Bone Broth: How to Make and it’s Many Benefits

09-19-21

Bone broth is a highly nutritious stock that can be used in soups, sauces, gravies, and in health drinks. Bone broth is made by simmering the bones, marrow, and connective tissues, along with various herbs or vegetables to add flavor.

Bone broth has been around since prehistoric times. The hunter-gatherers used to take the inedible animal parts like bones, hooves, beaks, fins, gizzards, etc and turn them into a broth that they could drink.

So, any animal bones can be used – pork, veal, turkey, lamb, buffalo, venison, chicken, fish, etc. To make it nutritious, just use a variety of bones- such as marrow bones, oxtails, feet, and knuckles.

Vinegar is another important ingredient that is added into the cooking process of bone broth. It helps draw out all the valuable nutrients from the bones into the broth.

Here is a very basic foundational method to start making the broth:

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
• Optional: Add your favorite vegetables and herbs for creating different flavors.

Directions

1. Place all ingredients in a large pot or slow cooker.
2. Bring to a boil.
3. 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.
4. Allow the broth to cool. Strain it into a large container and discard the solids.

Properly prepared broth will congeal in the fridge. While it’s easy to make in large batches, the broth can only be stored in the fridge for 5 days. Freezing can last longer. Best to store in small containers to freeze and heat up the individual serving as needed.

Why Should I Consume Bone Broth

Nutritious
Bone broth is very nutritious. Each ingredient you add brings something new. For example any type of animal bones contain calcium, magnesium, potassium, and various other minerals. The marrow is rich in vitamin A, k2, iron, omega-3 and 6 fatty acids. These are good to build and strengthen your bones. For a healthy thyroid and metabolism, use fish bones as they contain iodine. Bone broth is a form of collagen which contains amino acids too.

It is good for the digestive system. The glutamine is good for your intestinal walls and prevents a leaky gut. Bone broth helps with irritable bowel syndrome, inflammatory bowel disease and crohn’s disease.

Anti-inflammatory
Bone broth contains glycine and arginine. These are anti-inflammatories and are beneficial at fighting chronic inflammation.

Joint Health
When the collagen in the bones, tissues and ligaments are cooked, they are broken down into a protein called gelatin. This gelatin contains the amino acids for joint health. Bone broth also helps build connective tissue (such as tendons and ligaments). It lessens joint pain and osteoarthritis symptoms.

Improves Sleep & Brain Function
The glycine in bone broth has been found to improve relaxation. Glycine is also known to help fall asleep faster, stay in a deeper sleep and wake up less through the night.

Healthier Hair, Skin, and Nails
The collagen from the broth helps with hydration of the body. This helps maintain a youthful appearance and will result in stronger hair, nails and skin elasticity.