Include in Daily Diet for Optimal Health
What is Bone Broth?
Bone Broth is a nutritious liquid made from simmering or boiling of the bones from an animal in water for a long period of time. This broth can be made from boiling the bones or meat from poultry, beef, lamb, or fish). The bones can be boiled from anywhere between 6 hours to 40 hours. As the bones are boiling they release minerals into the broth that can be easily absorbed. After the boiling is complete, the used bones strained from the liquid and discarded. The remaining liquid is the bone broth or also referred to as stock.
This healing broth is incredibly nutritious and promotes optimal health as it contains a high amount of antioxidants, vitamins, and many minerals, including calcium, silicon, sulfer, magnesium, glucosamine, phosphorus, and chondroitin sulfates. It also contains gelatin which is extremely healing and two very important amino acids, proline and glycine.
Why Gelatin is Healing
Gelatin is a protein substance which is present in the tendons, ligaments, tissues of mammals, and naturally occurs in bone broth. To achieve a higher amount of gelatin in your bone broth it is best to allow the bones to cool in the refrigerator. After a day of refrigeration you will be able to see the “jello” like gelatin formed. The amount of gelatin in bone broth can be visible as being gel like with a jiggly texture. The amount of gelatin from the bones can vary each time you make this broth. It may also not be visible due to having a lot of water and the gelatin is not as condensed.
The gelatin in bone broth is thought of as having potent healing properties. Gelatin has been a known remedy for many different digestive and gut related conditions. Gelatin contains the amino acid glycine, which is needed to complete the detoxification process and to assist the liver to function optimally.
Glycine aids in digestive functions and helps regulate the synthesis of bile salts and secretion of gastric acid. Glycine is also necessary to produce glutathione, a beneficial antioxidant. Additionally, Glycine helps regulate blood sugar levels and promotes muscle repair and growth by increasing levels of creatine. Glycine has also been attributed to regulating Human Growth Hormone secretion from the pituitary gland and promotes optimally functioning of the central nervous system.
Proline, another very beneficial amino acid in bone broth has a very important role in reversing atherosclerotic deposits.
The Many Health Benefits
Bone broth has been used to promote healing and optimal health for many with various conditions or diseases. It has been shown to be beneficial in helping those with leaky gut and auto-immune diseases. This healing broth has also been found to reduce inflammation, to aid in attaining optimal levels of nutrients, help with issues of bacterial overgrowth, and boost the immune system. In traditional Chinese medicine bone broth was used to boost the immune system for centuries. It has also been alluded to improving cellulite by improving connective tissue, increase hair growth, and the ability to aid in remineralizing teeth.
How to Make Bone Broth
What You’ll Need:
- 1 2 to 3 pounds of bones (poultry, beef-preferably grass-fed, or fish)
- Apple cider vinegar or fresh lemon (optional)
- Large pot or slow cooker
- Vegetables or spices (optional)
To get the bones and gelatin: When finished cooking meat for a meal, save the bones and the drippings from the meat. Store the bones and drippings in the refrigerator overnight. This will also allow the gelatin to form and increase the amount present in the bone broth. The next day, when you’re ready to make the broth, take the bones and drippings out. The drippings will have a layer of fat on top of the gelatin. Scrap the fat off to reveal the gelatin, this is what you will put in the pot with the bones.
1. Place bones and gelatin in a large pot. You can use a large pot and boil it on the stove or a slow cooker may be used.
2. Pour water in to the large pot with the bones and gelatin until the bones are fully covered in water.
3. Add a tablespoon or two of apple cider vinegar or a fresh squeezed lemon
4. Let the pot of water with the bones it soak for at least half an hour to an hour before cooking.
5. Optional: Add any vegetables or bay leaf if wanted.
6. Turn on the stove and bring the bone broth close to a boil, but it is best to not actually have the broth boiling. Keep it cooking on low anywhere from 6 hours to 3 days depending on the type of bones you are using. For chicken bones it is best to go longer than 24 hours and for larger bones such as beef they can be left going for up to 3 days. The longer the broth is going the more minerals and nutrients that will be released into the liquid (In a slow cooker turn it on and keep it on low).
7. Optional: 1 Hour before done cooking add any spices or vegetables to add flavor
8. When it is done, you can either use a strainer and strain the all of the bones and scraps from the liquid or just use a large spoon and scoop out any bones or pieces in the bone broth.
**Bone broth can be used as a tea or you can use it to make a delicious soup.
Adding Apple Cider Vinegar
It is optional to add vinegar. It can be very beneficial to add in one or two tablespoons of apple cider vinegar as it assists in drawing out much more of the mineral content from the bones. Although, any vinegar can be used, apple cider vinegar is preferable because of its health properties and taste. Fresh squeezed lemon juice can be used in place of the apple cider vinegar to aid in drawing out the minerals in the bone broth.
One of my favorite additions to a bone broth is adding garlic; garlic has many health benefits and it adds great flavor.