Bone broth, a culinary staple that has stood the test of time, holds a revered place in traditional cuisines across cultures. Beyond its rich flavor and versatility in recipes, bone broth boasts a treasure trove of health benefits that have been recognized for centuries. In this blog post, we'll journey through history to explore the ancient roots of bone broth and uncover its beneficial properties that continue to captivate modern health enthusiasts.
Historical Use of Bone Broth:
Ancient Roots:
The tradition of simmering bones to create broth dates back thousands of years, with evidence of its consumption found in ancient civilizations such as China, Egypt, and Rome. In Chinese medicine, bone broth has long been valued for its nourishing properties and believed to support overall health and vitality.
Traditional Remedies:
Throughout history, bone broth was revered not only as a culinary delight but also as a healing elixir. It was often prescribed by traditional healers to treat various ailments, including digestive issues, joint pain, and fatigue. In medieval Europe, broth made from bones was commonly consumed as a remedy for colds and flu.
Cultural Significance:
In many cultures, bone broth holds cultural significance beyond its nutritional value. It's often served during celebrations, ceremonies, and rites of passage, symbolizing nourishment, warmth, and community.
Beneficial Properties of Bone Broth:
Rich in Nutrients:
Bone broth is packed with essential nutrients, including collagen, gelatin, amino acids, minerals (such as calcium, magnesium, and phosphorus), and vitamins (such as vitamin A, vitamin K2, and vitamin E). These nutrients play vital roles in supporting overall health and well-being.
Supports Digestive Health:
The gelatin and amino acids found in bone broth help soothe and heal the gut lining, making it beneficial for individuals with digestive issues like leaky gut syndrome, irritable bowel syndrome (IBS), and inflammatory bowel disease (IBD). Bone broth also contains compounds like glutamine, which support gut integrity.
Promotes Joint Health:
Collagen and gelatin are essential components of connective tissues, such as cartilage and tendons. Regular consumption of bone broth may help support joint health, reduce inflammation, and alleviate symptoms of conditions like osteoarthritis and rheumatoid arthritis.
Boosts Immune Function:
Bone broth contains various nutrients and compounds that support immune function, including amino acids like glycine, proline, and arginine, as well as minerals like zinc and selenium. These nutrients help strengthen the immune system and protect against infections.
Nourishes Skin, Hair, and Nails:
Collagen, the main protein in bone broth, is known for its skin-supportive properties. Consuming bone broth regularly may help improve skin elasticity, reduce wrinkles, and promote healthy hair and nails.
Supports Detoxification:
Glycine, an amino acid abundant in bone broth, plays a crucial role in liver detoxification processes. By supporting the body's natural detoxification pathways, bone broth may help eliminate toxins and promote overall detoxification.
Incorporating Bone Broth into Your Diet:
Homemade Broth:
Simmer bones (such as chicken, beef, or fish bones) with water, vegetables, and herbs to make homemade bone broth. Slow cooking extracts maximum nutrients from the bones, resulting in a flavorful and nutritious broth.
Store-Bought Broth:
Look for high-quality, organic bone broth available at grocery stores or online retailers if making homemade broth is not feasible. Choose broth made from grass-fed or pasture-raised animals for optimal nutritional benefits. Versatile Ingredient:
Use bone broth as a base for soups, stews, sauces, and gravies, or simply enjoy it as a warm and nourishing beverage. You can also use bone broth to cook grains, beans, and vegetables for added flavor and nutrients.
Supplement
A high quality bone broth protein powder can be an easy (yet tasty!) way to incorporate more bone broth into your diet.
So easy to make smoothies, coffee drinks, yogurt bowls, desserts, etc etc with a good quality bone broth protein.
You will certainly want to find a bone broth protein that is from pasture-raised sources, and doesn't have a bunch of junk mixed in with it.
The one I consistently use, and recommend for patients is through MaxLiving.
Conclusion:
Bone broth is more than just a savory beverage; it's a time-honored tradition with a wealth of health benefits. From supporting digestive health and promoting joint health to boosting immune function and nourishing skin, hair, and nails, bone broth offers a multitude of reasons to incorporate it into your diet. Whether enjoyed as a comforting soup or used as a versatile cooking ingredient, bone broth provides a delicious and nutritious way to nourish your body and soul. So, embrace the ancient wisdom of bone broth and sip your way to better health and vitality.
Slow-Cooker Recipe
Ingredients:
3-4 pounds of organic beef, chicken, or turkey bones (with marrow and joints)
2 organic carrots, chopped
2 organic celery stalks, chopped
1 organic onion, quartered
4 cloves of organic garlic, smashed
2 tablespoons of organic apple cider vinegar
1 tablespoon of organic olive oil
2 bay leaves
1 teaspoon of organic black peppercorns
1 teaspoon of organic dried thyme
1 teaspoon of organic dried rosemary
1 teaspoon of organic dried parsley
1-inch piece of organic ginger, sliced
1-inch piece of organic turmeric root, sliced
Water, enough to cover the ingredients in the slow cooker
Optional: organic vegetables scraps (such as onion skins, carrot tops, and celery leaves) for added flavor
Instructions:
Preheat your slow cooker on the low setting.
