Bone Broth Health Benefits & Recipes

Many cultures have utilized bone broth for thousands of years and for good reason. This potent drink can help support general health as well as promote high-level athletic performance. It's a perfect recipe to use for cold winter months and brutal training camps. Personally, this is my favourite way to recover and it is straightforward to make. I've tried varies other methods of recovery, but this has been by far the most effective way of not just combating soreness but also fighting joint inflammation as well. Learn about the health benefits of bone broth and try some yourself.

What is Bone Broth?

Bone Broth Health benefits

Bone broth is a soup like beverage containing varies vegetables, herbs and seasonings and of course, bones. I prefer to use all organic ingredients for better taste. The effectiveness of the broth comes from the collagen content within the bones as it is extracted through a long-simmering process and with the help of an acidic element such as apple cider vinegar or lemons. I prefer to add both to my broths. Collagen can be found in supplement form but getting nutrients in their natural forms is the best way to ensure high-quality absorption as many supplements are tainted with unwanted materials if the supplier is not trustworthy.

Bone marrow, feet, and skin, ligaments, and tendons that you would generally discard can be boiled and then simmered throughout days causing the ingredients to release healing compounds like collagen, proline, glycine, and glutamine. These compounds can improve your health.

Research

Nutrition researchers Kayla Daniel and Sally Fallon of the Weston A. Price Foundation explain that bone broths contain minerals in forms that your body can absorb easily: calcium, magnesium, phosphorus, sulphur, silicon, and others. They contain chondroitin sulphate and glucosamine. These compounds can be found in health food stores as expensive supplements to reduce inflammation, arthritis and joint pain. [1]

With a wide range of amino acids and inflammation-fighting properties, this drink can be beneficial to athletes, especially combat sports athletes that regularly damage their joints and muscles. 

Bone Broth Benefits

  • Improves the Immune System
  • Reduces Cellulite
  • Aids in improving and maintaining joints
  • Helps overcome allergies and food intolerances
  • Aids in treating leaky gut syndrome

1. Supports A Healthy Immune System 

Bone broth is excellent for its gut-supportive benefits. To support a healthy immune system, it is essential to support gut health. The leaky gut syndrome occurs when undigested particles from foods escape through tiny openings in the damaged intestinal lining and enter the bloodstream.

The immune system then detects them and becomes hyperactive. Inflammation is also increased and this leads to dysfunctions, as the immune system releases large amounts of antibodies. This causes an autoimmune-like response and attacks healthy tissue. [2]

2. Maintains Healthy Skin

Collagen within bone broth helps form elastin and other beneficial compounds for the skin. It may help reduce wrinkles and other signs of ageing within the skin. 

Double-blind, placebo-controlled studies investigating the properties of collagen have found that 2.5–5 grams of collagen hydrolysate (CH) used among women aged 35–55 once every day eight weeks straight improved skin elasticity, skin moisture, and skin dryness.

Those using collagen showed a statistically dramatic improvement in comparison to those using a placebo concerning skin health. They also noticed decreases in signs of accelerated ageing with little to no side effects. Give Bone Broth a try to maintain a youthful appearance. [3]

3. Protects Joint Health

This is something that many Jiu-Jitsu practitioners and combat sports athletes can benefit from. With joint injuries being common in these sports, it's essential to protect the strength of your joints and increase overall longevity in one's career. Consuming bone broth has been the most effective way of recovering from joint injuries from my experiences.

As we age and train more, our joints naturally experience gradual damage, and flexibility and mobility diminish.

Cartilage within our joints eventually deteriorate and we are left with weaker joints that are prone to injury. Luckily, the collagen found within bone broth is an easily absorbable compound that may help restore some of this lost cartilage. 

Knee Joint

Gelatin is one of the most valuable compounds in bone broth and it acts as a soft buffer between bones and helps them glide without friction in the joints. Gelatin also provides building blocks that are needed to form and maintain strong bones. This helps take the pressure off of aching joints and supports bone mineral density.

The Department of Nutrition and Sports Nutrition for Athletics at Penn State University discovered that when athletes supplemented with collagen for 24 weeks. The researched showed that a majority of participants reported dramatic improvements in joint comfort and a reduction of factors that negatively impacted their physical performance. [4]

4. Supports Gut Health

Bone broth can be easily digested and is relaxing to the digestive system, unlike many other foods, that can be difficult to digest causing discomfort. It's important to remember that food is more beneficial when the desired nutrients are absorbed properly.

Studies have found that Bone Broth can help restore the gut lining and reduce inflammation as well. This delicious soup is also great for restoring the gut health by aiding in the growth of probiotics (good bacteria). Research published in the Journal of Clinical Gastroenterology discovered that gelatin was very effective at supporting intestinal health. [5]

Recipe and Cooking Instructions

Although bone broth is very easy to make, there are a few key instructions that should not be ignored. It is important to use a slow cooker rather than a pressure cooker or stove top pot as it generally takes 24-72 hours to complete. I know the long cooking time can discourage many of you to not want to give it a try but rest assured, it will be worth it. 

I prepare this broth at the beginning of a hard training week and by mid-week when my body is in pain and is calling for more nutrients to support its recovery, this drink will then be ready to be consumed. This tasty nutritious drink is my favourite way to support my body's recovery, especially in the cold winter months.

Ingredients:

  1. Bones (I prefer to use organic beef bone marrows but other scrapes of cartilage can be used as well from various animals)  
  2. Apple Cider Vinegar and/or lemons (Acidity is needed to extract the nutrients out of the bones, I prefer to add 5 tablespoons of Bragg's Organic Apple Cider Vinegar as well as half a lemon for taste)
  3. Onions
  4. Carrots or sweet potatoes
  5. Celery
  6. Garlic

Seasoning and Salt:

Varies seasoning and salt can be added to your desired flavour. I use Himalayan pink salt or sea salt along with basil, rosemary, and oregano. These can be added near the end of the cooking process.

Instructions:

  1. Roast bones in the oven for 15 min on a pan at 400 degrees Fahrenheit (This step is optional and is only required for the desired taste)
  2. Add bones to your slow cooker along with your cut vegetables and acidic base (Apple Cider Vinegar) 
  3. Add water until all the ingredients are submerged.
  4. Bring your slow cooking to a boil/high temperature for 20 min.
  5. Lower the temperature to low for 24-72 hours.
  6. Make sure to check on the broth and add water if needed.
  7. After 24 hours has passed the broth is ready to be consumed and your spices can be added at this time.
  8. Strain and remove any unwanted scrapes and discard vegetables.
  9. The fatty liquid is meant to be kept in the broth as that is a sign the process was done correctly.
  10. The liquid can now be consumed or stored in the refrigerator for later use. It will become a gelatinous jello-like substance.
  11. I prefer to wait longer around 48 hours for more nutrients to be extracted into the broth but if you can't wait, it's ready!

Share this with your friends and family to help spread the information. Have you ever tried bone broth before? let us know how it went in the comments below :)


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