Bone broth benefits are linked to its high collagen content, a protein that helps maintain skin firmness and elasticity. It also provides important amino acids, such as glycine and glutamine, which support overall health.
Bone broth benefits also include support for gut health, joint function, and immune strength. Its low glycemic index and low calorie content make it suitable for weight loss plans, including intermittent fasting and low-carb diets.
In addition, the collagen and amino acids in bone broth may help support bone density and promote a healthy mood. This nutrient-rich broth can be prepared at home using beef, chicken, or turkey bones and stored safely for later use.
Health benefits
The main health benefits of bone broth include:
1. Supporting a healthy gut
Bone broth supports intestinal health thanks to its glycine and glutamine content, amino acids that help maintain healthy gut bacteria. This may help prevent issues such as diarrhea, constipation, and inflammatory bowel diseases.
2. Maintaining healthy joints
Bone broth naturally contains glucosamine and chondroitin, compounds that support cartilage formation. As a result, it may help maintain healthy joints and reduce pain and inflammation.
3. Protecting against premature aging
Bone broth helps delay premature aging because it’s rich in collagen, a protein that supports skin firmness and elasticity. Collagen may also help reduce wrinkles and skin sagging.
4. Boosting immunity
Bone broth supports the immune system because it’s rich in glutamine, an amino acid that helps maintain healthy gut flora and strengthens the body’s natural defense cells.
5. Promoting weight loss
Bone broth has a low glycemic index and is low in calories, which helps keep you full and curb hunger between meals. These properties may support weight loss, making bone broth a good fit for various eating plans, including intermittent fasting and low-carb diets.
However, in order to achieve weight loss, it is also essential to maintain a healthy diet and to exercise regularly.
6. Improving mood
The collagen in bone broth contains glycine, an amino acid known for its calming effects that can help reduce stress and support better mood, sleep, and overall well-being.
7. Strengthening the bones
Bone broth is rich in collagen, an important protein that helps strengthen bones, improve bone density, and lower the risk of conditions such as osteopenia or osteoporosis.
Bone broth recipe
To make bone broth, use cow, chicken, or turkey bones along with vinegar, water, and vegetables.
Ingredients:
- 4 kg (about 9 lb) of bones with marrow;
- 2 tablespoons of apple cider vinegar;
- 1 onion;
- 1 carrot;
- 1 leek;
- Salt and pepper to taste;
- Water.
Directions:
Wash the carrot and leek, then cut them into medium-sized pieces and place them in a large pot. Peel the onion, cut it into medium cubes, and add it to the pot as well. Place the bones on top of the vegetables and pour in enough water to cover all the ingredients. Add the vinegar.
Cook over low heat for 4 to 8 hours. When done, turn off the heat and let the broth cool slightly. Strain it to remove any remaining solids. You can drink two ladles of the warm broth or let it cool before storing.
Storage tips
Store the bone broth in glass or plastic containers, dividing it into small portions of about two ladles each. It will keep for up to 5 days in the refrigerator or up to 3 months in the freezer.
According to the CDC, cooked leftovers should be refrigerated within 2 hours to reduce the risk of foodborne illness, and based on USDA guidance, chicken broth can be kept in the refrigerator for 3 to 4 days or frozen (for best quality) for 2 to 3 months.