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Quote of the day:

“A healthy outside starts from the inside.”

– Robert Urich

Bone Broth

What is it?

Bone broth is a type of broth or stock made by simmering animal bones in water for an extended period of time. During the cooking process, the bones release various nutrients and minerals that have amazing benefits.

Bone broth can be made from the bones of any animal, including beef, chicken, pork, and fish. It is often flavored with vegetables, herbs, and spices, such as turmeric, onions, garlic, celery, carrots, bay leaves, and peppercorns, to enhance the taste and nutritional content. Bone broth is commonly used as a base for soups, stews, and sauces, or it can be consumed on its own.

Bone broth is also protein-rich, generally containing around 6-20 grams of protein depending on what bones are being used and how long it’s cooked. The protein in bone broth comes primarily from collagen, a type of protein found in the bones, skin, and connective tissue. Collagen is broken down during the cooking process into amino acids, such as glycine, proline, and hydroxyproline, which are important for healthy skin, joints, and other tissues in the body.

Bone broth contains so many vital nutrients that promote healthy digestion and reduce inflammation in the gut, which should always be a key focus. The warmth of the liquid can stimulate the digestive system, promote healthy bowel movements, and reduce gas and bloating.

Why does it matter?

Here are some potential benefits of drinking bone broth:

• Provides Nutrients: Bone broth is a rich source of various nutrients, including amino acids, collagen, gelatin, calcium, magnesium, potassium, and phosphorus, which can support healthy bones, muscles, and overall health.

• Supports Joint Health: Bone broth is a natural source of glucosamine and chondroitin, two compounds that are important for joint health. These compounds can help reduce inflammation and support the growth and repair of cartilage.

• Supports Gut Health: Bone broth contains gelatin, which is rich in the amino acid glycine. Glycine has been shown to help support a healthy gut lining, promote healthy digestion, and reduce inflammation in the gut. Glycine also helps with sleep.

• Boosts Immune System: Bone broth contains various nutrients that can help support a healthy immune system and detoxification. Bone broth helps support the production of glutathione, a powerful antioxidant that supports immune function.

• May Help with Weight Loss: Bone broth is low in calories, yet high in protein, which can help you feel full for longer periods. Additionally, the collagen in bone broth may help reduce inflammation and improve insulin sensitivity, which can support healthy weight management.

How to add into your daily routine?

I started drinking bone broth after finding out my amino acids were low but kept doing it because of the many benefits. I like to try and drink it once a day alone, but I also use it to cook with. There is no limit on how much bone broth you can consume.

I usually buy the single cups from Bonafide or Kettle & Fire that already have flavoring added in and is the perfect single consumption size. Or I buy the larger plain bone broth and season it myself with fun things like turmeric, lemon, ginger, and mint.

You can also make your own by boiling the bones from clean animals. An easy way you can do this is when you buy an organic free range rotisserie chicken. After you eat the meat, take the bones and boil to simmer for a long time (several hours 12-24hours) and you'll get all the goodness from the bones turned into a nutrient-dense broth. Here is a good step by step guide if you’re looking to make your own.

Here is a great podcast from Mark Hyman interviewing the chef at Hearth in NYC on the benefits of Bone Broth.

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