Bone broth truly has been around for centuries — every world cuisine has its own version. However, bone broth has once again become very popular, especially among health-conscious individuals. Bone broth is a liquid containing brewed bones and connective tissues. You can make bone broth using bones from just about any animal — pork, beef, veal, turkey, lamb, bison, buffalo, venison, chicken, or fish.
Broth isn’t exactly the same thing as stock. The difference between a broth and a stock lies mainly in the amount of time it’s simmered. The longer the liquid cooks, the more nutrients and minerals leaks from the bones. Broths are made by simmering the bones and some meat of an animal or fish for a long time, often more than 24 hours, versus a stock that can finish cooking in about three hours.
How to make bone broth
- Roast your bones first. Roasting bones caramelizes their proteins and releases some fat. And that means a richer and more robust flavor for you.
- Use enough water to just cover the bones, but not too much more. Bone broths achieve their gel and high protein content because they tend to use less water than the amount used for meat broths and traditional stocks.
- Bring your pot to a boil, and then immediately turn down the heat to a slow simmer. Simmering broth at a low temperature means better clarity, better flavor, and a less greasy broth.
- Simmer bone broth for several hours, not days. Simmering your broth for too long may make the gelatin break down, and it can release histamines to which some people experience sensitivity.
- Add vegetables at the end. Vegetables like carrots and celery can give the broth a lovely flavor. To not overcook the vegetables, add them in the last 20 to 30 minutes of cooking for the best flavor.
- Add leafy herbs like parsley, savory and basil can give it a beautiful punch of flavor. Add them in the last 10 minutes of cooking, or right when you take the pot off the heat.
- Degrease your broth by letting it sit and spooning off any fat that floats to the surface.
Bone broth smoothie bowls are a real thing. Drinking bone broth in a smoothie is a delicious way to get it in your diet. People are adding bone broth to smoothies in the form of frozen cubes, cold liquid, or bone-broth protein powder.
Bone broth improves gut health
Bone broth has a rich history of being used as a digestive tonic, especially in traditional cultures as far back as 2,500 years ago. Today, it’s one of the top recommended foods for supporting digestive health. Gelatine is the most abundant protein in bone broth. Once in the digestive tract, gelatine binds with water to support the healthy movement of food through the intestines. The gelatin in the bones is typically used for making broth, such as knuckles, feet, and other joints that help to seal up holes in the intestines.
Bone broth supports healthy hair, skin, and nails
Bone broth is loaded in collagen, an amino acid that is known to provide several health benefits to the body. When boiled, the collagen in connective tissue is broken down into gelatine and various other health-promoting amino acids, such as glycine and glutamine. Consuming 300ml of bone broth has been shown to increase plasma levels of the precursor amino acids glycine and proline that are required to form collagen.
Bone broth helps you sleep better
A 2012 research has shown that glycine, found in bone broth, may help improve sleep and ward off fatigue. Taking glycine before bed helps fall asleep faster, maintain a deeper sleep, and wake up fewer times throughout the night. It’s even more effective when paired with other sleep-supportive nutrients, like calcium and magnesium.
Bone broth could help you lose weight
Bone broth is typically very low in calories, but it can still satisfy hunger. It is high in protein, which helps the body feel fuller for longer and supports calorie restriction. The exact nutrition facts and benefits of all bone broths will be slightly different, but in general, one cup of bone broth has just 30-50 calories. Bone broth is an excellent option for the Paleo Diet and is encouraged to drink during periods of intermittent fasting. Drinking bone broth or making a simple soup may be a beneficial way to add more protein to the diet and feel more satisfied with a meal without consuming too many calories.
Bone broth protects your joints
What better way to nourish your bones and joints than by consuming more of the nutrients already found within them, including hyaluronic acid, glucosamine, chondroitin, calcium, and magnesium. Bone broth contains all of these nutrients, plus several amino acids that support joint mobility and healthy inflammatory response like glycine proline. Glucosamine and chondroitin are natural compounds found in cartilage. A 2017 study found that supplementation with gelatine alongside vitamin C improved collagen synthesis post-exercise and was able to repair tendons.
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Boitumelo Masihleho is a South African digital content creator. She graduated with a Bachelor of Arts from Rhodes University in Journalism and Media Studies and Politics and International Studies. She’s an experienced multimedia journalist who is committed to writing balanced, informative and interesting stories on a number of topics. Boitumelo has her own YouTube channel where she shares her love for affordable beauty and lifestyle content.