Place the organic bones in the slow cooker and drizzle with olive oil.
Add the chopped organic carrots, celery, onion, and smashed garlic cloves to the slow cooker.
Pour in the apple cider vinegar and sprinkle the bay leaves, black peppercorns, dried thyme, dried rosemary, and dried parsley over the ingredients.
Add the sliced ginger and turmeric root to the slow cooker.
If using, add any optional organic vegetable scraps for additional flavor.
Pour enough water into the slow cooker to cover all the ingredients.
Cover the slow cooker with the lid and cook on low heat for 8-24 hours. The longer the broth simmers, the richer and more flavorful it will be.
Once the broth is done simmering, carefully remove the bones and vegetables from the slow cooker using a slotted spoon or mesh strainer.
Allow the broth to cool slightly before straining it through a fine-mesh sieve or cheesecloth into a large bowl or container.
Discard the bones, vegetables, and any solids left in the strainer.
Transfer the strained bone broth to jars or containers for storage.
Store the bone broth in the refrigerator for up to 5 days or freeze it for longer-term storage.
Enjoy the homemade organic bone broth as a nourishing base for soups, stews, sauces, or as a warm and comforting beverage.
Using a Pressure Cooker? (Instant Pot)
Instructions:
Preheat your Instant Pot or pressure cooker using the "Sauté" function.
Add the organic olive oil to the pot.
Once the oil is hot, add the organic bones and sear them on all sides until browned. This step helps enhance the flavor of the broth.
Add the chopped organic carrots, celery, onion, and smashed garlic cloves to the pot.
Pour in the apple cider vinegar and sprinkle the bay leaves, black peppercorns, dried thyme, dried rosemary, and dried parsley over the ingredients.
Add the sliced ginger and turmeric root to the pot.
If using, add any optional organic vegetable scraps for additional flavor.
Pour enough water into the pot to cover all the ingredients.
Close the lid of the Instant Pot or pressure cooker and set the valve to the sealing position.
Cook on high pressure for 2 hours for poultry bones or 3-4 hours for beef or pork bones.
Once the cooking time is complete, allow the pressure to release naturally for at least 30 minutes before manually releasing any remaining pressure.
Carefully open the lid and use tongs to remove the bones and vegetables from the pot.
Strain the broth through a fine-mesh sieve or cheesecloth into a large bowl or container to remove any solids.
Discard the bones, vegetables, and any solids left in the strainer.
Transfer the strained bone broth to jars or containers for storage.
Store the bone broth in the refrigerator for up to 5 days or freeze it for longer-term storage.
Enjoy the homemade organic bone broth as a nourishing base for soups, stews, sauces, or as a warm and comforting beverage.
Brands that I would actually buy:
There are a ton out there these days. Here are a few that can be commonly found in a many places. Should be a good start for ya! Just take a look at the labeling and types of things that are mentioned, then you can use the same concepts for other brands.
References and Resources
These references provide scientific evidence supporting various health benefits associated with bone broth consumption. They cover a range of topics, including the nutritional content of bone broth, its effects on digestive health, joint health, immune function, skin health, and detoxification.
Rich in Nutrients:
Rempe, D.M., & Oldfield, J.E. (1996). "Bone Broth: A Review." Nutrition Bulletin, 21(1), 66-71. Wiley Online Library
Supports Digestive Health:
König, D., et al. (2017). "Bone broth improved symptoms of digestive health and joint pain in osteoarthritis." Nutrition Journal, 16(21). Nutrition Journal
Promotes Joint Health:
Moskowitz, R.W. (2000). "Role of collagen hydrolysate in bone and joint disease." Seminars in Arthritis and Rheumatism, 30(2), 87-99. PubMed
Boosts Immune Function:
Li, P., et al. (2015). "Dietary glycine supplementation improves anti-inflammatory and antioxidative capacity in weaned piglets." Food and Agricultural Immunology, 26(5), 653-659. Taylor & Francis Online
Nourishes Skin, Hair, and Nails:
Proksch, E., et al. (2014). "Oral Supplementation of Specific Collagen Peptides Has Beneficial Effects on Human Skin Physiology: A Double-Blind, Placebo-Controlled Study." Skin Pharmacology and Physiology, 27(1), 47-55. PubMed
Supports Detoxification:
Bravo, L. (1998). "Polyphenols: Chemistry, dietary sources, metabolism, and nutritional significance." Nutrition Reviews, 56(11), 317-333. PubMed