The benefits of bone broth make it one of the healthiest broths and soups, as bone broth has become very popular lately, especially among health-conscious people. This is because it has many health benefits, although research on bone broth itself is limited. However, there is a lot of evidence to suggest that eating them is very beneficial. So in this article, we will learn about bone broth, its benefits for health, and reasons why you should not do without it.
What is bone broth?
Bone broth is made by boiling the bones and connective tissues of animals. This highly nutritious broth is commonly used in soups and sauces. Moreover, it has recently gained a lot of popularity as a healthy drink.
Bone broth goes back to prehistoric times, when hunters turned animal parts into inedible. Like bones, hooves and joints into a broth that can be drunk and benefited from its benefits.
Bone broth can be made using bones from any animal such as beef, veal, turkey, lamb, buffalo, venison, chicken, or fish.
Marrow and connective tissues such as feet, hooves, beaks, gizzards, or fins can also be used to make bone broth.
How to make bone broth:
Making bone broth is very simple, there are many recipes on the internet, and all you really need is a large pot, water, vinegar and bones. Here is an easy recipe that you can follow to make it:
Ingredients: 4 liters of water 2 tablespoons apple cider vinegar about 1-2 kg of animal bones Salt and pepper to taste Method: First you have to put all the ingredients in a large pot and let it boil, then put it down on the fire, and then let it boil on low heat for 12-24 hours The longer you cook it, the better it tastes and the more nutritious. Let the broth cool, then filter it into a large bowl and discard the hard bones. Notes: In order to make the healthiest bone broth, it is best to use a variety of bones such as marrow bones, tail ( akkawi), knuckles, and feet (the trotters). Adding vinegar is important because it helps draw all the valuable nutrients from the bones into the water, which is what you need in the end. You can also add vegetables, herbs or spices to the broth to enhance the flavor. Additions include Common garlic, onions, celery, carrots, parsley and thyme. You can also add these right away in the first step with the rest of the ingredients.Health benefits of bone broth:1. It contains many important vitamins and minerals:
In general, bone broth is very nutritious, however the nutrient content depends on the ingredients you use, as each gives something different to the broth. Furthermore, animal bones are rich in calcium, magnesium, potassium, phosphorous and other trace minerals, the same minerals needed to build and strengthen your bones.
Fish bones also contain iodine, which is essential for thyroid function and a healthy metabolism, which makes fish bone broth very beneficial.
Bones are also rich in glucosamine and chondroitin, which are natural compounds found in cartilage that are known to support joint health. It also provides vitamin A, vitamin K2, and minerals such as zinc, iron, boron, manganese, and selenium, as well as omega-3 and omega-6 fatty acids.
All of these animal parts also contain collagen protein, which turns into gelatin when cooked and provides many important amino acids. When the ingredients are cooked, their nutrients are released into the broth in a form that the body can easily absorb when eaten.
Many people do not get enough of these nutrients in their diet, so drinking bone broth is very beneficial to get these nutrients easily. Moreover, it is impossible to know the exact amount of each nutrient contained in the broth because each amount of bone or type of bone contains different amounts of nutrients.
2. Useful for the digestive system:
Scientists have discovered that your overall health is highly dependent on the health of your digestive system. Moreover, bone broth is the best easy option to maintain your digestive system, and may even aid in the digestion of other foods.
The gelatin in bone broth naturally attracts and holds liquids, which is why broths that are prepared in gelatinous form are frozen in the refrigerator. Gelatin can also bind to water in the digestive system, helping foods move through and out of the intestines more easily.
Also, an amino acid in gelatin called glutamine helps maintain the function of the intestinal wall and has been known to prevent and cure a condition known as “leaky gut.” Intestinal leakage, associated with many chronic diseases, occurs when the barrier between the intestine and the bloodstream weakens.
For all of these reasons, drinking bone broth may be beneficial for individuals with leaky gut, irritable bowel syndrome (IBS), or inflammatory bowel disease (IBD), such as ulcerative colitis or Crohn’s disease.
3. A powerful anti-inflammatory:
The amino acids found in bone broth, including glycine and arginine, have powerful anti-inflammatory effects, and arginine in particular may be especially helpful in fighting chronic inflammation.
One animal study showed that giving arginine orally to rats with asthma reduced airway inflammation and improved asthma symptoms. Moreover, another study in rats suggests that supplementing with arginine can help fight inflammation in obese individuals. However, more research needs to be done in humans to support these findings.
