BONE BROTH: HOW TO MAKE IT AND 6 REASONS WHY YOU SHOULD
Bone broth (also known as simply “broth”) has become really popular of late, especially amongst health-conscious individuals and the wellbeing community. This is because it’s believed to have many health benefits.
Although there’s limited research on bone broth itself, there’s plenty of evidence that suggests drinking it may be beneficial to your health.
Let’s take a closer look at bone broth, what it is, how to make it and 6 very important reasons why you should.
firstly, WHAT IS BONE BROTH?
Bone broth is made by simmering the bones and connective tissue of animals.
This highly nutritious stock is commonly used in soups, sauces, and gravies. It has also recently gained popularity as a health drink.
Bone broth dates back to prehistoric times, when hunter-gatherers turned otherwise inedible animal parts like bones into a broth they could drink. Meaning no part of the animals they hunted for food went to waste.
You can make bone broth using bones from just about any animal — pork, beef, veal, turkey, lamb, venison, chicken, or fish.
Marrow, connective tissue and all the otherwise inedible parts of an animal can be used in the broth.
HOW TO MAKE BONE BROTH
Making bone broth is actually really quite simple.
There are many recipes online, but most people don’t even use a recipe.
All you really need is a large pot, water, vinegar, and bones.
To get you started, here’s an easy recipe you can follow:
- 4 litres of water
- 2 tbsp (around 30ml) of apple cider vinegar
- About 1–2 kg of animal bones
- Salt and pepper, to taste
- Vegetables such as carrots, leek and onions may be added if desired
- Place all ingredients in a large pot or slow cooker.
- Bring to a boil.
- Reduce to a simmer and cook for 12–24 hours. The longer it cooks, the better it will taste and more nutritious it will be.
- Allow the broth to cool. Strain it into a large container and discard all of the solids.
In order to make the most nutritious broth, it’s best to use a variety of bones — marrow bones, oxtail, knuckles, and feet. You can even mix and match bones in the same batch.
Adding vinegar is important because it helps pull all of the valuable nutrients out of the bones and into the water, which is ultimately what you will be consuming.
You can also add vegetables, herbs and spices to your broth to enhance the flavour if desired.
Common additions include garlic, onion, celery, carrot, parsley, and thyme. These can be added right away in step one.
JC Walker has a range of bones for sale both in shop and online. Talk to our experienced butchers for more information about what bones make for the best broth.
WHY SHOULD I EAT BONE BROTH?
1. IT CONTAINS MANY IMPORTANT VITAMINS AND MINERALS
Our cavemen and women ancestors were onto something.
In general, bone broth is very nutritious.
However, the nutrient content does depend on the ingredients you use, as each brings something different to the table.
Animal bones are rich in calcium, magnesium, potassium, phosphorus, and other trace minerals — the same minerals needed to build and strengthen your own bones.
Fish bones also contain iodine, which is essential for healthy thyroid function and metabolism.
Connective tissue gives you glucosamine and chondroitin, natural compounds found in cartilage that are known to support joint health.
Marrow provides vitamin A, vitamin K2, minerals like zinc, iron, boron, manganese, and selenium, as well as omega-3 and omega-6 fatty acids.
All of these animal parts also contain the protein collagen, which turns into gelatin when cooked and yields several important amino acids.
As the ingredients simmer, their nutrients are released into the water in a form your body can easily absorb.
Many people don’t get enough of these nutrients in their diet, so drinking bone broth is a good way to get more.
2. IT MAY BENEFIT YOUR DIGESTIVE SYSTEM
Scientists have discovered that your overall health depends heavily on the health of your intestinal tract.
Not only is bone broth easy to digest, but it may also aid in the digestion of other foods.
The gelatin found in bone broth naturally attracts and holds liquids. This is why properly prepared broth congeals in the fridge.
Gelatin can also bind to water in your digestive tract, which helps foods move through your gut more easily.
For all of these reasons, drinking bone broth may be beneficial for individuals with leaky gut, irritable bowel syndrome (IBS), or inflammatory bowel disease (IBD), such as ulcerative colitis or Crohn’s disease.
3. it may help fight inflammation
The amino acids found in bone broth, including glycine and arginine, have strong anti-inflammatory effects. Arginine, in particular, may be especially beneficial for fighting chronic inflammation.
While some inflammation is necessary, chronic inflammation may lead to a number of serious diseases.
These include heart disease, diabetes, metabolic syndrome, Alzheimer’s disease, arthritis, and many types of cancer.
Because of this, it’s important to eat plenty of anti-inflammatory foods, such as bone broth.
4. IT HAS BEEN SHOWN TO IMPROVE JOINT HEALTH
Collagen is the main protein found in bones, tendons, and ligaments.
During the cooking process, collagen from bones and connective tissue is broken down into another protein called gelatin.
Gelatin contains important amino acids that support joint health.
Bone broth also contains glucosamine and chondroitin, which are natural compounds found in cartilage.
Multiple studies have found that glucosamine and chondroitin can help decrease joint pain and lessen the symptoms of osteoarthritis.
5. IT'S WEIGHT-LOSS FRIENDLY
Bone broth is typically very low in calories, but it can still satisfy hunger due to its high nutrient content.
It can also help to breakdown fat in the blood stream and flush your body of unwanted toxins.
6. it may improve sleep and brain function
The amino acid glycine, found in bone broth, may help you relax. Multiple studies have found that glycine helps promote better sleep patterns.
One study found that taking 3 grams of glycine before bed significantly improved the quality of sleep in individuals who have difficulty sleeping.
Taking glycine before bed has been known to improve sleep quality in individuals who have difficult sleeping as it helps you:
- fall asleep faster
- maintain a deeper sleep
- wake up fewer times throughout the night
Certain studies have also found that glycine helps reduce daytime sleepiness and improve mental function and memory.
Therefore, drinking bone broth could have similar benefits.