Bone Broth: How to Make It and 15 Reasons Why You Should
we learned about the health benefits of bone broth, a nutrient-rich liquid that has been used for thousands of years to support overall wellness. In today’s post, we’ll be discussing how to make bone broth and highlighting 6 reasons why you should add it to your diet.
What Is Bone Broth?
The traditional recipe for making bone broth is simmered bones (usually leftover chicken carcasses) with vegetables like celery, onions, mushrooms, and other aromatics like garlic, ginger, or herbs like parsley in water over low heat (for at least 12 hours). The long cooking process extracts collagen & gelatin from bones, as well as minerals from the vegetables, which works to make bone broth a nutritional powerhouse.
What Does Bone Broth Contain?
As we mentioned in our previous articles, the benefits of bone broth come from its nutrient density and collagen content. Let’s take a look at other ingredients that you’ll be adding to your pot:
Health Benefits of Bone Broth:
1 . Digestive Support:
Bone broth helps improve digestive health by strengthening stomach acid production and maintaining healthy gut flora. Collagen is a protein source that contains amino acids such as glutamic acid, arginine, and glycine – all essential elements for supporting proper digestion function. Glycine also plays an important role by balancing out the effects of other amino acids like leucine and valine.
The same glycine-rich collagen found in bone broth supports healthy bowel elimination, which helps relieve constipation, IBS, and diarrhea. Drinking a cup of bone broth has also been shown to improve gastric motility (the rate at which your stomach digests) and support overall digestive health.
2 . Healthy Skin:
Bone broth is rich in peptides that help protect against daily wear and tear on the skin, promoting healthier-looking skin from head to toe. Glycine is an anti-aging nutrient that fights wrinkles by fighting free radicals & inflammation while supporting healthy cell regeneration throughout the body. The high collagen content in bone broth supports skin elasticity and decreases the appearance of cellulite.
3 . Stronger, Healthier Hair & Nails:
Bone broth contains a unique combination of amino acids that support keratin production – a key protein needed for healthy hair and nails. Collagen-rich foods like bone broth help to reverse the aging process by supporting cellular rejuvenation – an important factor for maintaining supple, strong hair & nails. Long-term use of glycine as a supplement has been shown to improve brittle nails, hair loss, and eczema!
4 . Improved Athletic Performance:
Bone broth is nutrient-dense with easily digested proteins from collagen, glutamine, and glycine – perfect for refueling and recovering after intense exercise. Studies show that high glycine levels improve athletic performance by speeding up the rehabilitation process and reducing post-exercise muscle fatigue & soreness.
5 . Healthy Weight Loss:
Collagen is one of the main structural proteins in fat tissue, so diets rich in collagen support weight loss by helping to decrease the amount of unhealthy fat stored throughout your body. Bone broth also helps with appetite control by naturally curbing hunger cravings, which means it’s much easier to stick to a healthy meal plan!
6 . Feel Younger:
People often say that bone broth “rejuvenates and restores youthful radiance.” The high collagen content stimulates the production of collagen, which not only slows down the aging process but also helps to improve bone healing and create an overall healthy glow. Collagen is essential for supporting youthful-looking skin; it reduces wrinkles & fine lines by firming your facial muscles.
7 . Stronger, Faster Recovery after Exercise:
Bone broth contains glucosamine sulfate & chondroitin sulfates that support cartilage repair and growth. Glucosamine has even been shown to improve athletic performance for athletes in training because it supports fast recovery times by accelerating the replacement of damaged cartilage in joints.
8 . Lessen Muscle Soreness & Improve Joint Health:
Collagen reduces muscle soreness after exercise by repairing muscle tissue damage while also helping to relax tight muscles. A bonus is that glycine has been shown to improve joint comfort by improving lubrication between joints and easing pressure on your knees, hips & ankles.
9 . Stronger Immune System:
Bone broth contains minerals like manganese, potassium, calcium & magnesium – all essential elements for supporting overall health and wellness. The high levels of glycine have the added benefit of reducing inflammation throughout the body, which helps fortify your immune system against colds, flu & infections. After getting sick, drinking bone broth will also help you recover faster because it speeds up the healing process!
10 . Improved Digestion:
Bone broth encourages healthy bowel function by providing both soluble and insoluble fiber that promotes healthy bowel motility. Besides increasing your fiber intake, the high levels of glycine help soothe and calm digestive function for improved nutrient uptake and assimilation throughout your body.
11 . Reduced Risk of Cancer:
Bone broth is anti-inflammatory on both cellular & systemic level! It’s even been shown to reduce tumor growth in cancer patients by promoting apoptosis (cell death) of cancer cells while inhibiting metastatic potential.
Two key players in bone broth that support this process are glucosamine & chondroitin sulfates – nutrients that have been shown to suppress inflammation in prostate, colon, and breast cancers. Bone broth has also been shown to improve the efficacy of chemotherapy drugs by reducing toxic side effects and improving energy levels during treatment.
12 . Improved Athletic Recovery:
Bone broth contains glycine & proline, two amino acids that speed up recovery time following exercise and help athletes bounce back faster from fatigue and injury. Studies show that glycine supplementation protects against stress-induced decreases in testosterone production while promoting growth hormone release – both essential for building lean muscle mass! Chondroitin sulfates also encourage fast tissue repair & reduce inflammation after intense physical activity.
13 . Stronger Bones & Teeth:
Bone broth is rich in calcium, magnesium, phosphorus, and silicon which promote healthy bone formation & strength. Glycine also encourages healthy tooth formation by increasing the production of collagen while reducing bacterial leakage in your gums.
14 . Improved Joint Health:
Bone broth is rich in glucosamine sulfate & chondroitin sulfate, two key nutrients for building flexible joints, reducing pain, and improving mobility. The sulfur-containing amino acids cysteine and methionine work together to produce glutathione – a compound that fights to age and supports healthy liver function!
Glutathione is so important it’s been dubbed “The Mother of All Antioxidants” because it can neutralize free radicals throughout your body. Since bone broth contains high amounts of glycine, many of its health benefits can be attributed to the fact that glycine is a precursor for glutathione production within the body.
15 . Improved Heart Health:
Bone broth has been shown to reduce LDL cholesterol which reduces your risk of atherosclerosis and heart disease! In addition, bone broth contains high levels of both potassium & sodium which help regulate blood pressure, improve hydration and optimize cell function throughout your body.
The amino acid taurine found in bone broth also helps lower triglycerides while protecting against cardiovascular inflammation. Taurine is essential for maintaining a healthy heart rhythm because it’s a key component of bile salt – a chemical that facilitates digestion and helps carry waste out of your liver.