Bone broth has become very popular recently, especially among health-conscious individuals. This is because it’s believed to have many health benefits. Bone broth has gained new recognition as a health food, which is a long-established kitchen staple. Bone broth is the clear, protein-rich liquid got by simmering meaty joints and bones in water. It distinguishes itself from stock because of its long cooking time. Much like stock, we can use it as a base for soups, stews, and risottos. Bone broth is simple to make. However, the nutritional value will vary depending on the bones used, how long they are cooked for and what additions are included.
For the best results, select joint bones such as knuckles and feet. Cooking ‘low and slow and with an acidic ingredient will enhance nutrient extraction. Vegetables, herbs, and grains can be added during the last hour for added flavor and nutrition.
Top 5 health benefits of bone broth
#1 - Helps promote sleep
Supporting healthy sleep patterns, the amino acid glycine, present in bone broth, has multiple functions in the body. Research shows dietary glycine has proved effective at improving the sleep quality of patients with insomnia. It is thought that glycine exerts its effect by regulating our internal body clock and lowering our body temperature to prepare us for sleep.
#2 - Good digestion and gut health
Gelatine is the most abundant protein in bone broth. Gelatine binds with water to support the healthy movement of food through the intestines once in the digestive tract. Animal studies suggest gelatine, alongside other amino acids found in bone broth, may have therapeutic potential in inflammatory bowel disease, we need more research to assess the relevance to humans.
#3 - Supports joint health
Studies suggest that collagen derived from chicken cartilage is effective at improving pain, stiffness, and joint function in patients with osteoarthritis. Gelatine may also be beneficial for injury prevention and tissue repair. A 2017 study found that supplementation with gelatine alongside vitamin C improved collagen synthesis post-exercise and could repair tendons.
#4 - Supports immune function
It is also the first line of defense in our immune system not only in the small intestine the primary site for nutrient absorption. If the gut barrier becomes damaged or leaky, this can disrupt immune function. The amino acids found in bone broth may be protective. A recent study concluded that intravenous supplementation of the amino acid glutamine could support intestinal barrier function in critically ill patients. Similarly, supplementation with glycine could increase intestinal immunity and microbial diversity in mice.
#5 - May anti-ageing
We associate bone broth with collagen, a structural protein found in skin, cartilage, and bone. When boiled, it broke the collagen in connective tissue down into gelatine and various other health-promoting amino acids, such as glycine and glutamine. In clinical trials, collagen, taken as a supplement, could improve the hydration, elasticity, and appearance of wrinkles in human skin. Collagen also increased the bone mineral density in post-menopausal women and, when combined with resistance training, improved lean muscle mass and increased fat loss. Similar findings suggest an improvement in the body composition of elderly men.
How to make bone broth
Making bone broth is very simple. All you really need is a large pot, water, vinegar, and bones. To get you started here’s an easy recipe you can follow:
Ingredients:
1 gallon (4 liters) of water
2 tbsp (30 mL) apple cider vinegar
2–4 pounds (about 1–2 kg) of animal bones
Salt and pepper, to taste
Directions:
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 the more nutritious it will be. Allow the broth to cool. Strain it into a large container and discard 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, or spices to your broth to enhance the flavor. Common additions include garlic, onion, celery, carrot, parsley, and thyme. These can be added right away in step one.
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