What is bone broth and how do you make it?(recipe)
By now, most of us have heard all of the hype about bone broth – it’s health benefits, how it will help you to lose weight and clear up your skin and make your hair shine, the claim that it’s a super-superfood, etc.
And maybe you’ve heard the other side of the argument…”It’s just soup.”
So what’s the truth?
Let’s find out as I dive into what bone broth is, how it’s made (and how to make your own), and the science behind its widely outspoken benefits.
What is bone broth?
In simplest terms, bone broth is a highly nutritious stock made from boiling the bones of healthy animals with spices, herbs, and vegetables.
Bone broth can be made from any animals bones, but most popular are those from chicken, lamb, beef, bison, or fish.
While it is most used in a culinary setting for its unbeatable flavor, you may be surprised to hear that many healthy enthusiasts are drinking it not just a few times a week… but daily!
Why might they be doing that, you ask?
The health benefits of bone broth
Bone broth is loaded with vitamins, minerals, and anti-oxidants that undoubtedly provide massive health benefits.
What’s better?
Bone broth contains a lot of vitamins and minerals that are often lacking in individuals that consume a traditional western diet (that’s most people!).
What do i mean by a "traditional western diet"
A traditional western diet, also known as the standard american diet (SAD), is quite literally a “sad” diet. It’s full of calorie heavy, yet nutrient deficient carbs, sugars, trans-fat, omega-6 PUFA’s, crispy salt deep fried breading on everything, sugary sauces, low quality meats, low nutrients density vegetables, unhealthy grains etc. Unfortunately, it’s what the standard american consumes and most aren’t even aware of the health consequences!
The simmering of bone marrow yields Vitamin A, K2, and a good ratio of omega-3’s to omega-6’s. Any connective tissue in the broth provides glucosamine and chondroitin, which are popular dietary supplements for arthritis and joint pain according to Healthline.
It’s high in calcium, magnesium, and phosphorous which are great for bone and tooth health and it’s full of collagen that supports healthy hair, skin, and nails!
Bone broth is especially helpful to have on hand if you or a family member gets sick – it’s immune boosting powers are unparalleled and it’s an easy, soothing drink to have even when you don’t feel like eating anything.
Here’s a nice table of some more bone broth benefits:
A study published in 2000 found that chicken soup does have medicinal qualities that significantly mitigate infection.
Nutrients, minerals, anti-oxidants all work in harmony.
Bone broth’s amino acids (glycine, proline, and arginine) all have anti-inflammatory effects.
Courtesy of other compounds extracted from the boiled down cartilage.
Does it matter what kind of bone broth i drink?
Absolutely. When I say bone broth, I’m not talking about artificial broth powders or the leftover liquid from your store-bought Campbell’s soup. Those do not contain any of the benefits of bone broth that I’m mentioning in this post.
They might look like broth but they contain zero nutritional value and are actually doing more harm than good (they’re full of harmful and questionable ingredients like MSG, artificial flavors, dyes, gluten). These are the things that create the problems that a true, natural bone broth helps to heal.
So when I say bone broth, I’m talking about the nutrient-dense, all-natural, collagen packed, mineral loaded drink. Here’s some commentary from Delfina of Code to Wellness on GreendMedInfo:
The key words here are grass-fed, pasture-raised, wild-caught, and organic. That’s where you want your bone broth coming from.
Where can you find this high quality bone broth?
Luckily, these healthy bone broths are popping up in more and more stores and marketplaces all around the world, so it shouldn’t be too hard to get your hands on the good stuff.
The broth I most often drink is from Kettle and Fire who use all organic ingredients and throw in even more immune boosting goodness like turmeric and garlic.
You can find other high quality bone broths on Thrive Market or just simply use your intuition when shopping in a grocery store. If you see a broth that has a questionable ingredients, put it right back on the shelf and keep looking.
While high-quality store bought bone broths are perfectly fine, the best bone broth is the one that you will make at home!
How to Make you own bone broth
Here’s a simple recipe from Dr. Mercola.
Don’t limit yourself to a simple bone broth – get fancy with it! Throw in any spare veggies you have in the refrigerator: garlic, turmeric, ginger, lemon, lime, onions, etc (the more vegetables the better).
When and How often can i drink bone broth?
I don’t think there is such a thing as too much bone broth. Most of us are deficient in many of the nutrients it provides and need constant replenishing anyway.
You can drink bone broth in the morning with a tablespoon of coconut oil to kick-start your day.
You can drink bone broth in the middle of the day for an afternoon pick-me-up.
Or you can drink bone broth in the evening and benefit from the calming effects of its high glycine content.
Summary
There are many reasons to incorporate plain old fashioned bone broth into your diet. It has proved it’s status as “good medicine”. More than just soup, bone broth provides the nutrients, minerals, anti-oxidants, and anti-inflammatory substances that our bodies need to heal and reach an optimum state of functioning.
Did I miss anything?
You’ve got the information, now what are you going to do with it?
What goodies are you going to throw in your homemade bone broth?
What other benefits have you noticed from drinking a broth?
Let me know right now in the comments!
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