatin, Proline, Glutamine and Arginine which support and improve the following functions of your body.
- Great for skin, hair, bones
- Collagen aids in keeping the skin healthy as it provides structural integrity and also helps in making the bones strong.
- Gelatin helps your bones work smoothly without friction. It also helps your over-burdened joints to function optimally as it provides building blocks that are needed to form and maintain strong bones and bone mineral density.
- Proline significantly increases the stability of collagen and is essential to its structure.
- Glutamine plays a crucial role in muscle building and maintaining good gut and immune health, liver health and detoxification and brain health.
- Arginine is known to fight off inflammation.
Along with amino acids, bone broth also contains other nutrients like Calcium, Magnesium, Copper, Iron, Manganese, Phosphorus, Potassium, Sodium, Zinc.
- Magical ability to heal the gut
Bone broth (or stock) is fabulous for healing intestinal permeability. It contains collagen, which nourishes the intestinal lining and reduces inflammation.
- It aids in sleep
- Glycine in bone broth acts as an antidepressant and helps calm the mood down which supports healthy sleep too. A 2015 study in the journal Neuropsychopharmacology reports that the amino acid glycine is a safe therapeutic option to improve sleep.
- It may aid in weight loss
Bone broth is loaded with important nutrients and is low in calories. It can satisfy your hunger, makes you full and most importantly can help in appetite control.
Ready to try it? Here’s a easy bone broth recipe
- 100 gms Animal bones (chicken knuckles, goat trotters)
- Pink Himalayan Salt
- Apple cider vinegar
- Wash the bones well and soak them in apple cider vinegar with just enough water to submerge them. The acid in ACV helps pull out more nutrients from bones. Soak for 15- 30 mins
- Transfer this to a large pressure cooker and add water
- Pressure cook on low flame for 2-3 hours. If you have a crockpot, simmer this for 24 hrs in the crockpot.
- Allow the broth to cool. Strain it into a large container and refrigerate.
You could add vegetables, herbs, or spices to the broth to enhance the flavor. Common additions include garlic, ginger, onion, celery, carrot, parsley, thyme, clove, cinnamon, coriander seeds, star anise. You could simply add them with the bones along with water. But remember Tribe, the meat which you procure should be organic, that is, you should look for free range animals raised without injected hormones, antibiotics or other chemicals.
About the Author
Ria has a Master’s in Nutrition and Dietetics and is in a permanent research mode and keeps the rest of us at ThriveFNC updated with her latest findings in the field of Nutrition. Her articles on ThriveFNC’s blog are an expression of her research findings. We really don’t know what we’d do without her support and her focus.