The Benefits of Bone Broth & a Simple Recipe to Try

Bone broth has gained immense popularity in recent years, and for good reason. This nourishing, savory liquid is packed with essential nutrients that support everything from gut health to joint function. Whether you’re recovering postpartum, healing from an illness, or simply looking to improve your overall health, bone broth can be an incredible addition to your diet. In this blog, we’ll explore the numerous benefits of bone broth and share a simple recipe to make your own at home.

Benefits of Bone Broth

Bone broth is made by simmering bones and connective tissue for an extended period (often 12-24 hours) to extract the rich nutrients contained in the bones. This slow-cooking process helps break down collagen into gelatin, which turns into amino acids like proline and glycine. Here’s why bone broth should be part of your regular diet:

1. Supports Joint Health

Bone broth is rich in collagen, a key protein that helps keep your joints flexible and strong. Collagen breaks down into gelatin during the cooking process, which helps maintain the integrity of the cartilage in your joints. This can be particularly helpful for those with arthritis, joint pain, or those recovering from injuries. The gelatin in bone broth also helps lubricate joints, reducing inflammation and pain.

2. Promotes Gut Health

One of the most widely celebrated benefits of bone broth is its positive impact on gut health. The gelatin in bone broth supports the integrity of the gut lining by promoting the growth of healthy gut bacteria and improving digestion. The amino acids in bone broth, especially glutamine, also help repair the gut lining, making it beneficial for people with leaky gut syndrome or other digestive disorders like irritable bowel syndrome (IBS).

3. Boosts Immune Function

Bone broth is packed with minerals like calcium, magnesium, and phosphorus, which are important for overall immune health. Additionally, the amino acids, such as glycine, in bone broth have anti-inflammatory properties that help reduce the body’s immune response to infections, making it an excellent food to consume when feeling under the weather or during flu season.

4. Supports Healthy Skin

Collagen is vital for maintaining the structure and elasticity of your skin. By consuming bone broth regularly, you’re providing your body with the building blocks it needs to promote skin health. Collagen supports skin regeneration and repair, reduces wrinkles, and promotes a glowing complexion. The high glycine content also has anti-inflammatory properties that help soothe irritated skin.

5. Aids in Detoxification

Bone broth supports your liver in the detoxification process. The glycine in bone broth plays a role in the detoxification process by helping to remove toxins and waste products from your body. Bone broth also contains amino acids that help the liver break down fats and improve digestion, aiding the body’s natural detoxification pathways.

6. Supports Bone Health

Bone broth is rich in minerals that help support strong bones, including calcium, magnesium, and phosphorus. These minerals are essential for bone density and health. Consuming bone broth regularly can help replenish minerals lost due to aging or illness, and support bone repair after fractures or injury.

Bone Broth Recipe

Making bone broth at home is easy and affordable. Plus, it gives you the ability to control the ingredients and ensure it’s made with the highest quality bones. Here’s a simple recipe to get you started:

Ingredients:
• 2-3 pounds of bones (beef, chicken, or pork bones work well; you can use bones with some meat still attached for extra flavor)
• 1 tablespoon apple cider vinegar (helps draw out the minerals from the bones)
• 1 onion, roughly chopped (no need to peel)
• 2 carrots, roughly chopped
• 2 celery stalks, roughly chopped
• 3 garlic cloves, smashed
• 2-3 sprigs of fresh thyme (optional)
• 1-2 bay leaves (optional)
• 10-12 cups of filtered water (enough to cover the bones)
• Salt and pepper to taste

Directions:
1. Prepare the Bones: If you’re using raw bones, roast them first for added flavor. Preheat the oven to 400°F (200°C), and place the bones on a baking sheet. Roast for about 30 minutes until the bones are browned.
2. Start the Broth: Place the bones in a large pot (or slow cooker) and cover them with filtered water. Add the apple cider vinegar and allow the bones to sit for 30 minutes before heating. The vinegar helps draw out minerals and nutrients from the bones.
3. Add Vegetables and Herbs: Add the chopped onion, carrots, celery, garlic, and any herbs you’re using (like thyme and bay leaves) to the pot. Stir to combine.
4. Cook the Broth: Bring the pot to a boil over high heat. Once it reaches a boil, reduce the heat to low and let it simmer for 12-24 hours. The longer you cook it, the richer and more flavorful the broth will be. If using a slow cooker, cook on low for 12-24 hours.
5. Skim the Surface: As the broth cooks, foam and impurities will rise to the surface. Skim these off every few hours to keep the broth clean and clear.
6. Strain and Serve: Once your broth is done, strain it through a fine mesh strainer or cheesecloth to remove the bones and vegetables. Discard the solids. Let the broth cool, then store it in jars or airtight containers. You can store it in the refrigerator for up to 5 days or freeze it for up to 3 months.

Tips for a Perfect Bone Broth:
• Use a variety of bones: If possible, use a mix of bones such as joints, marrow bones, and meaty bones. This ensures you get a wide range of nutrients, including collagen and marrow, which are beneficial for joints and overall health.
• Don’t rush it: The longer you cook the broth, the more nutrients are released from the bones. Ideally, cook it for at least 12 hours, but 24 hours is even better if you want a richer, more gelatinous broth.
• Flavoring options: You can add different herbs and spices to customize your bone broth’s flavor. Try adding rosemary, parsley, or a little ginger for an extra kick.
• Store properly: Bone broth can be stored in the fridge for a few days, but it’s best to freeze it for longer-term storage. You can freeze it in ice cube trays for easy portioning.

Conclusion: Nourishing and Healing Bone Broth

Bone broth is a simple, nourishing, and highly versatile food that offers a variety of health benefits. Whether you’re recovering postpartum, trying to heal your gut, or simply looking for a nutrient-dense food to support your overall health, bone broth is a perfect addition to your diet. This homemade recipe is easy to follow and full of flavor—give it a try and enjoy the many health benefits this ancient elixir has to offer!

-Dr.SA