Bone broth has gained significant attention in recent years, hailed by some as a "liquid miracle" for its purported health benefits. This article delves into what bone broth is, its potential benefits, how to make or buy it, and how to incorporate it into your diet.
What is Bone Broth? Understanding the Basics
To understand bone broth, it's helpful to differentiate it from similar liquids: broth and stock. Broth is a light, thin liquid made by boiling meat or vegetables in water for a short period, typically 45 minutes to 2 hours, and is often flavored with salt, herbs, and spices. Stock, on the other hand, is a darker, thicker liquid made from boiling bones in water for a longer period, usually 3 to 4 hours or more, and is commonly used as an ingredient in recipes. Bone broth is essentially a stock that is boiled for an extended period, 12 hours or more. The prolonged simmering aims to extract nutrients from the bones, including minerals like calcium, magnesium, and phosphorus, and proteins like collagen and gelatin.
Bone Broth vs. Stock vs. Broth
| Feature | Broth | Stock | Bone Broth |
|---|---|---|---|
| Ingredients | Meat or vegetables | Bones | Bones and connective tissue |
| Cooking Time | 45 minutes - 2 hours | 3 - 4 hours or more | 12 hours or more |
| Consistency | Light, thin | Darker, thicker | Rich in collagen and gelatin |
| Primary Use | Drinking, light soups | Ingredient in recipes | Soups, sauces, drinking |
Potential Health Benefits of Bone Broth
Bone broth is often touted for its numerous health benefits, stemming from its rich nutrient content.
1. Rich in Vitamins and Minerals
Animal bones are a source of calcium, magnesium, and other vitamins and minerals that are essential for building and strengthening bones. Marrow provides minerals like calcium and phosphorus, along with small amounts of vitamins A, B, K, and E. Simmering the ingredients allows the body to absorb these nutrients more easily.
2. May Benefit the Digestive System
A healthy digestive tract is vital for overall well-being. Bone broth is easily digestible and may help reduce inflammation in the digestive tract. Gelatin, derived from collagen, may protect and heal the mucosal lining of the digestive tract. Additionally, gelatin contains glutamic acid, which converts to glutamine in the body, helping to maintain the function of the intestinal wall and potentially preventing "leaky gut." A leaky gut occurs when the barrier between the gut and bloodstream is damaged, allowing substances to leak into the bloodstream, leading to inflammation and other issues.
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3. May Help Fight Inflammation
The amino acids in bone broth, such as glycine and arginine, possess anti-inflammatory properties. Chronic inflammation is linked to various serious diseases, including heart disease, diabetes, arthritis, and cancer. Including anti-inflammatory foods like bone broth in the diet may help reduce the risk of these diseases.
4. Nutrients May Improve Joint Health
Collagen from bones and connective tissue breaks down into gelatin during the cooking process. Gelatin contains amino acids like proline and glycine, which are used by the body to build its own connective tissue, the main component of tendons and ligaments.
5. Weight Management and Muscle Mass
Bone broth is typically low in calories yet satisfying, potentially aiding in weight management. Consuming soups, in general, may contribute to weight management. Being high in protein, bone broth may also promote satiety and help a person feel full.
6. May Improve Sleep and Brain Function
The amino acid glycine, found in bone broth, may promote relaxation and improve sleep quality. Glycine has been shown to help individuals fall asleep faster, maintain deeper sleep, wake up fewer times during the night, reduce daytime sleepiness, and improve mental function and memory.
How to Make Bone Broth
Making bone broth at home is a simple process. Here's a basic recipe to get you started:
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Ingredients:
- 1 gallon (4 liters) of water
- 2-4 pounds (about 1-2 kg) of animal bones (chicken, beef, pork, etc.)
- 2 tbsp (30 mL) apple cider vinegar
- Salt and pepper, to taste
- Optional: vegetables, herbs, and spices (garlic, onion, celery, carrot, parsley, thyme)
Directions:
- Place all ingredients in a large pot or slow cooker.
- Bring to a boil.
- Reduce to a simmer and cook for 12-24 hours. The longer it cooks, the more flavorful and nutritious it will be.
- Allow the broth to cool.
- Strain it into a large container and discard the solids.
Adding vinegar helps extract valuable nutrients from the bones into the water. Using a variety of bones, such as marrow bones, oxtail, knuckles, and feet, can enhance the nutritional value. You can also add vegetables, herbs, or spices to enhance the flavor.
Vegetable Broth Recipe
For a lighter, vegetarian option, you can make vegetable broth:
Ingredients (Makes 20 cups):
- 3 medium yellow onions, chopped
- 6 medium carrots, chopped
- 3 stalks of celery (can include leaves), chopped
- 1 bunch Italian (flat leaf) parsley, chopped
- 4 cloves garlic, sliced thinly
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 2 bay leaves
- Cold water to cover vegetables
Preparation:
- Heat the olive oil in a large pot over medium heat. Add the onions and cook until soft, stirring often.
