Discover How Easy it is to Make This Elixir at Home
Once a traditional food, bone broth is now a staple for Paleo, Keto, and health-conscious. If you haven’t discovered this superfood already, we’ll make you a fan by the end of this article. For those looking for a healthier way of living, incorporating bone broth in your regular diet has the potential to yield many health benefits that will make a huge difference in your day-to-day performance, vitality, and immunity.
Let’s Break it Down
Before we get into the how let’s discuss the why. Bone broth is a traditional food that has been consumed for thousands of years by our ancestors. During a time where nothing was wasted, they naturally benefited from this rich, flavorful broth. Today we are able to examine the science behind this dish and understand why it offers extensive health benefits.
The Marrow of It All
- Glycosaminoglycans (GAG) – maintains and supports collagen and elastin production found between bones, fibers, and tendons. It also works to prevent coagulation of the blood, enriches blood vessels, restores the lining of intestines and improves nutrient absorption.
- Glucosamine – enhances the strength and integrity of cartilage, leading to improved flexibility, joint health, and overall comfort.
- Hyaluronic Acid – contributes to cell proliferation, differentiation, and mitigation in connective, neural, and epithelial (skin) tissues leading to cell rejuvenation, firmer skin with improved elasticity, and healthy aging.
- Chondroitin Sulfate – in combination with glucosamine, this glycosaminoglycan controls cholesterol levels and is responsible for responding to inflammation and works to boost cardiovascular, bone, and skin health.
- Collagen – forms connective tissues, protects bones and holds them together allowing for flexibility and mobility, protects the gastrointestinal tract lining and improves nutrient absorption and retention.
- Amino Acids – 19 amino acids like arginine, glycine, glutamine, and proline which contribute to cell growth, functionality, and detoxification.
- Minerals and Electrolytes – easy-to-absorb minerals and electrolytes that support cardiovascular, digestive and bone health, healthy circulation, nerve function, and overall cell health and functionality.
10 Major Health Benefits
By now you have a good understanding of the many advantages of bone broth and how it can contribute to optimal health and functionality. As one of the most nutrient-dense, naturally healing foods, it’s also simple, easily accessible, virtually effortless to make, and yields the most benefits per spoonful than most other broths.
The ten most significant health benefits of consuming bone broth include;
1. Healthier Gut
- Treat leaky gut syndrome, aid in overcoming food allergies and reduce symptoms caused by intolerances to foods like gluten and lactose.
- With the help of collagen, improve digestive functions and nutrient absorption and retention.
- Generally enhanced digestion with less frequent issues such as gas, acid reflux, bloating, diarrhea and constipation
2. Stronger Bones and Joints
- Improved range of motion, flexibility, functionality, and elasticity of joints.
- Reduced pain from inflammation, joint issues, and arthritis.
3. Boosted Immune System
- Better response to common symptoms and disorders like allergies and asthma.
[see Your Food & Seasonal Allergies]
- Slower age processing and increased lifespan.
4. Advanced Healing Powers
- Compounds like collagen, glycine, glutamine, and proline have transformative healing properties, elevating your body’s ability to mend itself quickly and efficiently.
5. Prevents Muscle Wasting
- Amino acids like glycine build muscle strength and efficiently stores nutrients in cells for energy.
- Controls blood sugar levels for optimal results and synthesizing the human growth hormone.
6. Detoxifies Liver and Digestive System
- Naturally detoxifies the liver and digestive system with the help of antioxidant glutathione.
- Flushes out unnecessary hormones, excess chemicals, and toxic waste.
7. Supplies Vital Minerals
- Replenishes your body with many essential nutrients, minerals, and electrolytes found in bones.
- Minerals are absorbed and retained more easily with the help of other nutrients found in bone broth like collagen and glycosaminoglycans.
8. Improves Sleep, Memory, and Cognition
- Amino acids like glycine help reduce symptoms of anxiety and allow for better mental focus, performance, memory, motivation.
[see 5 Ways to Manage Stress Without Food]
- Electrolytes like potassium, magnesium, and sodium help with sleep and digestive discomfort by contributing to the functionality of muscles, nerves, digestion, and cognition.
9. Enhances the Look and Feel of Skin
- Tissues are supported and rejuvenated by nutrients and minerals like collagen.
- Enhance skins strength, smoothness, and elasticity for a more youthful appearance.
10. Supports Weight Maintenance
- Burns fat and decreases cholesterol from the promoted secretion of human growth hormone.
- Reduces fasting insulin levels leading to normal blood sugar.
- Decreases cholesterol.
- Reduces cellulite.
What is a Bone Broth Fast?
Because of its nutrient content and many health factors that contribute to your body’s overall health, bone broth is ideal for fasting. What makes bone broth fasting different is that this type of fasting is the best way to nourish your body with more collagen from a natural source. Collagen is an important protein that is found inside the lining of the digestive tract, bone marrow, joints, tendons, tendons, ligaments, and skin. Paired with the many other nutrients found in bone broth, adding this superfood to your fast is a no-brainer.
Am I the best candidate for this fast?
Fasting isn’t for everyone, but almost everyone can benefit from bone broth. If you are someone who suffers from the following issues or ailments, you may be a good candidate for the bone broth fast.
- Digestive disorders and symptoms – leaky gut syndrome, inflammatory bowel disease, IBS, bloating, gas and constipation
- Food allergies or sensitivities – intolerances to gluten and lactose
- Low immune functionality – chronic cold and flu, asthma, respiratory issues
- Autoimmune disorder symptoms – fatigue, problems sleeping, sluggish
- Joint pain and arthritis – pain, immobility, and stiffness
- Bad skin – frequent blemishes, dryness, inability to heal quickly
How to Make Your Own Bone Broth at Home
When it comes to bone broth, less is more. You can add spices and herbs to add more flavor but remember that the purpose of this broth is to nourish your body. To properly extract all the nutrients, vitamins, and minerals, a slow cook at a low heat is best when making bone broth.
What you’ll need:
- 2 pounds of bones (chicken, beef, or pork)
- 2 garlic cloves
- 1 onion roughly chopped
- 2 stalks of celery roughly chopped
- 2 carrots roughly chopped
- 2 tbsp apple cider vinegar
Bone Broth Recipe Directions:
If using raw bones, for added flavor, roast bones in the oven at 350F for 30 minutes.
After roasting, or if bones are already cooked, place them in a large stockpot and add enough cold, filtered water to just cover the bones.
Add apple cider vinegar and let sit for 20 minutes – this helps extract nutrients from the bones.
Fill the pot with cold, filtered water and add onion, celery, and carrots. Leave enough room for water to boil.
Bring water to a vigorous boil then reduce to simmer for at least six hours. Remove any impurities (foam, froth, etc.) that float to the surface.
Add garlic for the last 30 minutes of cooking.
Remove from heat and let cool slightly so it’s easier to handle. Carefully pour bone broth through a fine mesh strainer and collect the broth in a separate bowl or container. Serve or let cool and store in glass jars or containers in the fridge for up to 5 days or freeze for later.
After discovering the many different nutrients, vitamins, and minerals found in bone broth and how they all work together to optimize your body’s health and functionality, it’s not surprising that this superfood is used as a staple for so many diets and is recommended by healthcare providers all over the world.
Whether you’re fasting or not, you too can enjoy this delicious, simple recipe and reap the many health benefits proven to enhance the way you look, feel, and perform.
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