While some inflammation is necessary, chronic inflammation can lead to a number of serious diseases, including heart disease, diabetes, metabolic syndrome, Alzheimer’s disease, arthritis, and many types of cancer.
As a result, it is important to eat plenty of anti-inflammatory foods, and the best nutrient source to get this benefit is bone broth.
4. It improves joint health:
Collagen is the main protein found in bones, tendons, and ligaments. During the cooking process, collagen from the bones and connective tissue is broken down into another protein called gelatin. Gelatin contains important amino acids that support joint health, such as proline and glycine, which your body uses to build connective tissue. This includes tendons that connect muscle to bone, and ligaments that connect bones together.
Bone broth also contains glucosamine and chondroitin, which are natural compounds found in cartilage. Multiple studies have found that glucosamine and chondroitin can help reduce joint pain and reduce symptoms of osteoarthritis.
. Very useful for weight loss:
Bone broth is usually very low in calories, but it can reduce hunger pangs. Studies have found that eating soup on a regular basis can increase feelings of fullness, as a result of which there is a decrease in body weight and belly fat.
Furthermore, bone broth is high in protein, which may help control appetite, increase weight loss, and maintain lean muscle mass. Additionally, a study found that collagen helps increase muscle mass and reduce body fat.
6. Improves sleep and brain function:
The amino acid glycine, found in bone broth, may help you relax. Multiple studies have found that glycine helps promote sleep. One study found that taking 3 grams of glycine before bed significantly improved sleep in individuals with difficulty sleeping or chronic insomnia.
Taking glycine before bed helps:
Fall asleep faster Maintain deeper sleep Wake up fewer times throughout the night Reduce daytime sleepiness Improve mental function and memory.
As a result, bone broth is rich in glycine, which gives these amazing benefits, and this is a very healthy source to get easily.
7. Fight against osteoporosis:
The compounds in bone broth help maintain joints, and may also help people who already have osteoporosis. A 2016 study in the Journal of Nutrition looked at the effects of type 2 collagen in people with symptoms of osteoporosis.
His results show that collagen can improve symptoms of the knee joint, such as pain, stiffness and poor physical function in people with osteoarthritis. Eating bone broth may be an easy way to deliver the same type of collagen along with other beneficial nutrients to the body.
8. Strengthen the immune system:
Because of the high concentration of minerals in bone broth, bone broth is touted as a “superfood” that can boost your immune system and prevent colds or viruses that attack the immune system.
Tips for using bone broth:
Where do you get the bones?
Instead of throwing leftover bones from meals in the trash, save them for making broth. You can collect the bones in a bag and store them in your freezer until you are ready to cook them.
However, if you are not someone who buys and eats whole chicken and meat from the bones, you may be wondering where to find animal bones to make broth. In this case you can order it from the butcher, and it is often available in the meat section of most supermarkets as well.
Also, the best thing is that they are very inexpensive to buy, and your butcher may give you these for free. But it is like giving someone a treasure because its benefits are very amazing.
Do your best to find organic chicken or grass-fed beef bones. Because these animals will be healthier and provide you with maximum health benefits.
How to store bone broth:
While broth is easiest to make in large batches, it can only be stored safely in the refrigerator for up to 5 days. To help your broth last longer, you can freeze it in small containers and heat up individual portions as needed.
How often does he drink:
There is no direct answer to this question, but many people recommend drinking one cup of bone broth daily to get the maximum health benefits. And some is better than none, so whether it’s once a week or once a day, you should drink it as often as you can.
Different ways to take bone broth:
You can drink bone broth on its own, but not everyone likes how it feels and feels in the mouth. Fortunately, there are other ways to enjoy it. It can be used as a base for soups or to make sauces and gravies. Here is a simple recipe for tomato sauce using bone broth.
Read about the benefits of eating bone marrow
Ingredients: 2 cups bone broth 2 tablespoons organic tomato paste 2 tablespoons extra virgin olive oil 1/2 teaspoon minced thyme 1/2 teaspoon minced basil 2 cloves minced garlic Salt and pepper to taste Method:
First put all ingredients in a medium saucepan, heat over medium-high heat for 4-6 minutes, stirring occasionally, reduce heat to low and cover, and let sauce simmer for another 5 minutes.
You can serve it with pasta or prepare vegetables, or put it in a variety of recipes.
By this, we learned about bone broth, its benefits for health, reasons that make you irreplaceable, the way to prepare it, the way to preserve it, and to get the useful bones to prepare it. If you have any questions, you can leave it to us in the comments below the article.
