Believe it or not, bone broth has been used for ages in many cultures, generally for the sick and the weak. Today, it is gaining momentum once again to help aid in the healing of the gut, the joints, skin and muscles. Bone broth is loaded with easily absorbed minerals, nutrients and amino acids including potassium, calcium, magnesium, chondroitin, glutamine, glycine, gelatin and collagen that help heal the body and boost the immune system. Due to the long, slow cooking process, these nutrients and bone marrow are released, helping to build red blood cells, which help fight infection and boost immunity.
Gut health in the last decade has been on the rise. With high levels of processed foods, low intake fruits, vegetables and whole foods, and highly stressful lifestyles, more and more individuals face symptoms associates with IBS, autoimmune disease and poor sleep patterns. Since 70 percent of our immune system lives in our gut, keeping a healthy gut is of utmost importance. Bone broth is one remedy to naturally heal the gut and boost the immune system, helping to fight infection and disease.
Below are 5 powerful benefits and soothing effects of bone broth:
1. Gut health-bone broth helps to produce healthful substances that naturally heal the gut including glutamine, glycine and gelatin. Glutamine and glycine are amino acids that help heal the gut. Glycine is one of the key amino acids that help to make collagen and gelatin. Gelatin supports a healthy digestive system by protecting and healing the mucosal lining.
2. Boost immunity-bone marrow is richest part of the bone and also where Red blood cells are produced. RBC’s are responsible for transporting oxygen to and throughout your body and lungs. The slow, long cooking process releases elements from the bone marrow which helps to protect and boost immunity. Glycine also strengthens the body, helping to support a strong immune system
3. Bone health-calcium is the main mineral in bones which helps to keep our bones strong and healthy. In addition, magnesium, phosphorus and collagen are important minerals and nutrients that boost bone health. It is the synergy of all these nutrients that work together to build strong, healthy bones.
4. Increase Energy/Autoimmune-Glycine helps to improve sleep quality, which is essential for increased energy throughout the day. If sleep is off, all bets are off. In addition, glycine helps to reduce autoimmune disease. Since so much disease begins in the gut and the nutrients we extract from slow cooking bones is so incredibly beneficial to our gut, bone broth is essential with helping to reduce autoimmune disease.
5. Skin health-beauty begins on the inside. High concentrations of collagen, gelatin and proline we get from bone broth helps to heal our bodies internally, keeping our skin, hair and nails healthy.
Recipe for Bone Broth
1 chicken carcass or 2 lbs bones from beef, ox, venison, lamb, fish or other animal meats (can have some meat on them to help with flavor)
2 tbsp apple cider vinegar (helps to draw minerals from bones)
2 carrots, washed and cut in half (no need to peel)
3 stalks celery, washed and cut in half
2 whole garlic cloves, skin removed
1 onion, skin removed and chopped in half
8 oz fresh or dried mushrooms
2 tsp turmeric
¼ cup variety of fresh herbs (i.e. parsley, rosemary, sage, thyme, etc)
If you would like more flavor, as an option you can roast bones in oven for 30 minutes at 350 degrees. Otherwise, Combine all ingredients in large stock pot with 10 cups water.
Bring to a boil and simmer on low for 1-2 hours then transfer to a crock pot and allow to cook for at least 8 hours and up to 24 hours. The longer you cook it the better. If cooking fish bones, only cook for a couple hours.
After cooking, strain to remove all veggies, herbs and bones. Using a very fine mesh strainer, pour broth through again to remove any excess ingredients.
As you store in the fridge, the broth will form a gel of fat at the top, which is healthy and great for cooking or you can keep in broth.
Enjoy on its own in a cup or in soups, casseroles or to cook grains.
Will keep for 7 days in the fridge or up to 6 months in the freezer.
****If you have an instapot or pressure cooker, you can add all ingredients to the pot and set pressure to high. Cook for hours then release the steam and strain.