Bone Broth Benefits and Side Effects
While you may not associate bone broth as a healthy, wellness trend, you may be pleasantly surprised to find out how many health benefits it actually possesses. From its amazing nutritious and mineral value to its ability to fighting the aging process of our skin and bones. Its benefits are extensive and numerous. Bone broth, or also referred to as stock, has been around for centuries, as far as prehistoric time. And it can essentially be made by anyone. One of the best parts about this magical liquid is that it come in many varieties, from chicken to fish. It’s tasty, beneficial and can be found in our favorite soups!
Bone broth, or also referred to as stock, has been around for centuries
Sometimes, you don’t need any fancy spirulina supplements, or expensive multivitamins to achieve glowing skin and a youthful feel. All you require is some bone broth in your diet. And while studies are still limited, there are plenty that showcase the value of this liquid gold. Today, we will explore all the potential bone broth benefits, as well as any side effects, dosage, and history.
While studies are still limited, there are plenty that showcase the value of this liquid gold
Bone broth is exactly what it’s name suggests. It’s pretty simple. It’s a clear, rich in protein broth or stock from the bones, meaty joints, and connective tissue of different animals. For a good broth it takes some time to let it boil, but the end results are so worth it. And while it may not sound appealing to all, especially if you prefer living a vegan lifestyle, this may not be for you. However, it is delicious, and it’s perfect for stews, soups, rice, and just as a liquid.
For a good broth it takes some time to let it boil, but the end results are so worth it
Bone Broth Nutrition Facts
As we mentioned, bone broth is packed with vitamins and minerals that are amazing for your health. However, different bones have different benefits. For example, beef broth is much more nutritious than chicken broth. This is because beef bones provide better access to the bone marrow. Not only that but the cooking time, the preparation and the other ingredients used can affect the nutrient value. A good tip is to mix and match different bones to extract the most value from them. You can find plenty of collagen in any types of bones, as well as glycine and proline, vitamins A and K, selenium, iron, zink, gelatin, glutamine, calcium, magnesium, selenium, and many, many more. If you add other ingredients such as plenty of veggies, you will get even more benefits. So experiment with the broth.
Not only that but the cooking time, the preparation and the other ingredients used can affect the nutrient value
Bone Broth Benefits
Okay, we keep mentioning all these unbelievable benefits, but it’s time we actually told you what they are. Here are the perks you can get from adding some bone broth to your everyday lifestyle.
Bone broth benefits are plenty
All the amazing amino acids, such as arginine and glycine, that are in bone broth are amazing when it comes to having anti-inflammatory properties. Arginine is especially helpful. And while some inflammation is good for the body, chronic inflammations are not. They can lead to many serious diseases such as arthritis, heart diseases, and some cancers. Incorporate plenty of anti-inflammatory foods in your diet.
One of the best benefits you can get from bone broth is improving the overall health of the joints. Collagen found in the bones and connective tissue eventually breaks down into gelatin. Gelatin has many good amino acids that support good health of the joints. Chondroitin sulfate from chicken cartilage specifically is great at improving any stiffness and pain found in the joints.
Collagen found in the bones and connective tissue eventually breaks down into gelatin
Who would have tough bone broth is great for weight management. It’s quite low when it comes to calories, it’s high in protein which makes you feel fuller for longer. With this astounding property it can help appetite control which aids when it comes to weight loss and consequently helps decrease body fat and maintain lean muscles.
A good night of sleep is crucial. It improves brain function, helps in weight management, improve memory, make us happier and so on. Since bone broth has amino acid glycine, it is thought to help people achieve a deeper and more relaxing sleep. It will also make you fall asleep faster and wake up less during the night.
Bone broth helps people achieve a deeper and more relaxing sleep
Gut and Digestive Help
Two thousand years ago bone broth was a tonic used to support digestive health. Today we know that the reason behind it is. As mentioned, the collagen content in bones turns into gelatin. Gelatin has amino acids like glutamine. Glutamine helps create a good gut space. Just one cup of stock a day can also help with leaky gut syndrome. But it’s also a good choice for non-leaky guts. It’s also great hangover food. The gelatin seals up any little holes that have occurred in the intestines. This eases problems with constipation, diarrhea, and other problems. If you have any food sensitivities, bone broth will surely help.
