How to Make Bone Broth and Top 5 Health Benefits

Bone Broth is one of the best healing foods and it has become very popular due to its nutritional content. Rich in collagen, vitamins and minerals, this liquid gold is great for overall health and it will also enhance the flavor of any dish.

Here I share:

• what bone broth is,
• the health benefits of bone broth and,
• the best recipe to make your bone broth.

What is Bone Broth?

Bone broth is the liquid extracted from simmering animal bones and cartilages, vegetables and herbs for an extended period of time.

This extremely nutritious liquid is commonly used to make soups, stews and sauces.

Recently, this broth has gained so much attention and has become a very popular drink.

This liquid originated in the Paleolithic era, when hunters would use fire to boil non eatable parts of the animal, such as bones, carcasses into a soup. Various cultures around the globe have been making bone broth for thousands of years now. This broth was used to strengthen the internal organs, bones, joints, skin/hair and support digestive health.

Top 6 Health Benefits of Bone Broth

1. Bone Broth is rich in important vitamins and minerals

Animal bones are naturally rich in calcium, magnesium, potassium, phosphorus, and most importantly they contain all the minerals needed to strengthen your own bones.

Fish bones, for example, are rich in iodine, which is essential for a healthy metabolism and thyroid function.

Some of the most popular animal bones used to make broth are beef and chicken, but there are others such as fish, turkey, bison, deer, etc that can also be used to make broth.

2. Supports Joint Health

Bones and cartilages are both considered as connective tissue. These contain glucosamine and chondroitin, which work together to support joint health.

Collagen is the primary protein found in the bones, tendons and ligaments. During the process of boiling these bones and cartilages, we are able to extract gelatin from these bones. Gelatin contains important amino acids that are great for strengthening the bones, joints and ligaments. It also improves the quality of hair, skin, nails and supports muscle recovery.

Gelatin also contains proline and glycine. These amino acids are known for its anti aging, immune boosting, muscle building properties.

3. Reduces Inflammation

Amino acids found in bone broth such as glycine and arginine help reduce chronic inflammation. Gelatin helps strengthen the gut lining and supports the digestive tract. Resulting in less food sensitivities, more nutrient absorption, and the healing of leaky gut.

The immune system can also benefit from bone broth. A good chicken soup (broth) is known for its immune boosting benefits due to its nutrients found in bone broth, resulting in less inflammation in the respiratory and digestive system.

4. Supports the Metabolism

Bone broth is low in calories and high in protein. It helps you feel full and satisfied for longer periods of time, resulting in weight loss in the long run. Nurturing your body with more nutrients and making less room for processed foods is very beneficial. Consuming collagen from bone broth and including strength training exercises shows to reduce body fat and increase lean muscle mass.

5. Improves Sleep and Brain Health

Bone Broth contains an amino acid called Glycine, which promotes relaxation, better sleep, and protection to your brain. When consumed before bedtime, you are also ingesting important minerals to fight inflammation and cellular restoration for a more restful night.

How to Store Homemade Bone Broth?

When making a large batch of Bone Broth, the best way to store it is by freezing it. Bone Broth can be stored in the refrigerator for 7 days, or 3 to 4 months in the freezer when properly sealed in mason jars. My favorite way is to portion it in one cup size for easy future use.

Ingredients Needed

• Beef Bones (marrow bones)
• Lemon juice or apple cider vinegar
• Water to fill
• Mix of vegetables and herbs such as carrots, celery, garlic, onions, parsley, thyme.

How to Make Bone Broth

1. Start by roasting your bones in a 400 degrees F for 40 minutes. This will enhance the flavor of your broth.
2. Transfer the bones to a Crockpot or Instant Pot (slow cooker) and fill with water until they are covered. Add the ACV or lemon juice. This process will help extract all the minerals out of the bones to the water. Allow it to sit covered for an hour.
3. Turn your crockpot on low for 24 hours. Check your broth after a couple of hours for any foamy residue that sits on top. You may discard that. Add the vegetables and herbs after at least 12 hours of cooking.
4. Strain the broth and transfer the liquid to glass jars. Allow it to cool completely in the refrigerator then remove the layer of fat sitting on top. This beef fat can also be used for cooking.
5. Store in the refrigerator for 7 days or freeze for up to 3 months.

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Items I used:

• Crockpot or Instant Pot
• Apple Cider Vinegar