Bone Broth: 7 Health Benefits & How to Make It

Bone broth is rich in collagen, which is an amino-acid that is essential for skin health. It ensures skin firmness and elasticity and prevents wrinkles and looseness.

In addition. bone breath has a low glycemic index, and can be used in diets aimed at weight loss like intermittent fasting, which is a diet that triggers fat burning.

It also contains high quantities of glutamine, an amino acid found in the bones. Bone broth also helps to strengthen and improve the function of the body's defense cells. 

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Health benefits

The main health benefits of consuming bone broth are:

1. Promoting intestinal health

Bone broth can promote intestinal health because it contains glycine and glutamine, amino acids that promote healthy intestinal flora. This can prevent problems such as diarrhea, constipation and inflammatory bowel diseases.

2. Maintaining joint health

Bone broth contains glucosamine and chondroitin, which are compounds that help to form cartilage. Therefore bone broth can help to maintain joint health, and prevent pain and inflammation.

3. Preventing premature aging

Bone broth helps prevent premature aging because it is rich in collagen, a protein that is responsible for giving the skin firmness and elasticity. It can prevent the formation of wrinkles and sagging. Learn more about the health benefits of collagen and how it can be consumed.

4. Boosting immunity

Bone broth strengthens the immune system because it contains excellent amounts of glutamine. This is a amino acid that is important for maintaining healthy intestinal flora and strengthening the body's natural defense cells.

5. Promoting weight loss

Because it has a low glycemic index and few calories, bone broth helps to keep you full and reduce hunger between meals. These factors can help to promote weight loss. Therefore, bone broth can be included in different diets, such as intermittent fasting diets and low carb diets.

However, in order to achieve weight loss, it is also essential to maintain a healthy diet and to exercise regularly. Read more about a weight loss diet and which foods to incorporate.

6. Improving mood

The collagen in bone broth contains glycine, an amino acid with calming properties that reduces stress and improves mood, sleep and general well-being.

7. Strengthening the bones

Bone broth has excellent amounts of collagen, an important protein for strengthening and increasing bone density, reducing the risk of developing osteopenia or osteoporosis.

Bone broth recipe

To prepare bone broth, it is important to use cow, chicken or turkey bones, as well as other ingredients like vinegar, water and vegetables.


  • 4 kg (about 9 lb) of bones with marrow
  • 2 tablespoons of apple vinegar
  • 1 onion
  • 1 carrot
  • 1 leek
  • Salt and pepper to taste
  • Water

How to prepare

Wash the carrot and leek, cut them into medium-size pieces and place them in a large pot. Peel the onion, cut it into medium-size cubes and place it in the pot. Then add the bones and cover the ingredients with water. Add the vinegar. Cook the mixture at low heat for 4 to 8 hours. Turn off the stove, allow it to cool and then strain, making sure to remove any remaining solid parts. You can drink 2 ladles of the broth while warm or allow to cool. 

How to store it

Bone broth should be stores in a glass or plastic tupperware in small portions (about 2 ladles each portion). The broth can be kept in the fridge for about 5 days or in the freezer for up to 3 months.