In the modern time of fast-fad diets and ever-changing opinions on what constitutes health, we can always rely on the practices that have been passed down through generations.
Bone broth as a healing aid and source of sustenance can be traced all the way back to the Paleolithic era when hunters and gatherers used every part of the animal out of necessity. Since meals weren’t promised or readily accessible they found creative ways to extract every bit of nutrients out of the animals they hunted.
Bone broth was born out of resourcefulness, but can be found across cultures and time because of its health benefits.
where did the bone broth trend come from?
Within the past decade bone broth has been popularized in the western world as part of the paleo diet, which focuses on eliminating the processed foods of our time and getting back to how our ancient ancestors ate.
Although this diet is heavily debated and often considered a fad diet, bone broth is a lasting natural remedy that was not constructed as part of a fast-diet, and should be examined on its own.
how is bone broth made?
Creating a broth from chicken, beef, or pork bones means you are extracting the nutrients directly from the bone by boiling and leeching the collagen, amino acids and proteins from the bone and its marrow.
There are many health benefits associated with bone broth from skin health all the way down to bone health.
Why to include bone broth in your diet
Here are six reasons you should be incorporating bone broth into your diet and a quick DIY bone broth recipe.
1. Tighten and firm your skin
Bones hold a lot of collagen, which is the key component of youthful skin. Our bodies naturally create collagen, but around age 25 our collagen production drastically drops and we actually start losing more than we produce. This is when fine lines, wrinkles, and sagging skin begin.
By supplementing our diets with the collagen we’re lacking, or just giving yourself and extra boost of collagen you are actively fighting against signs of aging. The collagen in bone broth will help tighten and firm your skin to keep you looking and feeling young. It also helps with longer, healthier hair growth.
People drink bone broth for the anti-aging benefits alone, but there are tons of other reasons to drink it once you look below the surface.
2. Heal your gut
Ever heard of leaky gut syndrome? Some of us might have it without even knowing. The term refers to when the intestinal walls become loose, allowing bacteria to break through the intestines and infect the bloodstream.
Fortunately, bone broth is high in glutamine which is a key component in fighting leaky gut syndrome. This amino acid also helps regulates stomach acid, reduce inflammation, and help with digestion.
3. Protect your joints
The same reduction in inflammation that helps with digestion also protects your joints. The collagen in bone broth also help maintain your cartilage which can be a proactive approach to joint deterioration.
Some studies also suggest that collagen can be a helpful aid in fighting osteoarthritis.
4. Boost your immune system
The vitamins and minerals you get from bone broth strengthen your immune system by making sure you have a well-balanced nutrition profile. In addition to vitamins and minerals, the amino acids and collagen help with inflammation which can mitigate upper respiratory infections and ease cold symptoms.
The protein in bone broth also helps your body heal faster, with everything from scrapes to broken bones.
5. Sleep better
Bone broth contain high amounts of glycine, an amino acid that promotes healthy neurotransmitters. This means better brain function, as well as deeper, sounder sleep.
6. Support your weight loss goals
Since bone broth is so high in proteins it gives you a full feeling without being high in calories. Some people choose to use bone broth a sporadic meal replacement, but it is recommended that you speak with a healthcare professional before doing so.
DIY Bone Broth
Now that you know how beneficial bone broth is for you inside and out, here is a quick tutorial in making your own bone broth. It’s pretty simple, but there are a few tricks to make your broth more nutritious and effective.
1 pound from organic, pasteurized beef, chicken, pork, or lamb (really any animal bones)
Enough water to cover the bones fully
1-2 tablespoons of apple cider vinegar
1-2 teaspoons of salt
Place bones in slow cooker or pot. Including feet, beaks, and other cartilage is recommended for max health benefits and an resourceful, use-every-part-of-the-animal attitude.
Cover bones fully with water and let it sit for 30 min.
Add in the apple cider vinegar and let it simmer in for 20-24 hours. You can always let it simmer for shorter amounts of time, but the longer you cook it the more nutrients you extract.
You can add in vegetables scraps and any herbs you look to for health benefits at the same time as the apple cider vinegar for an extra health boost.
why apple cider vinegar?
You may also find that some recipes don’t call for apple cider vinegar, but adding this ingredient will pull more calcium and minerals from the bones because of its low pH balance.
Bone broth is wonderful for freezing and defrosting for on the go nutrients.