- Add the garlic, vegetables, and parsley, and continue to stir frequently until they are soft and you can smell the garlic cooking.
- Toss in the oregano, thyme, and bay leaves. Add cold water to cover the vegetables.
- Turn heat to high until the water boils. Then, reduce heat and simmer for 1 hour.
- Strain through a wire mesh colander.
Where to Get Bones
Save leftover bones and carcasses from meals to make broth. Store them in a bag in your freezer until you're ready to cook them. If you don't usually buy whole chickens or bone-in meat, ask your local butcher or farmers' market. Bones are often inexpensive, and the butcher may even give them away for free.
How to Store Bone Broth
Bone broth can be made in large batches but can only be stored safely in the refrigerator for 3-4 days. For longer storage, freeze it in small containers and defrost individual servings as needed.
Ways to Eat Bone Broth
If you don't enjoy drinking bone broth plain, you can use it as a base for soups, stews, sauces, and gravies.
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Simple Tomato Sauce Recipe Using Bone Broth
Ingredients:
- 2 cups (473 mL) bone broth
- 2 cans organic tomato paste
- 2 tbsp (30 mL) extra virgin olive oil
- 1/2 tsp (2.5 mL) oregano, chopped
- 1/2 tsp (2.5 mL) basil, chopped
- 2 cloves garlic, minced
- Salt and pepper, to taste
Directions:
- Place all ingredients in a medium saucepan.
- Heat over medium-high heat for 4-6 minutes, stirring occasionally.
- Reduce to low heat and cover, allowing the sauce to simmer for 5 more minutes.
Other Ways to Incorporate Bone Broth:
- Add flavor to pasta by boiling it in bone broth instead of water.
- Add to casseroles for more flavor and moistness.
- Use as a flavorful base for nutritious vegetable soup.
- Sip hot bone broth to soothe a sore throat.
- Drink bone broth between meals as a low-calorie snack.
Where to Buy Bone Broth
If you don't have time to make bone broth, you can purchase organic and other types from health food stores, supermarkets, and online retailers. When buying pre-made bone broth, be sure to read ingredient labels carefully. Avoid artificial additives, coloring, and flavor enhancers. Look for real food ingredients that you would find in your own kitchen, and aim for bones from animals that were grass-fed, pasture-raised, or free-range. Opt for reduced-sodium or low-sodium varieties, as some can contain high levels of sodium.
Potential Downsides and Safety Concerns
While bone broth offers potential health benefits, it's essential to be aware of potential downsides and safety concerns:
- Heavy Metals: Increased sources of pollution over time have raised the levels of environmental pollutants like heavy metals in the air, water, and soil. These pollutants can be taken up by plants and become concentrated in the fat and bones of animals who eat them. Studies have shown that even organic chicken can be a source of lead in bone broth. It is a good idea to eat a variety of nutritious foods to limit exposure from a particular food.
- Bacterial Contamination: Improper preparation and storage of bone broth can lead to bacterial growth, increasing the risk of foodborne illness.
- Allergic Reactions: Bone broth may contain allergens such as dairy or shellfish, so it is important to check the ingredients before consuming.
- Interaction with Medications: Bone broth contains amino acids and minerals that can interact with certain medications, such as blood thinners.
Follow proper food safety guidelines when preparing and storing bone broth to minimize the risk of these potential issues. Consult a doctor before consuming bone broth, especially if you have any underlying health conditions or take medications.
Common Misconceptions about Bone Broth
It's important to address some common misconceptions about bone broth:
- Bone broth is not a proven cure-all: Research studies have not definitively proven that bone broth improves gut health, digestion, detoxification, bone and joint health, skin quality, immune function, or inflammatory response.
- Bone broth is not a significant source of collagen, amino acids, and minerals: Nutrient analysis of commercially prepared bone broths has shown that they are not a significant source of calcium. They should not be considered an alternative to cowâs milk. Collagen is broken down during digestion and is not directly absorbed into the body.
- Bone broth should not replace other nutritious foods: Vegetables, whole grains, dairy products, legumes, nuts, and seeds are good sources of nutrients like calcium, magnesium, and potassium, as well as other nutrients not present in bone broth. These foods also have anti-inflammatory properties.
Incorporating Bone Broth into Your Diet
Here are some tips for incorporating bone broth into your diet:
- Drink 1 cup (237 ml) of bone broth daily.
- Use it in weekly soups or stews.
- Use it as a comforting way to increase hydration and provide fluid and electrolytes.
- Add healthy fats after cooking, such as olive, flaxseed, or walnut oil, or garnish with chopped nuts, seeds, or avocado.
- Increase anti-inflammatory properties with added herbs and spices like turmeric, cumin, ginger, cloves, black pepper, and cinnamon.
- Offer broth or stock in small amounts after food at meals or at least 30 to 60 minutes before mealtime.