If you suffer from imperfections such as blackheads, acne, or scars and want amazing skin, take up bone broth. A lot of beauty products try to sell collagen withing different creams, serums and moisturizers, however the truth is the collagen molecules way too huge for the skin to absorb. That’s why drinking it will do much more benefit to you. The collagen goes everywhere, the skin, the bones, but also the hair and nails. It’s just good things all around. Bone broth will give you smoother and suppler skin and give you the youthful look and feel.
The collagen goes everywhere – the skin, the bones, but also the hair and nails
Our immune system is a vital part of our life. Thanks to bone broths high nutritional value and mineral concentration does wonders for the immune system. Since it strengthens and restores the gut, it consequently boosts immunity. A good gut equals a good and healthy life.
Bone broth is an amazing detoxifier. The high amount of glycine in the stock helps the body produce glutathione which is a super strong anti-oxidant. While the body can creates its own, with a bad diet, over time it becomes scarce. That’s why consuming bone broth will help give your body more of it. The potassium in bone broth also helps the cells and liver detox.
The high amount of glycine in the stock helps the body produce glutathione
Bone Broth Side Effects
Just as with everything, no matter ashwagandha or bone broth, everything has its side effects and quirks. On the bright sides when it comes to bone broth there are barely any downsides. However, there are some very, very rare symptoms that may occur. Here is what you should look out for. Glutamine and histamine. Glutamine can give some people strange reactions. If you have a sensitivity towards glutamine acid or the histamine content in bone broth you may experience some or many of these. Upset stomach, fast heart rate, headaches, sweating, dry mouth, sneezing, joint pains, and muscle pains.
Glutamine can give some people strange reactions
Bone Broth Dosage
There isn’t one specific guideline when it comes to bone broth dosage. It depends on a couple of different things. What are your health goals? Are you on a bone broth diet? For example, if you are on the diet you will need to consume around six cups a day. If you want to take broth for joint pain or grow your muscles, you will need only two to three cups a day. Overall, for general health benefits you should try to consume about two cups a day. However, you don’t need to just drink it, if you don’t want to. Get creative, make some soup with it, incorporate it into baked goods or smoothies. Find what’s the best for you. The only must-do is to be consistent.
Get creative, make some soup with it, incorporate it into baked goods or smoothies
Homemade Bone Broth
Okay, so we’ve been talking all about the great benefits, but it’s finally time to see how to make some delicious, nutritious bone broth at home. Don’t be intimidated by this recipe, while it may take quite some time, it’s worth it. This recipe makes around 24 cups and takes around 11 hours.
Don’t be intimidated by this recipe, while it may take quite some time, it’s worth it
- 10 pounds Beef Bones
- 6 stalks Celery
- 2 Onions
- 4 Carrots
- 2 heads Garlic
- 2 tbsp Apple Cider Vinegar
- 4 Bay Leaves
- 2 Cinnamon Sticks
- Divide the blanched bones in two big pots. Cover the bones with cold water.
- Bring the bones to a boil and then simmer them for fifteen to twenty minutes.
- After the time has passed, drain and rinse the bones.
- Preheat the oven to 450 degrees F.
- Transfer the bones alongside the vegetables and roast them. Make sure to not overcrowd the pans. Roast for around thirty minutes.
- Toss gently and roast for fifteen to thirty minutes more.
- Transfer everything back to clean pots. Make sure to transfer the juices from the pan as well and add in as much water as needed to submerge the bones.
- Boil everything. Add in the bay leaves, cinnamon sticks and vinegar.
- When you brought the water to a boil, lower the heat and let them simmer. Make sure to remove any foam that occurs. Simmer for at least eight to twelve hours. Twenty-four hours would be best, however do not leave the stove unattended.
- Keep adding water, as everything needs to stay submerged.
- Once the bones have simmered enough and the broth is done, you must strain everything through a strainer. Set everything aside and let it cool.
- Don’t leave the meat, use it for sandwiches and soups.
- Let the broth cool fully. Keep in mind a thick fat layer will appear on top of the broth. You can remove it if you wish. What’s below it will be what we know as bone broth.
- Keep the broth refrigerated for at least five days. If it’s too much for you to consume, freeze the rest.
Delicious bone broth
We hope you enjoyed our ultimate guide to bone broth benefits, side effects and everything else you need to know about this liquid gold. Now you have all you need to know all in one place. With the growing popularity of different wellness and health foods, such as sea moss, it’s good to be informed.
We hope you enjoyed our ultimate guide to bone broth benefits and side effects